Peppered Chicken with Tomatoes and Zucchini Recipe

Feb 10, 2012 @ 6:35 PM
Posted by Antony Worrall Thompson, Special Contributor

Nutrition

Cal/Serving: 272
Daily Value: 14%
Servings: 4

Dairy-Free, Gluten-Free, Wheat-Free

Fat	9g	14%
Saturated	2g	9%
Trans	0g	0%
Carbs	18g	6%
Fiber	5g	20%
Sugars	10g	0%
Protein	31g	62%
Cholesterol	131mg	44%
Sodium	1017mg	42%
Calcium	82mg	8%
Magnesium	87mg	22%
Potassium	1205mg	34%
Iron	3mg	16%
Zinc	3mg	20%
Vitamin A	1495IU	30%
Vitamin C	52mg	87%
Thiamin (B1)	0mg	17%
Riboflavin (B2)	0mg	24%
Niacin (B3)	9mg	47%
Vitamin B6	1mg	55%
Folic Acid (B9)	77µg	19%
Vitamin B12	1µg	15%
Vitamin D	1IU	0%
Vitamin E	2mg	9%
Vitamin K	28µg	35%
Fatty acids, total monounsaturated	4g	0%
Fatty acids, total polyunsaturated	2g	0%

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Peppered Chicken with Tomatoes and Zucchini

Georgia Glynn Smith

This is another very simple chicken dish, concentrating on big flavor — this time it’s pepper, with a glancing visit to India. It’s an all-in-one dish with the tomatoes and zucchini, although you may want to serve it with rice or new potatoes.

INGREDIENTS

8 boneless skinless chicken thighs, each cut into 3 pieces
2 teaspoons vegetable oil
2 teaspoons freshly ground black pepper
Salt, to taste
4 cloves garlic, chopped finely
1 teaspoon freshly grated ginger
2 onions, cut into wedges
4 tomatoes, chopped roughly*
1 teaspoon ground turmeric
1 teaspoon garam masala
2 large zucchini, cut into ¾-inch rounds
1/2 cup water
3 tablespoons chopped cilantro

DIRECTIONS

Toss the chicken thighs in the oil, then coat in ½ of the pepper and season with salt, to taste. Heat a saucepan and cook the chicken gently to color but not scorch (spices become bitter if the heat is too intense). Brown all over, then remove the chicken and set aside.

Add the garlic, ginger, and onions to the pan, and fry over medium heat for 8-10 minutes to lightly color and soften the onion. Add the remaining black pepper, tomatoes, turmeric, garam masala, zucchini, and water.

Cook for 5 minutes, then return the chicken to the pan, and cook for 10 more minutes before checking the seasoning and folding in the cilantro. Remove from heat and serve.

Recipe Details

Per Serving

Calories: 168

Total fat: 4.8 g

Saturated fat: 1 g

Sodium: 200 mg

Dietary fiber: 3 g

Sugars: 8.9 g

Adapted from “The Essential Low Fat Cookbook” by Antony Worral Thompson (Kyle Books, 2011)

Servings: 4
Special Designations: Low-fat, Healthy

Notes and Substitutions:

*Note: If your tomatoes are a fairly tasteless variety, you might do better to add 14 ounces canned chopped tomatoes, in which case you won’t need the water.