* Exported from MasterCook *
Greek Chicken Stew With Cauliflower and Olives
Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Fowl/Poultry LowerCarbs
Amount Measure Ingredient -- Preparation Method
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2 tablespoons extra virgin olive oil
1 large red onion -- chopped
2 garlic cloves -- (to 4) minced (to taste)
6 chicken legs -- (to 8) and/or thighs, skinned
2 tablespoons red wine vinegar
28 ounce canned chopped tomatoes -- with juice, pulsed in a food processor (1 can)
1/2 teaspoon cinnamon
Salt and freshly ground pepper
1/2 teaspoon dried thyme -- or 1 teaspoon fresh thyme leaves
1 small cauliflower -- or 1/2 large cauliflower, cored, broken into florets, and sliced about 1/2 inch thick
12 kalamata olives -- (about 45 grams), rinsed, pitted and cut in half (optional)
1 tablespoon chopped flat-leaf parsley -- to 2 tablespoons
1 tablespoon feta cheese -- to 2 tablespoons, crumbled (optional)
1. Heat 1 tablespoon of the oil over medium-high heat in a large, deep,
heavy lidded skillet or casserole and brown the chicken, in batches if
necessary, about 5 minutes on each side. Remove the pieces to a plate or
bowl as they're browned. Pour off the fat from the pan. Add the vinegar to
the pan and scrape up all the bits from the bottom of the pan.
2. Add the remaining tablespoon of the olive oil to the pan, and turn the
heat down to medium. Add the onion and a generous pinch of salt and cook,
stirring often and scraping the bottom of the pan, until it begins to
soften, about 5 minutes. Turn the heat to low, cover and let the onion
cook for 10 minutes, stirring from time to time, until it is lightly
browned and very soft. Add the garlic and stir together for a minute or
two more, until the garlic is fragrant, then add the tomatoes and their
juice, the cinnamon, thyme, and salt and pepper to taste. Bring to a
simmer and simmer 10 minutes, stirring from time to time, until the
mixture is reduced slightly and fragrant.
3. Return the chicken pieces to the pot, along with any juices that have
accumulated in the bowl. If necessary, add enough water to barely cover
the chicken. Bring to a simmer, reduce the heat, cover and simmer 20
minutes. Add the cauliflower and kalamata olives and simmer for another 20
minutes, or until the cauliflower is tender and the chicken is just about
falling off the bone. Stir in the parsley, taste and adjust seasonings.
Serve with grains, with the feta sprinkled on top if desired.
Yield: 4 to 6 servings.
Advance preparation: The stew keeps for 3 or 4 days in the refrigerator
and freezes well. With leftovers, make a delicious rice casserole by
spreading cooked rice over the bottom of a baking dish and topping with
the chicken and sauce. Heat through for 20 minutes at 325 degrees.
Nutritional information per serving (4 servings, using 3 legs/3 thighs):
363 calories [52% fat] (with olives and feta, 395); 15 grams total fat
(with olives and feta, 395); 3 grams saturated fat (with olives and feta,
5 grams); 3 grams polyunsaturated fat; 8 grams monounsaturated fat (with
olives and feta, 19 grams); 115 milligrams cholesterol (with olives and
feta, 121 milligrams); 18 grams carbohydrates (with olives and feta, 19
grams); 4 grams dietary fiber; 165 milligrams sodium (does not include
salt to taste; with olives and feta, 426 milligrams); 35 grams protein
Cinnamon adds a subtle sweetness to this stew. If salt is an issue, omit
the olives; the stew will still be delicious.
AuthorNote: I wanted each of these stews to feature a nutritious vegetable
along with the chicken and aromatics. In this way they are truly one-dish,
nutrient-dense meals. Though I suggest serving them with rice, other
grains or pasta, if carbs are an issue, know that these stews are very
satisfying on their own.
I used skinless legs and boneless, skinless thighs for my chicken stews,
and I sought out free-range organic chickens. While chicken breasts are
lower in fat than the legs and thighs, they dry out when you stew them for
very long. You can increase or decrease the number of chicken pieces
according to your needs. If you've frozen a stew, it's best to thaw it
overnight in the refrigerator for the next night's dinner. If the stew
doesn't thaw completely, heat gently in a casserole or use your
microwave's defrost function.
Here's a great thing to do with leftovers: Shred the chicken and stir back
into the stew, then pile the mixture over grains and heat in the oven as a
casserole, or toss it with
Feb 13, 2012
Cuisine:
"Greek"
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Per Serving (excluding unknown items): 514 Calories; 33g Fat (57.6%
calories from fat); 39g Protein; 16g Carbohydrate; 1g Dietary Fiber; 168mg
Cholesterol; 675mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 2 1/2
Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0
