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Chicken a la provencale
What you need
- 45 ml olive oil
- seasoning
- 4 chicken thighs
- 4 chicken legs
- 2 onions, peeled, halved and cut into wedges
- 2 cloves garlic, peeled and crushed
- 600 ml passata
- 150 ml dry white wine
- 1 red pepper, halved lengthways, cored and de-seeded
- 1 green pepper, halved lengthways, cored and de-seeded
- 4 plum tomatoes
- 12 pitted black olives
Method
Liberally season the chicken thighs and legs. Heat the olive oil in a large frying pan. Add chicken. Saute on both sides for 8-10 min until golden brown. Remove with a slotted spoon. Set aside.
Add the onions and garlic. Saute for 3-5 min until softened slightly. Add the passata and wine. Bring to the boil. Return chicken to the pan. Cover and simmer gently for 45 min
Meanwhile, preheat grill to medium. Place pepper halves on a grill pan, skin side uppermost. Grill for 8-10 min until blistered and blackened. Remove pepper halves from the grill pan. Place in a clean polythene bag0 leave to cool.
Cut a slit in the base of each tomato. Place in a heatproof bowl. Pour over enough boiling water to cover. Leave for 1 min until skins begin to peel off.
Drain the tomatoes thoroughly. Remove and discard skins. Cut into quarters. Remove and discard seeds. Cut tomato flesh into strips. Remove skins from peppers and cut flesh into strips.
Remove lid from pan. Add the tomato and pepper strips wit the olives. Simmer for 8-10 min uncovered until piping hot.
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Preparation 25 minutes Cook 1 hour, 4 minutes Total 1 hour, 29 minutes -
Energy 732 kcal/serving Fat 6.47 g/serving Carbohydrates 84.90 g/serving Glycaemic Index 4 Glycaemic Load 1.02 
Serving suggestion
Garnish with shredded fresh basil. Serve with plain boiled or new potatoes.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 3064 | 421 | 10475 | 8350 |
| Energy (kcal) | 732 | 100 | 2500 | 2000 |
| Protein (g) | 50.4 | 6.94 | ||
| Carbohydrate (g) | 22.0 | 3.03 | 345 | 275 |
| Fat (g) | 47.0 | 6.47 | 95 | 70 |
| Fat (saturated) (g) | 11.5 | 1.58 | ||
| Fibre (g) | 5.29 | 0.73 | ||
| Sodium (mg) | 353 | 48.7 | ||
| Salt (equivalent) (g) | 0.88 | 0.12 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 424 | 58.5 | 800 |
| Vitamin B-12 (µg) | 0.82 | 0.11 | 1 |
| Vitamin B-6 (mg) | 1.17 | 0.16 | 2 |
| Vitamin C (mg) | 116 | 16.1 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 3.21 | 0.44 | 10 |
| Zinc (mg) | 5.05 | 0.70 | 15 |
| Calcium (mg) | 108 | 14.9 | 800 |
| Folate (mcg) | 78.9 | 10.9 | 200 |
| Iron (mg) | 5.13 | 0.71 | 14 |
| Magnesium (mg) | 103 | 14.3 | 300 |
| Niacin (mg) | 16.7 | 2.30 | 18 |
| Pantothenic acid (mg) | 3.61 | 0.50 | 6 |
| Riboflavin (mg) | 0.57 | 0.08 | 1.6 |
| Phosphorous (mg) | 483 | 66.6 | 800 |
| Thiamin (mg) | 0.39 | 0.05 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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