You dont have to go to a fancy Italian restaurant for this dish.
You'll get essential vitamins and minerals from vegetables like bell peppers and tomatoes, as well as 35 grams of protein, which meets the recommended amount per meal. And although the ingredient list may seem a little long, the outcome will be 100 percent worth it.
What You Need:
2 Tbsp olive oil
8 boneless, skinless chicken thighs
salt to taste
freshly ground black pepper to taste
1 red bell pepper, thinly sliced
1 medium onion, thinly sliced
4 garlic cloves, minced
1 tsp crushed red pepper flakes
12 green or black olives, pitted
1/2 cup dry red wine
1 1/2 cups chicken stock
1 lb Roma tomatoes, chopped
flat-leaf parsley to taste
How to Make It:
Heat the olive oil in a large sauté pan on high. Season the chicken with salt and pepper and add them to the skillet, skin side down. Cook over high heat until they're deeply brown. about 4 to 5 minutes per side. Then remove them from the pan.
Lower to medium heat. Add the bell pepper, onion, garlic, pepper flakes, and olives. Cook until the vegetables soften, about 10 minutes. Pour in the wine. Simmer, stirring occasionally, until the wine nearly evaporates, about 5 minutes.
Add the stock, tomatoes, and chicken. Bring to a simmer and cook over medium heat for another 20 minutes until the chicken is nearly falling off the bone and the sauce is reduced by half. Add salt and pepper to taste, then sprinkle the parsley overtop.
Per serving: 486 calories, 35g protein, 15 carbs (3g fiber), 29g fat