Nondiscrimination Policy Update

Boston Medical Center Health System complies with applicable Federal civil rights laws and does not discriminate on the basis of age, race, color, national origin (including limited English proficiency and primary language), religion, culture, physical or mental disabilities, socioeconomic status, sex, sexual orientation and gender identity and/or expression. BMCHS provides free aids and services to people with disabilities and free language services to people whose primary language is not English.

To read our full Nondiscrimination Statement, click here.

Language

Boneless Chicken Thighs with Tomato and Herbs

Meat

Contributed by: BMCs Teaching Kitchen

Boneless Chicken Thighs with Tomato and Herbs

Use any combination of fresh herbs you'd like in this dish. This pairs well with rice, pasta or potatoes.

Serves:
4 servings
Total Time:
30 minutes
Prep Time:
10 minutes
Cook Time:
20 minutes

Ingredients


Chicken - 4 thighs (4 ounce each), skinless and deboned Pepper - ½ teaspoon ground pepper Oil - 2 Tablespoons avocado, sesame, canola oil, peanut, or light olive oil Garlic - 2-3 cloves, minced (about 1 Tablespoon minced garlic) Tomatoes - 1 (15-ounce) can low-sodium, diced tomatoes Salt - ¼ teaspoon salt or ½ teaspoon Mrs. Dash salt-free seasoning Herbs - 2 Tablespoons mixed fresh herbs, chopped (such as basil, savory, thyme or rosemary)

Instructions

Step 1
Sprinkle both sides of chicken with pepper. In a large nonstick skillet, heat oil and brown chicken on each side (about 3 minutes per side). Add garlic and sauté for 1 minute. Add tomatoes, salt and fresh herbs.
Step 2
Simmer for 10 minutes until chicken is cooked through.

Notes

Nutrition Information

Serving Size:
2 lean meats serving
Calories:
173 Calories
Fat:
1g
Saturated Fat:
1g
Carbohydrates:
Net Carb: 6g
Dietary Fiber:
10g
Protein:
15g
Sodium:
365