Description: Simmered chicken in the tomato sauce. It goes well with pasta, bread or even with rice. The herb flavour makes it so much more appetising.
Serves: 2
Cooking time: 25 minutes

Ingredients 

• Chicken thigh – chopped, 200g
• Onion – chopped, 1 piece or 150g
• Olives – 10 pieces
• Tomato tin – 200 mL
• Oregano – 1 tablespoon
• Salt – 2 dashes
• Ground black pepper –  2 dashes
• Extra virgin olive oil – 1 tablespoon

Method

1. Heat the olive oil in a medium saucepan, then add the garlic, onions, and chicken over medium heat for a few minutes, stirring regularly. 
2. Add the tomato tin content, salt, black pepper, and oregano to the pan and simmer for 15 minutes.
3. Add the olive and heat for a couple of minutes.

To serve: Sprinkle additional ground black pepper.

Nutritional values per serving 

Kcal	Protein	Fat	Carbs	Fibre	Sugars	Salt	Saturated Fat	Vitamin C	Vitamin B1
339.6	18.4g	23.3g	12.9g	3.6g	5.8g	12.9g	4.7g	19.1mg	0.7mg
17.0%	36.8%	33.3%	5.0%	12.2%	6.4%	0.8%	23.6%	47.8%	86.3%

Nutritional Tips

“Lycopene” is one of the carotenoids present and responsible for the red colour and it is a potent antioxidant. Some studies show that lycopene may decrease the risk of chronic diseases, such as some types of cancer and most notably prostate and cardiovascular diseases (Agarwal and Venketeshwer Rao. Canadian Medical Association Journal, 2000, 163(6), 739–744, Story et al, Annual Review of Food Science and Technology, 2010;1:189-210). So why not add tomatoes to your diet 🙂 ?

Tomato products all include lycopene, not just fresh tomatoes. For example, tomato ketchup, tomato juice, tomato purée/paste, tomato curries, stew, fried rice (particularly used for Japanese omurice), and tomato sauces (pizza, pasta, lasagna, risotto, salsa). However, the amount we use as ketchup is not large. Therefore, consuming different products would be ideal to achieve a balanced diet, as I always say.