Greek Chicken Ragu

Diabetes Appropriate
Egg-free
Nut-free
High-Fiber
Low-Calorie
Low-Carbohydrate
Low-Fat
Low-Saturated Fat
Low-Sugar
Weight Management
Dish type
Dinner
Serves
6
Ready in
2 hours

Ingredients

  • 6 oz. fresh green beans, trimmed
  • 2 carrots, sliced
  • 1 medium zucchini, coarsely chopped
  • 3 cloves garlic, minced
  • 2 to 2 1/2 lbs. chicken pieces (breast, thigh, leg), skinned if desired
  • 2 tbsp. olive oil
  • 1 (28-oz.) can crushed tomatoes, undrained
  • 1 (14.5-oz.) can diced tomatoes, undrained
  • 2 tsp. Italian seasoning
  • 1 bay leaf
  • 1 medium onion, coarsely chopped
  • 1 medium celery stalk, coarsely chopped

Directions

Prep Time
20 minutes
Cook Time
1 hour 40 minutes
Ready in
2 hours
  1. Preheat oven to 350°F. In a 9x13-inch baking dish combine green beans, carrots, zucchini, onion, celery and garlic. Season with salt and pepper to taste; set aside.
  2. Heat oil in a large skillet over medium-high heat. Season chicken with salt and pepper to taste, then add to skillet. Cook 10 minutes or until browned, turning occasionally.
  3. Transfer chicken to baking dish, arranging on top of vegetable mixture. Pour tomatoes over chicken. Sprinkle with Italian seasoning, and add bay leaf.
  4. Cover and bake 1 hour 15 minutes, basting chicken with tomato mixture occasionally. Uncover. Bake 15 minutes more or until an instant-read thermometer inserted in chicken reaches 165°F and vegetables are tender. Remove and discard bay leaf. Transfer chicken and vegetable mixture to a serving platter. Let stand 10 minutes before serving.

Nutritional Information

Serving Size
1
Per Serving
Calories 302, Calories Fat 60, Total Fat 6g, Saturated Fat 1g, Cholesterol 96mg, Sodium 488mg, Carbohydrate 19g, Protein 39g
Serving Size1
Calories302
Calories Fat60
Calories (fat) extra20
Total Fat6g
Total Fat (extra)11
Saturated Fat1g
Saturated Fat (extra)8
Cholesterol96mg
Cholesterol (extra)32
Sodium488mg
Sodium (extra)20
Potassium821mg
Carbohydrate19g
Carbohydrate (extra)6
Fiber4g
Fiber (extra)19
Sugars9g
Protein39g
Omega30g
Vitamin A4757IU
Vitamin A (extra)95
Vitamin C39mg
Vitamin C (extra)65
Iron3mg
Iron (extra)20