This Spanish-inspired dish uses savory olives for belly-fat fighting flavor. From the Flat Belly Diet Family Cookbook.Chicken thighs impart more flavor than breast meat, making them ideal for this cozy dish. Though we like combining two different types of olives, by all means use just one if you have a strong preference for one over the other.
TIME: 50 minutes
SERVINGS: 4
3 tsp olive oil
3/4 lb boneless, skinless chicken thighs
1 onion, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
4 garlic cloves, minced
1 tsp dried oregano
3/4 c long-grain white rice
1/4 tsp saffron threads, lightly crushed
1 3/4 c fat-free reduced sodium chicken broth
1 can (8 oz) no-salt added tomato sauce
20 pitted Manzanilla olives (MUFA)
20 pitted large black olives (MUFA)
1. Preheat the oven to 400°F.
2. Trim the chicken thighs of all visible fat and cut into 1/2" chunks.
3. Heat 2 teaspoons of the oil in a large ovenproof nonstick skillet over medium-high heat. Add the chicken and cook, stirring occasionally, for 4 minutes, or until lightly browned. Transfer the chicken to a plate.
4. Add the remaining 1 teaspoon oil to the skillet. Stir in the onion, bell peppers, garlic, and oregano. Cook, stirring occasionally, for 3 to 4 minutes, or until the vegetables soften. Stir in the rice and saffron and cook, stirring, for 1 minute. Return the chicken and any accumulated juices from the plate to the skillet. Add the broth, tomato sauce, and olives. Bring to a boil, cover, and transfer to the oven.
5. Bake for 23 to 25 minutes, or until the liquid is absorbed and the rice is tender. Remove from the oven and let rest for 5 minutes. Stir well before serving.
Nutrition Info Per Serving (1 1/2 c each): 364 cal, 22 g pro, 41 g carbs, 12 g fat, 2 g sat fat, 70 mg chol, 730 mg sodium, 4 g fiber
Make It a Flat Belly Diet Meal: Serve with 6 steamed asparagus spears (19). Total meal: 383 calories
http://bestoffood.blogspot.com/2011/03/belly-flattening-recipes.html
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