Slow-Cooked Chicken Thighs and Olives
Prep time: 10 minutes
Cook time: 4 hours
Per serving: 200 calories, 11g fat, 2.5g saturated fat, 115mg cholesterol, 360mg sodium, 4g carbohydrate, 1g fiber, 22g protein
1 large onion, sliced
1 lb. boneless, skinless chicken thighs
1 cup green or black whole olives
1 cup low-sodium chicken broth
1 lemon, zested and juiced
1 tsp. ground cumin
1/2 tsp. dry mustard
1/4 tsp. cayenne pepper
2 garlic cloves, minced
2 cups cooked brown rice or whole-wheat couscous (optional)
2 tbsp. chopped fresh parsley
- In a 6-quart slow cooker combine onion, chicken thighs, olives, broth, lemon zest, lemon juice, cumin, mustard, cayenne and garlic. Cover and cook on LOW 4 to 6 hours or until chicken is fork-tender (165°F). Season with pepper to taste. Spoon over brown rice or couscous, if desired. Garnish with fresh chopped parsley, and serve.
Make it a meal: Serve with chickpea salad with light balsamic vinaigrette.
Culinary: How to zest a lemon using a microplane
To zest a lemon using a microplane, just rub the lemon in one direction against the blades, turning the lemon as you go. If you do not have a zester or grater, you can use a vegetable peeler or a small, sharp knife.
Nutrition: Boneless, skinless chicken thighs are a deboned cut from the leg above the drumstick. Its dark meat, while as versatile as a chicken breast, is more moist and has deeper flavor. 1 (3-oz.) serving (cooked) is 180 calories and 22g protein.