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3½ lb |
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chicken, cut
into 6 equal pieces and skinned |
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¾ tsp |
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salt |
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½ tsp |
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freshly
ground black pepper |
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1 large |
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onion,
thinly sliced |
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2 large |
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carrots,
thinly sliced |
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4 cloves |
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garlic,
crushed |
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14½ ounce |
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can diced
tomatoes |
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1 cup |
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reduced-sodium chicken broth |
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2 medium |
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red or
yellow bell peppers, seeded and cut into 1-inch
pieces |
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1 medium |
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poblano or
pasilla pepper, seeded and chopped (wear gloves
to prevent irritation) |
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¾ lb |
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eggplant,
cut into 1½-inch chunks |
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pinch of |
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crushed red
pepper |
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1 Tbs |
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capers,
drained and rinsed |
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2 Tbs |
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chopped
fresh mint |
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1 |
Sprinkle chicken
with salt and pepper. Spray a nonstick Dutch oven with
olive oil nonstick spray and set over medium-high heat.
Add the chicken and cook, turning once or twice, until
browned, 6 to 8 minutes. Transfer to a plate and set
aside. |
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2 |
Add onion, carrots,
and garlic cloves to the Dutch oven; cook, stirring,
until the onion is golden, about 4 minutes. Stir in the
tomatoes and broth; bring to a boil, scraping up any
browned bits from the bottom of the Dutch oven. Stir in
the bell peppers, poblano pepper, eggplant, crushed red
pepper and capers. Add the chicken; reduce heat and
simmer, covered, until the chicken is cooked through,
about 20 minutes more. |
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3 |
With a slotted
spoon, remove and discard the garlic cloves. Transfer 1
cup of the vegetables to a food processor; puree. Return
the puree to the Dutch oven, stirring to blend. Just
before serving, stir in the mint. |
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Servings: 6 |
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Yield: Serving= 1 piece
of chicken + 1 1/3 cups sauce |
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Nutrition Facts |
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Amount Per Serving |
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Calories |
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268 |
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Calories From Fat (10%) |
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26 |
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% Daily Value |
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Total Fat
8g |
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4% |
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Saturated Fat 2g |
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4% |
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Cholesterol
92mg |
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37% |
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Sodium
696mg |
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27% |
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Potassium
1010.12mg |
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29% |
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Carbohydrates
16g |
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5% |
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Dietary Fiber 4g |
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20% |
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Protein
33g |
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93% |
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WW Points 5
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Cooking Tips |
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*Divide the servings between
microwavable containers. Cover and freeze up to 1 month. To
reheat, partially open the lid of a container and microwave on
High 2 minutes; stir. Microwave, partially covered, until hot, 2
to 2 1/2 minutes more. |
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Recipe Source |
| Weight
Watchers Magazine |
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