Tomato Garlic Chicken

I was looking for inspiration in the marinade section of the grocery store when minced garlic and parsley jumped out at me. I grabbed some tomato paste and chicken thighs for a rustic inspired dinner. The spirit of an Italian ragu comes through without the need to slow cook a Sunday sauce. Plus, it’s loaded with veggies.

Ingredients:

• 4-6 chicken thighs (bone-in, boneless, with our without skin)
• 4 tablespoons olive oil; divided in half (or blend with unsalted butter for the cooking step)
• 2 tablespoons minced garlic with parsley (jar or homemade), or garlic powder
• Italian herb blend, enough to season chicken; 1-2 tablespoons
• Sprinkle of salt
• Fresh ground pepper
• 1 cup small diced onion
• 1 cup small diced green bell pepper
• 3 tablespoons tomato paste
• 2 cups unsalted or homemade chicken/vegetable stock

Optional Toppings:

• Chopped fresh parsley
• Shaved or grated parmesan cheese

Directions

1. On a parchment lined sheet pan, fork the chicken on both sides. Brush with olive oil and season with the parsley minced garlic, Italian herb blend, a light sprinkle of salt and lots of fresh ground black pepper on both sides. Cover and let marinate for at least 45 minutes or up to overnight.
2. In a dutch over or high walled pan, heat the remaining olive oil over medium heat. Brown both sides of the chicken, approximately three minutes each side ensuring the garlic doesn’t burn. Remove and set aside.
3. Add more oil if needed or if the chicken didn’t release enough fat. Add in the onion and bell pepper and saute for about five minutes until the onions become translucent and the peppers begin to soften.
4. Add in the tomato paste and stir to cook the paste for about two minutes until it becomes fragrant and changes color.
5. Stir in the stock and add the chicken back into the sauce. Cover and bring to a simmer for 12-15 minutes removing the lid above half way to allow the sauce to thicken. Cook until the chicken is at an internal temp of 165F.
6. Remove and serve, using the extra sauce to garnish. Sprinkle with parmesan cheese or fresh parsley.

Options:

• Traditional pasta is perfect here, either as a salad or simply on its own. A penne or fusilli is just the right shape to help grab onto the sauce.

Salt Swaps:

• Making your own Italian herb marinade verses store bought drastically reduces the amount of sodium.
• Tomato paste verses sauce or puree also uses very little salt. I like the paste sold in tubes for just this type of recipe.
• Homemade or unsalted chicken stock provides the greatest sodium flexibility.

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