Recipe: Mediterranean Chicken Thighs With Tomatoes and Basil

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 doesn’t dry out as easily as white meat, so these baked chicken thighs stay moist. Serve with a starch and a vegetable to make a balanced meal.

Ingredients

6 skinless, boneless chicken thighs
3 tablespoons olive oil
2 tablespoons 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 nonstick cooking spray.
2. Sear the chicken thighs on both sides on a hot pan for 5 minutes.
3. Put chicken 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.
4. Bake for 22 minutes, or until cooked through.

Nutrition information (per serving)

Makes 6 servings.

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

Recipe provided by Digestive Disease Health Team dietitians.