Braising is a healthy cooking method that calls for a small amount of liquid, low heat, and a covered pan. It’s my go-to method when I have a lot of veggies I need to use up. This one-pot meal includes a little bit of chicken and a whole lot of braised vegetables–kale, carrots, tomatoes, onions, and peppers. You can add whatever other vegetables you have on hand. And, you can nix the chicken if you’re not an omnivore like me … I need my protein though:)
The result of this simple and relatively quick recipe is a delicious meal with only 177 calories and 5 grams of fat. You definitely don’t have to feel guilty about dessert about this low-calorie feast!
So here you go … my healthy chicken with braised vegetables recipe.
|Prep Time||Cook Time||Serves|
|15 min||30 min||4|
- 1/2 lb. boneless, skinless chicken breasts
- 1 bunch dinosaur kale
- 2 small carrots
- 1 tomato
- 1 small orange pepper
- 1 small yellow pepper
- 1 small onion
- 1/2 cup tomato sauce
- 1/4 cup dry white wine
- 1/2 tsp. salt
- Pepper (to taste)
- 1 T olive oil
- Cook the chicken breast for 3-4 minutes/side.
- Remove the chicken, and while it’s resting, dice up all your veggies. Note: I included about half of the kale stems and discarded the rest.
- Heat oil in a pan over medium heat, add onion, and cook for 2-3 minutes.
- Add the rest of the veggies, the tomato sauce, and the white wine to the pan with the onion, and turn up the heat until the sauce begins to boil.
- Immediately reduce the heat to low and cover the pan.
- Wait about 5 minutes then cut your chicken into small pieces (it’s OK if it’s not cooked all the way through).
- Add the chicken, salt, and pepper and simmer for 20 minutes.
- Scoop into a pasta bowl and serve.
177 calories, 5 g fat (1 saturated), 16 g carbs (4 g fiber), 15 g protein, 500 mg sodium