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–+ servings
Chicken in Tomato Sauce

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.
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Details
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Dish
Servings 4 adults
Calories 154
Cuisine Mediterranean
Taste Umami, Umami
Occasion Casual dinner
Difficulty Level Intermediate
Cooking Method Stir-fry
Cost $$
Diet Mediterranean
Intolerance Wheat
Health Tag Vegetables

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.
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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

Adapted from 101 Square Meals: Easy Recipes for Everyday Life by the Health Service Executive and Safefood, licensed under CC BY 4.0. Original available here.
Image source:
Image from 101 Square Meals by Health Service Executive and Safefood, CC BY 4.0.
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