Of which 6.6 g sugars and 1.6 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin C (tomato) · Lean protein (poultry) · Vitamin B6 (poultry)
Allergens none
Braised chicken with zucchini and tomato
Tender chicken in a fresh tomato sauce, made in just one pot.
Ingredients
- 400 g (14 oz) chicken breast, diced
- 2 medium zucchini, sliced into rounds (400 g / 14 oz)
- 4 ripe tomatoes, chopped (500 g / 1 lb) — or 1 can peeled tomatoes
- 1 medium onion, chopped (150 g / 5½ oz)
- 2 cloves garlic, minced (6 g)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- 1 tsp oregano or basil (1 g)
- salt and black pepper, to taste
Method
- Heat the olive oil in a wide pot and sauté the onion and garlic over medium heat until translucent.
- Add the diced chicken and sear it on all sides until lightly golden.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Thermomix® & Co.”. The English edition is coming soon.
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