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Chicken Braised with Tomatoes and Olives

Prep time 7 mins
Cook time 50 mins
Yield 4 servings (serving size: 2 chicken thighs, about 3/4 cup sauce, and 3/4 cup couscous)

Ingredients

  • 1/2 teaspoon freshly ground black pepper, divided
  • 1/4 teaspoon salt
  • 8 (3-ounce) skinless, boneless chicken thighs
  • 1 teaspoon olive oil
  • Cooking spray
  • 2 1/2 cups thinly sliced onion (about 1 large)
  • 2 garlic cloves, minced
  • 2 cups fat-free, less-sodium chicken broth, divided
  • 1/4 cup halved pitted kalamata olives
  • 2 teaspoons balsamic vinegar
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1/4 cup chopped fresh flat-leaf parsley
  • 2/3 cup uncooked couscous

Nutrition Information

  • calories 393
  • fat 9.0 g
  • satfat 2.0 g
  • protein 40.4 g
  • carbohydrate 36.6 g
  • cholesterol 141 mg
  • iron 3.2 mg
  • sodium 816 mg
  • caloriesfromfat 21 %
  • fiber 4.6 g
  • calcium 73 mg

How to Make It

  1. Sprinkle 1/4 teaspoon pepper and salt evenly over chicken.

  2. Heat oil in a large nonstick skillet coated with cooking spray over medium heat. Add chicken; cook 5 minutes on each side or until browned. Remove chicken from pan; keep warm. Add onion to pan; sauté 5 minutes or until tender. Add garlic; sauté 1 minute. Add 1/2 cup broth and next 3 ingredients. Return chicken to pan; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until chicken is done. Stir in remaining 1/4 teaspoon pepper and parsley.

  3. Meanwhile, bring remaining 1 1/2 cups chicken broth to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Serve chicken and sauce over couscous.

Oxmoor House Healthy Eating Collection