This tasty and healthful dish can be served alone or with pasta and topped with parmesan cheese and basil for a hearty meal. You can also add rice to the dish for a great meal alternative.
1 lb of boneless, skinless chicken thighs (about 6)
14 oz can of Italian style diced tomatoes
8 oz can of low sodium Italian style tomato sauce
6 oz can of sliced mushrooms, drained
3 tsp of flour
1 tsp of paprika
2 tsp of olive oil
1 cup of onion, chopped
2 garlic cloves, minced
Mix the flour and paprika in a medium bowl.
Cut each chicken thigh into a few large pieces and toss them into the bowl to coat them.
In a 2 quart microwave safe dish add the oil and chicken pieces, making the chicken thoroughly coated in oil, then microwave 3 to 4 minutes, stirring each minute until the chicken is white on the outside but pink on the inside.
Stir in the onion and garlic and microwave 3 to 4 minutes until soft.
Stir in the diced tomatoes (with juice), the tomato sauce, and mushrooms, covering tightly with plastic wrap and microwave 15 to 18 minutes.
Stir every 3 minutes and it is done one the chicken is white throughout and the sauce has thickened.
Makes 6 servings.
5 grams of fat
1 gram of saturated fat
17 grams of protein
14 grams of carbs
2 grams of fiber
534 milligrams of sodium
Men’s Health A Man, A Can, A Microwave by David Joachim