Contributed By: lmsknb1
Yahoo! Health
A low sodium alternative to the original.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 1 hour
Number of Servings: 4
Origin: Italian
Special Features: Kids can help make it
Make Ahead
Nutrition Content: Good Source of Calcium
Low Fat
Meal Type: Entree
Ingredients
No-stick cooking spray
1 Small onion, sliced
2 cloves Garlic, finely chopped
1 tsp Dried basil
1 tsp Dried oregano
1 - 28 oz Can low-sodium Italian plum tomatoes, drained, seeded and chopped
1 tbsp Tomato paste
1/4 cup All-purpose flour
1 tbsp Chopped fresh parsley
1 pinch Sea salt
1 pinch Freshly ground black pepper
4 Bone-in chicken breasts, skin removed
Preparation
Preheat the oven to 350 degrees F.
Spray a large saucepan with cooking spray and place pan over medium-low heat. Add onions and bell peppers and cook, stirring for 5 minutes.
Add garlic, basil and oregano and cook, stirring, for 15 seconds. Stir in tomatoes and tomato paste. Partially cover and simmer for 10 minutes.
While the sauce is simmering, brown the chicken.
Dredge the chicken pieces in the seasoned flour and brown skinned-side down until golden, about 3 minutes. As the pieces brown, transfer to a baking dish.
Pour the sauce over the chicken. Cover the baking dish with parchment paper or aluminum foil. Bake for 30 minutes.
Cook's Notes
Nutrition Information
Calories: 347
;
Total Fat: 3 g
;
Saturated Fat: 1 g
;
Polyunsaturated Fat: 1 g
;
Carbohydrates: 17 g
;
Protein: 58 g
;
Vitamin A: 195 RE
;
Vitamin C: 23 mg
;
Calcium: 116 mg
;
Sodium: 614 mg
;
Iron: 7 mg
;
Fiber: 3 g