Chicken Cacciatore

Serves: 
4
Ingredients: 

1 onion, chopped

1 green bell pepper, seeded and sliced

1 1/2 cups diced tomatoes, canned, low-sodium

1/2 cup tomato sauce, canned, low-sodium

1/8 teaspoon garlic powder

1 teaspoon dried oregano (optional)

1/8 teaspoon black pepper

4 pieces chicken (thighs, breasts, or legs, skin removed)

 

Instructions: 

1. Wash and prepare fresh vegetables.

2. Put the prepared vegetables in a saucepan.

3. Add the tomatoes, tomato sauce, garlic powder, and black pepper (and oregano, if using).

4. Cook on low heat for 3 minutes.

5. Add the chicken to the sauce pan and cover the pan.

6. Cook on low heat for about 1 hour until the chicken is fully cooked.

Tips: 
  • Wash hands and everything that comes in contact with raw chicken before touching other ingredients, equipment and work places.
  • Add sliced mushrooms or other favorite vegetables to the recipe.
  • Try serving with whole-wheat pasta.
  • Double the recipe to freeze for another meal.
Nutrition Facts: 

Serving size: about 1 cup

Calories: 180

Fruits and Vegetables: 3/4 cup

Fat: 3.5 g

Fiber: 2 g

Sodium: 230 mg

Source: 
Adapted from the USDA What's Cooking Mixing Bowl

This material was developed by the UMass Extension Nutrition Education Program.

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