& Tangy Sauce
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
Serves 4 to 6
1 tablespoon olive oil
1 teaspoon red pepper flakes
2 teaspoons fennel seeds
2 teaspoons dried rosemary
1 teaspoon dried sage
1/4 teaspoon black pepper
1/4 teaspoon salt
1 1/2 pounds skinless chicken thighs
1 medium onion, chopped
3 cloves of garlic, minced
1 cup dry white wine
1 blood orange, peeled, diced (or navel orange)
1 (28-ounce) can diced tomatoes
2 tablespoons finely chopped fresh parsley
2 tablespoons freshly grated Parmesan cheese
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.
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.
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.
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.
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.
Recipe courtesy of Personal Chef Michele Thompson, MS