Weight Loss Surgery Cookbook

Chapter 9: Umm... Tastes Like Chicken: Poultry Dishes 153

Chicken with Peppers and Olives

Green olives and capers complement chicken in this recipe to make poultry king.

Healthy and tasty only begin to describe this amazing combination of flavors. Capers,

which are unripened flower buds, have a distinctive flavor and texture, so don’t leave

them out of this recipe. They come packed in a brine that contains salt, and you can

rinse them if you like, but it won’t change the sodium content very much.

Stage: Regular food

Preparation time: 10 minutes

Cooking time: 30 minutes

Yield: 6 servings (^3 ⁄ 4 cup each)

2 tablespoons olive oil, divided

11 ⁄ 2 pounds boneless, skinless chicken breast,

cut into six 4-ounce pieces

2 cloves garlic, crushed

1 large red onion, sliced

3 medium bell peppers (red, green, and

yellow), cut into strips

(^1) ⁄ 2 cup pitted green olives
2 tablespoons capers
One 8-ounce can no-salt-added tomato sauce
1 cup low-sodium chicken broth
2 teaspoons chopped fresh marjoram
(^1) ⁄ 2 teaspoon black pepper
1 Heat 1 tablespoon of oil in a large sauté pan over medium-high heat. Brown the chicken
pieces on all sides. Remove the chicken from the pan and set aside.
2 Add the remaining 1 tablespoon of oil to the pan and sauté the garlic and onion until
softened, about 2 minutes. Stir in the bell peppers, olives, capers, and tomato sauce.
3 Return the chicken to the sauté pan and add the broth, marjoram, and pepper. Cover
and simmer for 20 minutes, or until the chicken reaches 165 degrees internally.
Vary It! You can substitute fresh oregano for marjoram if you prefer.
Per serving: Calories 240 (From Fat 80); Fat 9g (Saturated 2g); Cholesterol 65mg; Sodium 400mg; Carbohydrate
11g (Dietary Fiber 3g); Protein 29g; Sugar 5g.