Renee's Kitchen Adventures

Thursday, December 9, 2010

Satueed Chicken Thighs with Tomato-Caper Sauce

Busy....that just about sums up most people's lives this time of year!  Quick and easy, yet healthy, meals are often a real challenge.  The Weight Watchers in 20 Minutes Cookbook has been a very helpful tool for me to get a healthy dinner on the table when strapped for time.  This recipe comes from the book, but instead of the chicken breasts called for in the original recipe, I substituted boneless, skinless chicken thighs because they were on sale at my grocery store this week.  Boneless, skinless chicken thighs are a real bargain compared to the price of the breasts, and can almost always be used for about the same amount of calories as the breast in most recipes.  They are great for longer cooking recipes, like crockpot recipes, because they stay moist and don't tend to dry out like the chicken breasts do.  I was pleased with the flavor of  this dish.  I served it over pasta.  Note that the pasta is NOT included in the points plus calculations. 


Sauteed Chicken Thighs with Tomato-Caper Sauce adapted from Weight Watchers in 20 Minutes Cookbook

Servings - 4   Serving size - 2 (2 -3 oz. each cooked chicken thighs, no bone, no skin ) plus approx. 1/3 cup of sauce   Pointsplus per svg - 6 points+* 
Calories - 212.9,  Total Fat - 6.4g,  Protein - 28.5g,  Carb - 7.3g,  Fiber - 1.7g

*please note that the WW recipe builder gave me a pointplus value of 6, but the nutritional information gave me a point plus value of 5. 

12 oz. boneless, skinless, chicken thighs, trimmed
salt and pepper, to taste
Olive oil spray ( I used my misto)
1/2 cup onion, diced
2 cloves of garlic, minced
1/4 cup dry white or red wine
1 ( 14.5 oz.) can of diced tomatoes
6 pitted kalamata olives, chopped
1 TBS. capers, drained
1 tsp. dried thyme
1/2 tsp. dried basil 

1.  Season the thighs with salt and pepper.  In a large, nonstick skillet sprayed with olive oil spray, brown the chicken thighs on med-high heat.  Approx. 3-5 minutes on each side.  Transfer thighs to warm oven.  

2. Spray the pan again with olive oil spray and saute onion and garlic until soft, about 1 minute.  Add the wine and cook about 2 minutes.  Add the tomatoes with their juices, the olives, capers, thyme and basil.  Reduce heat and simmer until  the sauce thickens slightly, about 5 minutes longer.

3. Return chicken to skillet, and heat through, about 1 minute longer.  Serve over cooked pasta, if desired. 

2 comments:

  1. I agree! Fast meals are a REQUIREMENT this time of year. The outcome of this one looks elegant- like it took a lot longer than it did! Great work :)

    ReplyDelete
  2. What a great looking (and quick to prepare) recipe! Thanks for posting!!!

    ReplyDelete

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