Chicken in Tomato Sauce
Tender chicken simmered in a simple tomato sauce with carrots and peas, served with rice for a healthy and family-friendly dinner.
Equipment
- Chopping board
- Chopping knife
- Measuring cup
- Saucepan
- Wooden spoon
- Vegetable peeler
Ingredients
- 1 onion medium-sized
- 1 carrot medium-sized
- 1 clove garlic
- 1 tbsp parsley fresh or 1 tsp of dried parsley
- 10 ml vegetable oil
- 2 chicken breast fillets medium-sized
- 300 g passata or tomato based pasta sauce
- 0,5 chicken stock cube low-salt, dissolved in 100 ml of boiling water
- 100 g peas fresh or defrosted
- black pepper to taste
Instructions
- Peel and roughly chop the onion and the carrot. Peel and crush the garlic.
- Wash and roughly chop the parsley, if using fresh herbs.
- Heat the vegetable oil in a large saucepan and cook the onion, garlic and carrot for 7 to 8 minutes.
- Remove the skin from the chicken breast fillets. Chop the fillets into chunks and add to the vegetable mix. Cook until the chicken turns white on the outside, stirring occasionally.
- Add the passata, chicken stock and chopped parsley. Cover the saucepan with a lid and cook for 15 minutes.
- Add the peas and cook for 3 minutes.
- Season with black pepper to taste.
Notes
Serve with boiled rice.
Nutrition per Serving
Calories: 154kcalCarbohydrates: 15gProtein: 15gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gTrans Fat: 0.02gCholesterol: 36mgSodium: 219mgPotassium: 698mgFiber: 4gSugar: 7gVitamin A: 3223IUVitamin C: 23mgCalcium: 38mgIron: 2mg
Source
Image source:
Image from 101 Square Meals by Health Service Executive and Safefood, CC BY 4.0. Tried this recipe?Let us know how it was!