"When I go to a restaurant, I always ask for a chicken and an egg, to see which comes first."--Unknown

Low Fat Tuscan Chicken Recipe

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This recipe for Low Fat Tuscan Chicken, by , is from The Toledo Area Chapter APA Celebrates National Payroll Week!, one of the cookbooks created at FamilyCookbookProject.com. We help families or individuals create heirloom cookbook treasures.

Contributor:  
Contributor:  
Anneta Sudlow - Cooper Tire & Rubber Company
Added: Thursday, July 24, 2008

Category:
Category:

Ingredients:  
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 can of diced tomatoes
1 Tbsp tomato paste
2/3 cups of dry white wine
Chopped fresh oregano to taste
1 can of cannellini beans, drained
3 Tbsp fresh breadcrums
Salt and ground black pepper to taste

Directions:
Directions:
Tuscan chicken is a very easy-to prepare Italian casserole. All of it ingredients add the traditional Tuscan flavors, creating a simple, and yet sophisticated (and delicious low fat dinner recipe). I hope you enjoy the Tuscan chicken too!

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. WW: 4.5 Points


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.

 

 

 

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