Chicken is gently cooked with mushrooms and vegetables in a rich tomato sauce until tender and full of flavour. A slight twist on the classic French dish, makes this dish an ideal tasty heart healthy option and great for a leisurely family supper.
Adjust servings before adding ingredients to your shopping list. Cooking times are a guide and may need to be adjusted if you change the serving size.
4
servings
Chicken
80gplain flour
Freshly ground black pepper
500gskinless chicken thigh fillets
2tbspvegetable (rapeseed) oil
Sauce
1tbspvegetable (rapeseed) oil
1mediumonion, roughly chopped
1mediumcarrot, chopped
1red pepper, deseeded and finely sliced
2clovesgarlic, finely chopped, grated or crushed
250gmushrooms, sliced
2tbsptomato purée
150mlred wine
400gtomato passata
500mlreduced salt chicken stock
1bay leaf
100gpitted black olives, drained, rinsed well and halved
30gfresh flat-leaf parsley, roughly chopped
Method
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Prepare the chickenSeason the flour with freshly ground black pepper, then add the chicken thighs and stir to coat well.
Heat 2 tablespoons oil in a large pan. Add the chicken and cook for 3-4 minutes, then turn over and cook for another 2-3 minutes until lightly browned all over. Remove from the pan and set aside.
Prepare the sauceAdd the remaining one tablespoon oil to the pan and reduce the heat to medium. Add the onion, carrot and red pepper and cook gently for 8-10minutes until softened.
Stir in the garlic and cook for 1 minute, then add the mushrooms and cook for a further 5 minutes until softened.
Increase the heat slightly and stir in the tomato purée. Cook for 1 minute, stirring continuously, then pour in the red wine and allow it to bubble for 2-3 minutes.
Add the passata, stock, bay leaf and a little freshly ground black pepper. Return the chicken thighs to the pan, bring to the boil, then reduce the heat and simmer gently, covered, for 20 minutes or until the chicken is cooked through.
The chicken is cooked through when it is no longer pink in the centre and the juices run clear.
Remove the lid and cook for a further 15 minutes until the sauce has thickened slightly.
To serve. Stir through the black olives and parsley and serve.
SMART notes & tips
Don't have red peppers? Yellow or orange peppers work just as well.
Got some green beans or frozen peas to use up? Stir them in towards the end of cooking.
Nutrition per serving
Nutrient
Amount
% RI
Energy
1,709 kJ / 407 kcal
20%
Total Fat
14.0 g
20%
Saturated Fat
1.5 g
8%
Sugars
12.0 g
13%
Fibre
6.9 g
23%
Protein
38.0 g
76%
Salt
0.9 g
15%
%RI: Recommended Intake (RI) values are based on the daily needs of an average adult consuming 8400kJ/2000kcal. Fibre recommendations are based on the UK guideline intake of 30g fibre per day.
100gpitted black olives, drained, rinsed well and halved
30gfresh flat-leaf parsley, roughly chopped
80gplain flour
Freshly ground black pepper
500gskinless chicken thigh fillets
1
Prepare the chickenSeason the flour with freshly ground black pepper, then add the chicken thighs and stir to coat well.
2tbspvegetable (rapeseed) oil
2
Heat 2 tablespoons oil in a large pan. Add the chicken and cook for 3-4 minutes, then turn over and cook for another 2-3 minutes until lightly browned all over. Remove from the pan and set aside.
1tbspvegetable (rapeseed) oil
1mediumonion, roughly chopped
1mediumcarrot, chopped
1red pepper, deseeded and finely sliced
3
Prepare the sauceAdd the remaining one tablespoon oil to the pan and reduce the heat to medium. Add the onion, carrot and red pepper and cook gently for 8-10minutes until softened.
2clovesgarlic, finely chopped, grated or crushed
250gmushrooms, sliced
4
Stir in the garlic and cook for 1 minute, then add the mushrooms and cook for a further 5 minutes until softened.
2tbsptomato purée
150mlred wine
5
Increase the heat slightly and stir in the tomato purée. Cook for 1 minute, stirring continuously, then pour in the red wine and allow it to bubble for 2-3 minutes.
400gtomato passata
500mlreduced salt chicken stock
1bay leaf
6
Add the passata, stock, bay leaf and a little freshly ground black pepper. Return the chicken thighs to the pan, bring to the boil, then reduce the heat and simmer gently, covered, for 20 minutes or until the chicken is cooked through.
The chicken is cooked through when it is no longer pink in the centre and the juices run clear.
7
Remove the lid and cook for a further 15 minutes until the sauce has thickened slightly.
100gpitted black olives, drained, rinsed well and halved
30gfresh flat-leaf parsley, roughly chopped
8
To serve. Stir through the black olives and parsley and serve.
