Greek · Dinner
Chicken Stew with Tomato Sauce (High-Protein)
Bone-in chicken thighs braise in a tomato sauce built on onion, garlic, and oregano, then finished with cannellini beans and feta. The stew reduces to a thick, slightly tangy sauce with tender chicken, served with a lemon and fresh parsley garnish.
$5
15 minsPrep
50 minsCook
65 minsTotal
MediumLevel
Nutrition per serving
595Calories
60.8gProtein
25.8gFat
29.2gCarbs
6.6gSugar
9.4gFiber
1165mgSodium
238mgChol
9.5gSat Fat
1150mgPotassium
310mgCalcium
5.2mgIron
1.1mcgVitamin B12
13.5mgVitamin C
protein-rich
high-fiber
low-carb
high-protein
Instructions
1
Prep
Pat chicken thighs dry, season with salt and pepper. Slice onion, mince garlic. Have canned tomatoes, tomato paste, oregano, and bay leaf ready.
2
Sear
Heat olive oil in a heavy pot over medium-high heat. Sear chicken 3–4 minutes per side until golden brown, then set aside.
3
Sauté
Add onion to pot over medium heat, sauté 4–5 minutes until soft. Stir in garlic, then add canned tomatoes, tomato paste, oregano, bay leaf, and stock.
4
Braise
Nestle chicken back into pot, cover, and braise over low heat 45 minutes until chicken is fork-tender and sauce thickens. Stir in drained beans.
5
Plate
Discard bay leaf. Spoon chicken and sauce into a bowl, scatter feta and parsley over top, finish with lemon juice, and season with salt and pepper.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 414g15 oz, bone-in chicken thighs, skin removed
- 11 onion
- 6 cloves6 cloves garlic
- 200g3.5 oz, a scant half of a 14.5 oz can canned tomatoes
- 2 tbsp2 tbsp tomato paste
- 1 cup240ml chicken stock
- 180g1/3 of a 15 oz can, drained cannellini beans
- 86g3 oz feta cheese
- 2 tsp2 tsp dried oregano
- 22 bay leaf
- 2 tbsp2 tbsp olive oil
- 11 lemon
- 2 tbsp2 tbsp fresh parsley
- salt and black pepper, to taste
