I decided to go Mexican style with this recipe. Chicken thighs smothered in a peanut-based sauce. YUM!!! It had a lot of flavor and punch from the ancho chili and using thighs over boneless, skinless chicken breasts. However, it lacked the vitamins we needed make this a more well-rounded meal.
Here is the original recipe from Better Homes and Gardens: Chicken in Peanut Sauce
Here are the original stats:
- 389 Calories
- 30g Fat
- 80mg Cholesterol
- 449mg Sodium
- 238mg Potassium
- 11g Carbohydrates
- 7% Vitamin C
- 4% Vitamin A
- 1% Calcium
- 3% Iron
I made a few changes to the recipe to up the nutrition:
- 1 can of pumpkin puree to increase the vitamin A and replace the tomatoes
- 3 red bell peppers to increase the vitamin C and replace the tomatoes
- 1 cup of brown lentils to add protein and fiber without killing the calories
- Increased the chicken broth to 3 cups to cook the lentils and add to the sauce
Here are the final stats:
- 233 Calories
- 11g Fat
- 56mg Cholesterol
- 181mg Sodium
- 309mg Potassium
- 17g Carbohydrates
- 21g Protein
- 52% Vitamin A
- 45% Vitamin C
- 2% Calcium
- 14% Iron
Here is the updated recipe:
- Large dried ancho chile pepper, stemmed and seeded*
- 1.5 lbs boneless, skinless chicken thighs
- 1/4 cup vegetable oil
- 1/2 cup chopped onion (1 medium)
- 3 cloves garlic, minced
- 1 15oz can pure pumpkin puree
- 3 red bell peppers, chopped
- 3 cups chicken broth
- 1/2 cup dry roasted peanuts
- 1 teaspoon ground cinnamon
- 1/4 cup fresh cilantro
- In a small bowl pour enough hot water over chile pepper to cover. Let stand for 15 minutes.
- If desired, skin chicken thighs and discard skin. Sprinkle chicken thighs lightly with salt and black pepper. In a large skillet cook chicken thighs in hot oil over medium to medium-high heat for 6 to 8 minutes or until golden brown, turning once. Remove thighs from skillet; set aside. Drain all but 2 tablespoons of the oil from skillet.
- Add the bell pepper to the pan and cook until soft. Remove from the pan.
- Bring 2 cups of chicken broth to a boil in a saucepan. Add the lentils and cook covered on low heat for 15 minutes. Set aside.
- Drain ancho chile pepper; pat dry with paper towels. Tear chile into small pieces. Add chile pepper pieces, onion, and garlic to reserved oil in skillet. Cook and stir over medium heat for about 5 minutes or until onion is tender.
- Transfer onion mixture to a food processor or blender. Cover and pulse with several on/off turns until a smooth paste forms. Add pumpkin, 1 cup broth, peanuts, half the sauted bell peppers and canela. Cover and pulse with several on/off turns until smooth. Return mixture to the skillet. Add chicken thighs. Bring to boiling; reduce heat. Simmer, uncovered, for 30 minutes, turning chicken once.
- Shred the cooked chicken and add the cooked lentils.
- Garnish with cilantro. If desired, serve with hot cooked rice.