Bright Line Eats

Mom says “Serve this flavorful one-skillet dish over zucchini noodles, along with a salad for a complete BLE dinner. This can also be made with boneless, skinless chicken thighs but less cooking time will be needed.”

This recipe makes 4 servings and 1 serving will equal your full protein, full fat and 7 oz of veggies. Add 7oz of zucchini noodles and/or salad and you have a complete BLE weight loss portion dinner.

Start by seasoning 4 chicken thighs with salt and pepper, then placing them skin side down in a skillet with 2 tbsp of olive oil. Cook for 5 minutes on each side. These don’t have to be completely done, just brown, as they will later cook in the sauce. Remove from skillet and place on a plate to rest.

Add 1 small sliced onion to the pan that you just cooked the chicken in, and brown for 3-4 minutes until tender. Add 4 minced cloves of garlic and cook for 1 minute. Next add 5 finely chopped anchovies and 1/4 tsp of red pepper flakes and cook for 2 more minutes.

Stir in 2 tbsp tomato paste until dissolved, then add 28 oz of crushed tomatoes with garlic and onion. Scrape the bottom of the pan while stirring in the tomatoes.

Add in 2 oz of green onions and 1/2 oz of capers and stir. Return the chicken thighs to the pan and simmer for 20-25 minutes.

Prepare zucchini noodles and plate.

Add 1 chicken thigh and 1/4 of the sauce, garnish with fresh parsley. Recipe to follow.

chicken puttanesca

• 4 bone-in, skin-on chicken thighs (18-20 oz.)
• Salt and pepper, to taste
• 2 tbsp olive oil
• 1 small yellow onion, thinly sliced
• 4 cloves garlic, minced or 1 teaspoon garlic powder
• 5 anchovies, finely chopped
• 1/4 tsp red pepper flakes
• 2 tbsp tomato paste
• 28 oz crushed tomatoes, with garlic and onion
• 2 oz green olives
• 1/2 oz capers
• Chopped fresh parsley

Season the chicken thighs all over with salt and pepper.

Heat the oil in a deep-sided large skillet over medium high heat.

Add the chicken thighs, skin side down, to the heated oil and cook for about 5 minutes. Flip and cook for 5 minutes more until just browned.

Remove chicken thighs from the skillet and transfer to a plate.

Add the sliced onions to the skillet and cook for 3-4 minutes, until onions are browned and soft.

Stir in the garlic and cook for a minute.

Add anchovies and pepper flakes; continue to cook for 2 more minutes.

Stir in the tomato paste until dissolved.

Stir in the crushed tomatoes, scraping any browned bits from the bottom of the skillet.

Stir in the olives and capers.

Return the chicken thighs back to the skillet.

Continue to simmer for 20-25 minutes, or until chicken is cooked through.

Garnish with parsley.

4 servings

1 serving = full protein, full fat and 7oz veggies

Enjoy!