Italian Chicken with Tomatoes and Olives

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PREP TIME

20 min

Makes

4 to 6 servings

* PLUS Cooking time: 6 minutes, Baking Time: 40 minutes

Ingredients

  • 4 skinless, boneless chicken breasts
  • 1 tbsp olive oil
  • 2 large red bell peppers
  • 1 cup pitted black olives
  • 2 cups chicken broth
  • 796-mL can plum tomatoes
  • 540-mL can kidney beans , optional
  • 1 cup long-grain rice
  • 4 garlic cloves , minced
  • 3 tbsp drained capers
  • 2 tsp Italian seasoning
  • 1/2 tsp salt
  • 1/4 cup coarsely chopped fresh basil or mint

Instructions

  • Preheat oven to 400F (200C). Cut chicken into bite-size pieces. Heat oil in a large ovenproof saucepan over medium-high heat. Add chicken. Do not crowd pan. You may have to cook in two batches. Sauté until golden, 6 to 8 min, then remove to a bowl.
  • Meanwhile, coarsely chop peppers and slice olives. When all chicken is removed from pan, add broth. Using a wooden spoon, scrape up any browned bits from pan bottom. Drain juice from tomatoes and discard, leaving tomatoes in can. Using a kitchen knife and a back-and-forth motion, cut tomatoes into large pieces. Add to broth. Drain and rinse beans. Add to pan with rice, garlic, capers and Italian seasoning and salt. Return chicken and any juices to pan with peppers and olives. Bring to a boil, stirring often, then cover with a lid or foil. Bake in centre of oven until liquid is absorbed, 40 to 45 min. Spoon into bowls and sprinkle with basil.

Nutrition (per serving)

  • Calories
  • 278,
  • Protein
  • 25 g,
  • Carbohydrates
  • 34 g,
  • Fat
  • 4 g,
  • Fibre
  • 3 g,