A Decrease font size. A Reset font size. A Increase font size.

SUBSCRIBE
Food Swaps

FOOD SWAPS

Shopping List

RECIPE COLLECTIONS

GI Index

GI INDEX

Diabetes Risk Calculator

DIABETES RISK

 

Home / Recipes / One Pan Spanish Chicken

One Pan Spanish Chicken

Dinner

Low Gi Recipe Logo

SERVES:
4
DIFFICULTY:
Easy
PREP TIME:
15 minutes
COOK TIME:
45 minutes
PRINT RECIPE PIN SAVE ADD TO YOUR COLLECTION

Ingredients

  • 500 g chicken thighs fillets, skin removed
  • 400 g diced tomatoes 1 can no added salt
  • 2 tbsp tomato paste, no added salt
  • 1 red (Spanish) onion large, chopped into small pieces
  • 2 clove garlic finely chopped or crushed
  • 1 red capsicum (pepper) large, chopped into small pieces
  • 1 zucchini medium, chopped into small pieces
  • 1 cup frozen peas
  • ½ cup olives Spanish olives, pitted and halved
  • ½ lemon fresh, squeezed
  • ⅓ cup red wine
  • 2 tsp smokey paprika
  • 2 tsp dried oregano
  • 1 tbsp extra virgin olive oil
  • ½ cup fresh coriander (cilantro) washed and chopped
  • sea salt and ground black pepper

Method

  • Preheat oven to 200C.
  • In a non-stick baking tray or dish, add tinned tomatoes, tomato paste, onion, garlic, red capsicum, zucchini, peas and olives.  Mix together to combine.
  • Add lemon, red wine, smoked paprika, oregano, sea salt and pepper. Mix through.
  • Add chicken thighs on top and spoon over sauce to coat.
  • Drizzle with extra virgin olive oil.
  • Bake for 40-45 minutes or until chicken and vegetables are cooked.
  • Garnish with coriander leaves.

Notes

Recipe courtesy of Rebecca McPhee, Accredited Practising Dietitian (APD).

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

Calories: 325kcal | Carbohydrates: 16.8g | Protein: 29.8g | Fat: 13.6g | Saturated Fat: 3.1g | Fiber: 8.9g | Sugar: 13g
Swap It
Swap It

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

Try our Low GI Swap it tool
Translate »