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Healthy Braised Chicken Thighs with Tomatoes, Garlic and Capers

Healthy Braised Chicken Thighs with Tomatoes, Garlic and Capers

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 4
Author My Little Larder

Ingredients

  • 8 free-range chicken thighs skin and bone removed
  • 1/2 cup all-purpose flour for dredging
  • sea salt and freshly cracked black pepper
  • 2 Tbsp olive oil
  • 1 large onion finely chopped
  • 6 garlic cloves finely chopped
  • 3/4 cup dry white wine
  • 1 x 400g 14oz can chopped tomatoes
  • 3/4 cup chicken stock
  • 1/2 cup water
  • 3 Tbsp drained capers
  • 3 Tbsp fresh oregano or 1 1/2 tsp dried oregano

Instructions

  1. Season the flour then dredge the chicken pieces in the seasoned flour to coat.
  2. In a large fry pan heat the oil over medium-high heat. Add the chicken thighs to the pan and sauté until just brown, approximately 5 minutes each side. If your pan is big enough you can do this in one batch, otherwise work in two batches. Transfer the chicken to a plate and set aside.
  3. Add the onion and garlic to the same pan and sauté over medium heat until onion is soft, approximately 5 minutes. Be careful not to brown the garlic as this will make it bitter.
  4. Deglaze the pan by adding the wine and cooking for approximately 2 minutes. Add the tomatoes and their juice, stock, water, capers and oregano. Mix, then return the chicken thighs back to the pan and cover with the sauce. Bring to a simmer on a medium-low heat and cook for 20 minutes, or until the thighs are cooked through.
  5. Serve with seasonal greens and crispy roast potatoes or rice.

Recipe Notes

You can substitute the chicken thighs with chicken breasts if you want an even healthier alternative. You can also use chicken thighs with the bone and skin on, just allow an extra 10-20 minutes to cook.