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MAIN DISHES-
POULTRY:
Mediterranean Chicken
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WW
Mediterranean Chicken |
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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 |
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Weight Watchers Magazine |
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