Low Calorie Lunch

Provencal Chicken

with Tomatoes and Olives
4
Average: 4 (1 vote)
(1 vote)
Provencal Chicken

Provencal Chicken - The flavors and aromas of Southern France—straight from the oven

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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
512
calories
Calories

Healthy, because

Even smarter

Nutritional values

One portion already covers three quarters of the daily potassium requirement. The mineral supports the work of heart and muscles.

If you want to save some fat, remove the skin from the chicken breast - but only just before serving, as it is cooked with the meat to keep it tender and juicy.

1 serving contains
(Percentage of daily recommendation)
Calorie512 cal.(24 %)
Protein65 g(66 %)
Fat21 g(18 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A0.6 mg(75 %)
Vitamin D0.5 μg(3 %)
Vitamin E9 mg(75 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin38.7 mg(323 %)
Vitamin B₆1.9 mg(136 %)
Folate89 μg(30 %)
Pantothenic acid3.1 mg(52 %)
Biotin14.9 μg(33 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C179 mg(188 %)
Potassium1,502 mg(38 %)
Calcium129 mg(13 %)
Magnesium121 mg(40 %)
Iron4.4 mg(29 %)
Iodine19 μg(10 %)
Zinc2.9 mg(36 %)
Saturated fatty acids4.3 g
Uric acid505 mg
Cholesterol183 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
3 medium-sized Tomatoes (about 250 grams)
2 onions
2 garlic cloves
2 red Bell pepper (400 grams)
2 Tbsps olive oil
2 Anchovy fillet
300 milliliters Chicken broth
1 Chicken breast (with bone and skin, about 650 grams)
4 Sage
salt
peppers
12 green Olives (with pits)
3 stalks parsley
How healthy are the main ingredients?
olive oilTomatooniongarlic cloveChicken breastSage
Preparation

Kitchen utensils

1 Pot, 1 Roasting pan, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Measuring cups, 1 Slotted spoon

Preparation steps

1.
Provencal Chicken preparation step 1

Rinse and stem tomatoes (if necessary).

2.
Provencal Chicken preparation step 2

Dip tomatoes in boiling water, then plunge in cold water and remove skins.

3.
Provencal Chicken preparation step 3

Quarter tomatoes, remove seeds and cut into large cubes.

4.
Provencal Chicken preparation step 4

Peel onions and cut into 1-cm (3/8-inch) cubes. Peel garlic and chop finely.

5.
Provencal Chicken preparation step 5

Rinse and quarter peppers, then remove seeds and ribs. Cut into large pieces.

6.
Provencal Chicken preparation step 6

Heat the olive oil in a roasting pan over medium heat. Sauté peppers until slightly softened, about 5 minutes.

7.
Provencal Chicken preparation step 7

Add onions and garlic. Cook, stirring, for another 3 minutes.

8.
Provencal Chicken preparation step 8

Meanwhile, using the flat side of a large knife, crush anchovies into a paste. Add anchovy paste and tomatoes to roasting pan. Sauté tomatoes briefly, then pour in broth and bring to a boil.

9.
Provencal Chicken preparation step 9

Carefully loosen the skin of the chicken breast. With your hands, gently push sage leaves underneath skin.

10.
Provencal Chicken preparation step 10

Season chicken breast with salt and pepper. Place on top of vegetables and bake in preheated oven at 200°C (fan oven 180°C, gas mark 3) (approximately 400°F/convection 350°F) on the middle rack until chicken is cooked through, about 40 minutes.

11.
Provencal Chicken preparation step 11

Five minutes before the end of the cooking time, add olives to pan. Remove chicken from the oven and season sauce with salt and pepper. Rinse parsley, remove stems and chop leaves coarsely. Sprinkle on top of chicken. Serve with roasted potatoes, if desired.