Greek · Dinner
Chicken Stew with Tomato Sauce (Low-Calorie)
A Greek-style braise of skinless chicken breast simmered in tomato and onion sauce with garlic, oregano and cinnamon. Red wine vinegar and bay leaf add brightness and warmth. Lean cooking with minimal oil keeps the dish light, served over a small portion of orzo.
$4
12 minsPrep
35 minsCook
47 minsTotal
EasyLevel
Nutrition per serving
396Calories
47.8gProtein
8.9gFat
30.5gCarbs
6.8gSugar
3.6gFiber
471mgSodium
132mgChol
1.8gSat Fat
1140mgPotassium
78mgCalcium
3.4mgIron
0.5mcgVitamin B12
14mgVitamin C
low-calorie
gluten-free
protein-rich
low-calorie
Instructions
1
Prep
Cut chicken into bite-sized chunks. Slice onion and mince garlic.
2
Warm olive oil in a medium saucepan over medium heat 1 minute. Add onion and cook 4–5 minutes, stirring occasionally, until softened and translucent. Stir in garlic, oregano and cinnamon; cook 30 seconds until fragrant.
3
Push onion aside, add chicken, and cook over medium-high heat 3–4 minutes, turning once, until no longer pink outside. Pour in tomatoes, stock, vinegar and bay leaf. Season with salt and pepper. Simmer over medium-low heat 20–22 minutes, stirring occasionally, until sauce thickens and chicken shreds easily.
4
Cook orzo separately in salted boiling water 8–9 minutes until tender. Drain and plate, then ladle stew over top, scatter parsley and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g skinless chicken breast
- 2 tsp2 tsp olive oil
- 11 small onion
- 4 cloves4 cloves garlic
- 7 oz100g, a scant half of a 14.5 oz can canned tomatoes
- 1/2 cup120ml chicken stock, low-sodium
- 2 tsp2 tsp red wine vinegar
- 1 tsp1 tsp oregano-dried
- 22 small pinch cinnamon-ground
- 22 small bay leaf
- salt and black pepper, to taste
- 1/2 cup90g orzo
- fresh parsley
