Chicken Swiss Steak-Style

6 servings

2 large tomatoes, cored
2 tablespoons all-purpose flour
½ teaspoon salt, divided
½ teaspoon freshly ground black pepper, divided
6 skinless and boneless chicken thighs
2 tablespoons vegetable or light olive oil, divided
1 large onion, peeled and finely chopped1 green bell pepper, seeded and chopped
2 celery stalks, finely chopped
3 cloves garlic, finely chopped
1 tablespoon tomato paste
1 teaspoon dried oregano, crumbled
½ teaspoon fennel seeds, crushed
2 bay leaves
1 cup low-sodium chicken broth
2 tablespoons minced fresh parsley

1. Bring a medium pan of water to the boil. Remove the pan from the heat. Add the tomatoes and time about 30 seconds, just until the skins begin to crack. Drain well and rinse briefly with cold water. Peel and chop the tomatoes coarsely, saving the juices. Set aside.

2. Combine the flour with ¼ teaspoon each salt and pepper on a large plate. Place the chicken thighs between sheets of plastic wrap and pound lightly with a heavy meat mallet. Dredge the chicken in the seasoned flour, shake off the excess and set aside.

3. Heat 1 tablespoon oil in a large (10- to 12-inch) skillet over medium heat. When the pan is hot, add the chicken and brown for a couple of minutes on each side. Remove from the pan.

4. Pour the remaining tablespoon oil into the pan. Reduce the heat to medium-low. Add the onion, green pepper, celery and garlic; sauté until the vegetables have softened, about 10 minutes. (Add a tablespoon of water if the vegetables begin to dry out.) Stir in the tomato paste, tomatoes with their juices, oregano, fennel seeds, bay leaves and broth. Bring to a boil, reduce the heat and simmer 5 minutes.

5. Put the chicken back into the pan, spooning some of the sauce on top. Simmer, covered, about 25 minutes, turning halfway through the cooking time, or until the chicken is cooked through and tender. Remove the chicken from the pan and keep warm.

6. Bring the cooking liquid, including the vegetables, to a boil. Cook until reduced and lightly thickened. Taste and adjust the seasonings with a little salt and pepper if necessary. Stir in the parsley, spoon over the chicken and serve.

Data per serving

Calories: 202
Protein: 15.63g
Fat: 10.63g
Carbohydrates: 11.66g
Sodium: 386mg
Saturated fat: 2.27g
Monounsaturated fat: 3.28g
Polyunsaturated fat: 4.06g
Cholesterol: 49.40mg

From "Weight Watchers Simply the Best: All American"