Looking for a new spin on the same old chicken dinner? Try this Mediterranean variation, which is low in saturated fat and rich in flavor. Dark meat such as chicken thigh meat doesn’t dry out as easily as white meat, so this baked recipe stays moist. Serve with a starch and a vegetable to make a balanced meal.

Ingredients

6 skinless boneless chicken thighs
3 Tbsp olive oil
2 Tbsp balsamic vinegar
6 plum tomatoes, chopped
½ red onion, chopped
1 handful chopped basil
12 kalamata olives, pitted, halved
¼ tsp salt
White or black pepper, to taste

Preparation

1. Preheat oven 375°F. Spray a baking dish with non-stick cooking spray.
2. Put thighs in a baking dish. Mix olive oil, balsamic vinegar, tomatoes, onions, basil, olives, salt and pepper in a small bowl. Cover thighs with tomato mixture and cover dish with foil.
3. Bake 30 minutes, or until cooked through.

Nutrition information (per serving)

Makes 6 servings.

Calories: 230
Total fat: 13g
Saturated fat: 2g
Trans fat: 0g
Cholesterol: 70mg
Sodium: 410mg
Total Carbohydrate: 5g
Fiber: 1g
Sugars: 3g
Protein: 25g

Recipe provided by Digestive Disease Health Team dietitians.