Chicken Braised with Tomatoes and Olives

Dairy Free
Health score
18%
Chicken Braised with Tomatoes and Olives
57 min.
4
239kcal

Suggestions

Ingredients

  • teaspoons balsamic vinegar 
  • 0.5 teaspoon pepper black divided freshly ground
  • 14.5 ounce canned tomatoes diced undrained canned
  • 0.7 cup couscous uncooked
  • cups less-sodium chicken broth fat-free divided
  • 0.3 cup flat-leaf parsley fresh chopped
  •  garlic cloves minced
  • 0.3 cup kalamata olives pitted halved
  • teaspoon olive oil 
  • 2.5 cups onion thinly sliced ( 1 large)
  • 0.3 teaspoon salt 
  • ounce chicken thighs boneless skinless

Equipment

  • frying pan
  • sauce pan

Directions

  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.
  3. Add chicken; cook 5 minutes on each side or until browned.
  4. Remove chicken from pan; keep warm.
  5. Add onion to pan; saut 5 minutes or until tender.
  6. Add garlic; saut 1 minute.
  7. 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.
  8. Meanwhile, bring remaining 1 1/2 cups chicken broth to a boil in a medium saucepan; gradually stir in couscous.
  9. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
  10. Serve chicken and sauce over couscous.

Nutrition Facts

Calories239kcal
Protein18.73%
Fat14.57%
Carbs66.7%

Properties

Glycemic Index
68.5
Glycemic Load
18.16
Inflammation Score
-8
Nutrition Score
16.305217411207%

Flavonoids

Apigenin
8.09mg
Luteolin
0.11mg
Isorhamnetin
5.01mg
Kaempferol
0.71mg
Myricetin
0.61mg
Quercetin
20.34mg

Nutrients percent of daily need

Calories:238.63kcal
11.93%
Fat:3.98g
6.12%
Saturated Fat:0.65g
4.09%
Carbohydrates:40.96g
13.65%
Net Carbohydrates:35.37g
12.86%
Sugar:9.4g
10.44%
Cholesterol:20.2mg
6.73%
Sodium:905.64mg
39.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.5g
23.01%
Vitamin K:69.12µg
65.83%
Manganese:0.62mg
31.22%
Vitamin C:22.31mg
27.04%
Fiber:5.59g
22.36%
Vitamin B6:0.44mg
22.08%
Vitamin B3:4.28mg
21.41%
Copper:0.36mg
17.8%
Potassium:617.61mg
17.65%
Phosphorus:168.82mg
16.88%
Iron:2.53mg
14.08%
Vitamin B1:0.21mg
13.69%
Magnesium:53.17mg
13.29%
Selenium:8.72µg
12.46%
Vitamin E:1.84mg
12.27%
Vitamin B5:1.19mg
11.88%
Vitamin A:578.61IU
11.57%
Folate:46.15µg
11.54%
Vitamin B2:0.17mg
10.04%
Calcium:85.47mg
8.55%
Zinc:1.1mg
7.33%
Vitamin B12:0.36µg
6.05%
Source:My Recipes