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Serves 4 TO 6
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2 teaspoons fennel seeds
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2 tablespoons freshly grated Parmesan cheese
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3 cloves OF garlic, minced
711 Umbrian Cooking Made Easy by Italian author AND cooking teacher Rita Boini is a rich collection OF heirloom recipes written TO give you everything you need TO know TO prepare traditional Umbrian recipes. Her Chicken "All'Arrabiata" is THE guide FOR this version OF braised chicken. She uses a whole chicken with skin, this recipe uses flavorful skinless chicken thighs. If you are counting calories AND fat, use skinless chicken breasts, instead. Serve with slices OF rustic bread brushed with extra virgin olive oil.
Chicken Braised IN Tomato Sauce
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1/4 teaspoon black pepper
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1 blood orange, peeled, diced (or navel orange)
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1 1/2 pounds skinless chicken thighs
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1 cup dry white wine
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1 teaspoon dried sage
6438 1. Heat oil IN a large wide saucepan over medium-high heat, swirling pan TO coat THE bottom with oil. Sprinkle IN herbs AND spices AND let cook FOR 30 TO 60 seconds or until
fragrant. Lay thighs IN pan, skinned side down, AND brown FOR 1 TO 2 minutes per side.
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1 medium onion, chopped
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2. Using tongs, transfer pieces OF chicken TO a plate AND add onion AND garlic TO saucepan. Cook, stirring often, until onion is softened but not browned, about 5 minutes. Add chicken back TO the
pan AND use tongs TO cover chicken with onions.
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2 tablespoons finely chopped fresh parsley
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5263 Ingredients:
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7867 Directions:
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3. Pour IN wine AND let cook until wine has evaporated. Before chicken sticks TO pan, add diced orange AND tomatoes, stirring TO coat chicken. Reduce heat TO medium-low AND cover.
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1 (28-ounce) can diced tomatoes
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2 teaspoons dried rosemary
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4. Cook FOR 25 TO 30 minutes. Adjust seasonings TO your taste AND remove from THE heat. Serve chicken thighs ladled with sauce. Garnish with parsley AND cheese.
4409 1 tablespoon olive oil
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Recipe courtesy OF Personal Chef Michele Thompson, MS
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7893 Nutritional Analysis (per serving, based on 6 servings per recipe): Calories 271 (33% from fat); Protein 30 grams; Carbohydrates 12 grams; Fiber 2 grams; Total Fat 10 grams (Saturated Fat 3
grams; Monounsaturated Fat 4.5 grams; Polyunsaturated Fat 2.5 grams); Cholesterol 86 milligrams; Sodium 330 milligrams.
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1/4 teaspoon salt
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1 teaspoon red pepper flakes
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