Use any combination of fresh herbs you'd like in this dish. This pairs well with [rice](https://www.bmc.org/recipes/rice-parboiled-rice), pasta or potatoes.



 

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

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 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