Ingredients
6chicken thighs,skin and fat removed
olive oil spray
1red bell pepper,chopped
1cupmushrooms,chopped
½onion,chopped
2clovesgarlic,finely chopped
28ozcrushed tomatoes,(1 can)
¼cupfat-free chicken broth,more if needed
1tspdried oregano leaves
¼cupfresh basil leaves,chopped
salt and freshly ground black pepper,to taste
6cupshigh fiber,(12 oz), cooked, or whole wheat pasta
Preparation
Season chicken with salt and pepper.
In a large heavy sauté pan, heat the pan over a medium-high flame and spray with cooking oil.
Add the chicken pieces to the pan and sauté just until brown, about 3 to 4 minutes per side.
Add the peppers, onion, and garlic to the pan and sauté over medium heat for about 3 to 4 minutes until the onion is tender then add mushrooms and cook another 2 to 3 minutes.
Season with salt and pepper.
Add the tomatoes, broth, and oregano.
Cover the pan and bring the sauce to a simmer.
Continue simmering over low heat for about 25 minutes until the chicken is just cooked through.
Add the chopped basil 5 minutes before sauce is done.
Serve over whole wheat or high fiber pasta. Enjoy!
