Low Fat Tuscan Chicken

Tuscan Chicken© SCPixBit

Tuscan chicken is a very easy-to prepare Italian casserole. All of it ingredients add the traditional Tuscan flavours, creating a simple, and yet sophisticated (and delicious low fat dinner recipe).

The original recipe contained an Italian ingredient by the name of "passata", which neither I nor my Skinny Kitchen Hand knew about. I did a bit of research online using my favourite search tool, and found out that the said passata is a tomato concentrate that, apparently, you have to cook for a little while to get the right consistency and flavour for this Tuscan chicken recipe.

"Hmmm" I thought... I did not feel like spending half the evening in the kitchen (as I had wanted to upload this delicious recipe tonight), so I ended up substituting the passata for a good can of diced tomatoes, and added a table spoon of tomato paste.

Now, that may have taken away a bit of the traditional Tuscan flavour, but let me tell you this: I had to stop my kids licking the plates (a very uncool habit that I do not encourage!). So, by popular vote, this recipe turned out to be delicious. ;-)

I hope you enjoy the Tuscan chicken too!


Ingredients:

8 chicken thighs, skinned

1 tsp olive oil

1 onion (sliced)

2 red capsicums (bell peppers), seeded and sliced

1 tsp crushed garlic

1 x 425 g can of diced tomatoes

1 Tbsp tomato paste

2/3 cups of dry white wine

Chopped fresh oregano to taste

1 x 425 g can of cannellini beans, drained

3 Tbsp fresh breadcrums

Salt and ground black pepper to taste

Nutritional Information:

Serves 6

Fat: 4.8 g

Cal: 256

KJ: 1083

WW: 4.5 Points


This is what you do:

First, fry the chicken in olive oil in a nonstick pan, till the chuck goes a golden brown (not charcoal!). Then remove it from the heat, and set it aside on a plate.

Next, add the onion and sliced capsicums and saute them till they go soft. Add the crushed garlic.

After that, put the chicken back into the pan (mixing it with the onion and capsicums), the tomatoes and tomato paste, most of the oregano (leave some to garnish your meal), and stir till the mix boils.

Cover the pan and reduce the heat, simmering the chicken for about 30 minutes (or till the chicken is well cooked).

Then add the beans and simmer again for another 5 minutes.

Sprinkle with the breadcrums and continue cooking for a couple of minutes more. Garnish with the chopped oregano you set aside.

Variation: If you're really keen, you could transfer the chicken and all from the pan to an oven proof baking dish, and chuck it into the broiler and broil till the top goes golden brown. I don't think this is necessary, as it does not really add any flavour. However, your palatte may be more demanding, and you may taste a difference in the Tuscan chicken when broiled.

Source: I found this Tuscan Chicken Recipe in "Fat Free Italian Cooking" by Anne Sheasby


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