Chicken Mediterranean
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Add 1 Tbsp (15 mL) of oil to skillet over medium high heat. Add chicken legs and brown on both sides. Remove chicken and put on plate.
Add the rest of the oil and on medium heat cook onions and garlic until fragrant and starting to brown. Add vegetables and spices, including salt and pepper and sauté for a couple of minutes. Add chicken legs to pan and chicken broth. Cover and cook on medium low heat until chicken is cooked through and the internal temperature reaches 165°F (74°C).
Serve chicken and vegetables with cooked short or long grain brown rice.
Helpful Tip
If you need a gluten free version, make sure your chicken broth is gluten free.
Nutrition Info
| Per 490 g serving | Amount |
|---|---|
| Calories | 450 |
| Protein | 54 g |
| Fat | 21 g |
| Saturated Fat | 5 g |
| Carbohydrate | 11 g |
| Fibre | 4 g |
| Sugar | 5 g |
| Cholesterol | 215 mg |
| Sodium | 400 mg |
| Per 490 g serving | % Daily Value |
|---|---|
| Potassium | 32 |
| Calcium | 6 |
| Iron | 20 |
| Vitamin A | 10 |
| Vitamin C | 45 |
| Vitamin B6 | 64 |
| Vitamin B12 | 50 |
| Folate | 18 |
| Zinc | 65 |
