210 calories per serving ? 9 grams of fat ? 23 grams of protien
Serves 8

Ingredients:

- 1 ea. Whole chicken, cut up and skin removed

- 1 Tbsp. Kosher Salt

- 2 tsp. Black pepper

- AP flour

- 3 Tbsp. Olive oil or peanut oil

- 2 cups Yellow Onion chopped

- 1 Tbsp. Extra Virgin Olive oil

- 2 Tbsp. Minced garlic

- 1 Tbsp Anchovy filets minced (optional)

- 1 tsp. Dried thyme

- 1 cup Pitted niçoise olives

- 1 qt. Chicken stock

- 1 ea. Bay leaf

-28 oz. Can roma tomatoes (preferably San Marzano)

Preparation:

- Season the chicken pieces with the salt and pepper

- Heat up a roasting pan with the olive oil

- Toss the chicken pieces with the flour and shake off excess

- Sear the chicken pieces on all sides to a nice brown color, set aside

- Pour out the oil and clean the pan

- Put the pan back on the stove on medium heat

- Pour in a Tbsp. extra virgin olive oil

- Add the onions and sweat them until they are translucent

- Add the garlic, minced anchovy filets, thyme, pitted niçoise olives, chicken stock and bay leaf

- Then add the chicken pieces back to the mix

- Cover the roasting pan and place in a 200° F oven for at least 5 hours

- Remove the chicken braise from the oven and serve

- Rice, couscous, brown rice or barley are a perfect accompaniment to this dish

- Heart Healthy Note: Slow-cooking vegetables, herbs and chicken stock creates more taste in recipes where the fat has been cut down. Also, by removing the skin from chicken, more than half of the saturated fat is also removed. The remaining fat is the healthier, unsaturated fat from olives and olive oil and omega 3.

Time Saving Note: This is a great dish to prepare in a crock pot. Follow directions 1-9 except use a sauté pan instead of a roasting pan. Then transfer the contents to your crock pot and cook for a minimum of 5 hours on low.

Making Recipes Heart Healthy from Colleen Gill, MS, RD, CSO
University of Colorado Hospital

Secrets to Success

• Change one ingredient at a time. If you don't like the result, you'll know what the problem is.

• Start slow. You can make further reductions in the amounts of fat, sugar or salt after your taste buds have made the adjustment. You may find it more acceptable to use a low-fat option before jumping to fat-free.

• Don't tell anyone you have changed the recipe until after they have tried it! Otherwise, they may imagine it tastes differently!

• Keep experimenting. Progress takes time.

Decreasing Fat Content in Recipes

• Cut the total fat called for in the recipe, by up to half.

• Replace the fat with an equal amount of another liquid like broth, water, wine or yogurt. When you are making a dessert, you can substitute applesauce, mashed bananas or pureed prunes for fat.

• Use vegetable proteins (e.g. tofu, beans) or leaner cuts of meats.

• Steam, broil, bake, sauté, or braise rather than frying, to avoid soaking up fat and adding 120 calories/tablespoon of oil.

• Use small amounts of olive oil to sauté, extend with broth, wine.

• Use cooking sprays and/or nonstick pans rather than frying in oil.


Replace the flavor with the type of vegetables and spices you choose, searing meats and cooking slowly with broth to add the 5th flavor, called umami, to trigger feelings of fullness.

Small changes in the type and amount of fat in your recipes can add up to BIG benefits to heart health.