Ingredients: |
Ingredients: • 2T Olive Oil
• 4 Chicken Thighs, Skin On
• 1 Medium Onion, Chopped
• ½ Medium Bell Pepper, Chopped
• 1/2t Crushed Red Pepper Flakes (optional, but adds zip)
• 1 Large Carrot, Finely Grated
• 2 Medium Cloves Garlic, Chopped
• 6oz Can of Tomato Paste
• 6 Anchovy Fillets or 2t Anchovy Paste
• 28oz Can of Tomato Puree
• 1t or 2t Dry Italian Seasoning, Crushed
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Directions: |
Directions:Method:
• In a large pot over medium-high heat, brown the chicken in olive oil. Set aside the chicken and reduce heat to medium-low.
• Add the onions, bell pepper, red pepper flakes and carrot to the pot. Cook slowly until the onions are translucent. If the fire gets too hot, add a ¼ cup of wine (red or white).
• Add the garlic and cook for only a minute or two and then add the tomato paste.
• Incorporate the tomato paste into the veggies and keep stirring for 3 or 4 minutes. The mixture will tend to stick to the pan and burn, so keep stirring.
• Stir in the anchovies until they disappear then add the tomato puree.
• Stir in the Italian seasoning.
• Return the browned chicken to the pot.
• Cook covered for 1½ to 2 hours on the lowest setting that still maintains a very slow boil. Stir frequently.
• Check the Italian seasoning level after ½ hour and add more as needed.
Notes:
• Use the mise en place (everything in its place) method borrowed from the French: Have everything chopped and ready to go before you start.
• There is no salt used in this heart-healthy recipe. The tomato puree and paste have only small amounts of sodium. You may add salt to taste after it is cooked or just let each person do the seasoning.
• You can make this recipe chunky or smooth, depending on your preference. For chunky, rough chop the veggies and add a small can of diced or crushed tomatoes (preferably no salt added). For smoothest, chop the onions, peppers and garlic in a small food processor.
• Ladle off excess fat during the cooking process.
• You may remove the chicken skin after the sauce is completely cooked.
• You may use Italian sausage, meatballs or ground meat instead of, or in addition to, chicken. It is important to use at least one meat variety.
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