Chicken Raguot with Mushroom Rice

Chicken and vegetables in a rich tomato sauce brings memories of Italian slow stews. This is a quick version that captures the flavors without spending hours. It’s served with a mushroom and rice side dish.

HELPFUL HINTS:

• Low sodium petit diced tomatoes can be used instead of chopped tomatoes.
• Any type of onion can be used.
• A quick way to chop parsley is to snip the leaves with a scissors.

COUNTDOWN:

• Prepare ingredients.
• Make rice.
• Make chicken dish.

SHOPPING LIST:

To buy: 3/4 pound boneless, skinless chicken thighs, 1 tomato, 1 bottle red wine, 1 bunch parsley (optional), 1 container low-sodium chopped tomatoes, 1/4 pound sliced mushrooms and 1 package microwaveable brown rice. Staples: Olive oil, onion, minced garlic, salt and black peppercorns.

CHICKEN RAGUOT

• 2 teaspoons olive oil
• 3/4 pound boneless, skinless chicken thighs cut into 1 inch pieces
• Salt and freshly ground black pepper
• 1 cup sliced onion n 2 teaspoons minced garlic
• 1 tomato cut into 8 wedges
• 1 cup low-sodium canned chopped tomatoes.
• 1/2 cup red wine
• 2 tablespoons chopped parsley (optional)

Heat oil in a large nonstick skillet over medium-high heat. Brown the chicken on all sides, about 2 minutes. Remove to a plate and sprinkle with salt and pepper to taste. Add onion to the skillet and sauté 2 minutes. Add the garlic, tomato wedges, chopped tomatoes and wine. Bring to a simmer and cook 5 minutes. Return chicken to skillet and cook another 3 to 4 minutes. A meat thermometer should read 170 degrees. Remove to two plates and sprinkle with parsley if using. Yield 2 servings.

Per serving: 360 calories, 12 g fat, 2.5 g saturated fat, 6 g monounsaturated fat, 160 mg cholesterol, 36 g protein, 17g carbohydrates, 4 g dietary fiber, 8 g sugars, 190 mg sodium, 1060 mg potassium, 400 mg phosphorus

Exchanges: 1/2 other carbohydrate, 2 vegetable, 5 lea protein, 1 fat

MUSHROOM AND RICE

• 1/4 pound sliced mushrooms
• 1 package microwaveable brown rice to make 1 1/2-cups cooked rice
• 1 teaspoon olive oil
• Salt and freshly ground black pepper

Place mushrooms in a microwave-safe bowl and microwave on high 1 minute. Remove and microwave rice according to package instructions. Measure 1 1/2-cups and set aside the remaining rice for another dinner.

Add rice to mushrooms along with oil and salt and pepper to taste. Yield 2 servings.

Per serving: 200 calories, 4 g fat, 0.5 g saturated fat, 2 g monounsaturated fat, 0 mg cholesterol, 6 g protein, 36 g carbohydrates, 3 g dietary fiber, 2 g sugars, 10 mg sodium, 250 mg potassium, 170 mg phosphorus

Exchanges: 2 starch, 1 vegetable, 1/2 fat

Linda Gassenheimer is an author of over 30 cookbooks. Her newest is The 12-Week Diabetes Cookbook. Find her on Facebook (@FoodNewsandViews) and Twitter (@LGassenheimer), and listen to her podcasts at www.880thebiz.com.