Chicken Mediterranean

This flavourful chicken dish is a wonderful main dish for a hearty late summer meal.
Serves: 4
Prep Time: 15 min
Cook Time: 25 min

Ingredients

2 tbsp olive oil
4 chicken legs, back removed
1 onion(s), small, chopped
2 cloves garlic, minced
1 zucchini, medium, chopped
1/2 eggplant, small, chopped
3 plum tomatoes, chopped
1 tsp basil, dried
1/2 tsp oregano, dried
1/2 tsp marjoram, dried
1/4 tsp sea salt
1/2 tsp pepper
1/2 cup low-sodium chicken broth

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Add 1 Tbsp (15 mL) of oil to skillet over medium high heat. Add chicken legs and brown on both sides. Remove chicken and put on plate.

  2. Add the rest of the oil and on medium heat cook onions and garlic until fragrant and starting to brown. Add vegetables and spices, including salt and pepper and sauté for a couple of minutes. Add chicken legs to pan and chicken broth. Cover and cook on medium low heat until chicken is cooked through and the internal temperature reaches 165°F (74°C).

  3. Serve chicken and vegetables with cooked short or long grain brown rice.

Helpful Tip

If you need a gluten free version, make sure your chicken broth is gluten free.

Nutrition Info

Per 490 g serving Amount
Calories450
Protein54 g
Fat21 g
Saturated Fat5 g
Carbohydrate11 g
Fibre4 g
Sugar5 g
Cholesterol215 mg
Sodium400 mg
Per 490 g serving % Daily Value
Potassium32
Calcium6
Iron20
Vitamin A10
Vitamin C45
Vitamin B664
Vitamin B1250
Folate18
Zinc65