Posted on | December 7, 2007 | No Comments
I think I’ve made almost everything I can make mixing chicken, tomatoes, and beans, but I was feeling fed up with existing recipes, so I made up this one. This goes in the oven rather than staying in the skillet. We all loved it, and the chicken stayed very juicy.
This is a delicious gfcf, gluten free, family-friendly recipe! It is also a wheat free, dairy free, egg free, tree nut free, peanut free, fish free, shellfish free, top 8 allergen free, corn free, South Beach phase 1 safe recipe.
* 1 medium onion, diced
* 4-6 cloves garlic, minced/pressed (I loooove garlic)
* 1 bell pepper, chopped (yellow was on sale here, and looked pretty)
* 1 TBS olive oil
* 1 tsp dried basil
* 1 tsp dried oregano
* 1 tsp dried parsley
* 1/2 tsp dried rosemary
* splash white wine (can omit or use broth or water)
* splash balsamic vinegar
* 2 lbs boneless/skinless chicken (breasts or thighs – use breasts if cooking for South Beach Diet), cut into cubes
* 1 29oz can (or 2 14.5 oz cans) kidney beans
* 1 28 oz can diced tomatoes, drained
* 6+ kalamata olives, quartered
* 1 TBS capers
Preheat oven to 400. Make sure you have a casserole dish and a skillet clean.
Prep the veggies. Heat a skillet over medium heat with the olive oil, then add the veggies. Stir, then add the seasonings (cooking them will release the flavor). When they have softened, add the splash of white wine to deglaze the pan. Dump the veggies into the casserole pan.
Return the skillet to heat, and add the chicken. Stir it around for a bit so it gets slightly browned/cooked on the outside.
While the chicken is cooking, add everything else to the casserole pan. Mix together. Add the chicken. Mix again, then cover with foil.
Cook for 30 minutes, then check chicken for doneness. When chicken is cooked through, you’re all set. This can be served with roasted brussels sprouts (which can cook in the oven at the same time as the chicken!) and if you can make some rice, quinoa, or kasha on the stove while the chicken is cooking – it has a delicious sauce! This should also be easily adapted for the crock pot, I just haven’t done it.