Eat Your Protein and Enjoy It, Too! Healthy and Flavorful Chicken

Healthy Recipe, Flavorful Chicken Provencal

What comes to mind when you think of the word “diet?” For many the first word is “deprivation.” The truth is any diet that leaves you feeling starving isn’t going to be one you can stick with. Often, in eating LESS, we end up bingeing and eating MORE in the end game. This leads to the dreaded yo-yo dieting cycle.

Eating healthy should be a sustainable commitment you can incorporate long-term into your life! We need to eat a balanced diet of whole foods to fuel our bodies and have energy to work out, enjoy our days, and avoid the dreaded “hanger.”

For many trying to get enough protein for their fitness goals, chicken is a staple! A plate of plain chicken and rice with some vegetables can be a simple, delicious meal to help you meet your goals. But, eating healthy doesn’t have to be boring. There are so many different ways to jazz up chicken and this recipe is no exception.

Getting adequate protein mostly from whole food sources can help the body:

  • build muscle

  • aid recovery post workout or after an injury

  • it’s filling! as an essential macronutrient, the other two being carbs and fats, protein can round out your plate to create a more satiating meal.

This is the type of simple, healthy, satisfying meal that gives Mediterranean cooking its reputation as the perfect blend of flavor and nutrition. With white wine, tomatoes, olives, and herbs, this chicken dish has the soul of southern France in every bite. From Eat This, Not That.
 
Ingredients
1 Tbsp olive oil
8 boneless, skinless chicken thighs (about 1 1⁄2 lb total)
Salt and black pepper to taste
1 small yellow onion, minced
3 cloves garlic, minced
3 Roma tomatoes, diced
1 cup dry white wine
1 cup chicken stock
1 tsp herbes de Provence (you could sub Italian seasoning or other herbs you have on hand)
1⁄4 cup pitted Kalamata olives, roughly chopped
Fresh basil for garnish (optional)
 
Instructions

  1. Heat the olive oil in a large sauté pan over medium-high heat.

  2. Season the chicken all over with salt and black pepper.

  3. Add the chicken to the pan and cook, turning once, for about 6 minutes total, until seared and nicely browned. (Work in two batches if need be, so as not to overcrowd the pan.)

  4. Remove the chicken to a plate and reserve.

  5. To the same pan, add the onions, garlic, and tomatoes and cook for about 5 minutes, until the onions and tomatoes are very soft.

  6. Add the wine, broth, and herbes de Provence and bring the mixture to a simmer.

  7. Return the chicken to the pan and simmer uncovered, turning the chicken halfway through, for about 20 minutes, until the meat is very tender.

  8. Stir in the olives, garnish with basil if you like, and serve.

Nutrition
340 calories, 15g fat, 2.5g sat fat, 680mg sodium; serves 4 

Are you ready to ditch the crash diets and learn sustainable eating habits to help you reach your goals? Join our Rock Your Jeans program at our Ivy Location beginning Monday August 17th! This 8 Week Transformation program includes nutrition and fitness from our expert personal trainers. Email info@successstudiopt.com to join today!

Rachel MusserComment