Thursday, August 12, 2010

'Chicken Thighs' with Tomatoes, Olives, and Capers

I have two recommendations for a vegan variation on 'chicken thighs'. Ideally, try Gardein's chicken filets (available near tofu and other vegan meats at the grocery store), since they are a thinner patty and a closer approximation to the 'thigh'. However, the grocery store was out of the filets when I did my shopping, so I bought the slightly thicker Gardein Tuscan chicken breast patties, and carefully sliced them in half crosswise (as seen in the photo below) to arrive at 8 'chicken thighs' from 4 'chicken breasts'. Use a very sharp knife, otherwise the soy protein will crumble apart as you slice through it!

Place the 8 'chicken' pieces on a plate and sprinkle with 1/4 tsp. black pepper (I omitted the salt in the original recipe).

Heat 1 teaspoon vegetable or canola oil in a large skillet over medium-high heat. Add the 'chicken' and cook for about 3 to 4 minutes on each side, until lightly browned. Remove from the pan.

Add 1 tablespoon minced garlic and saute for 30 seconds - you can make this recipe even faster by using bottled minced garlic, but I chopped up some fresh cloves.

Add 1 cup chopped parsley, 1/4 cup chopped and pitted kalamata olives, 2 teaspoons capers, and 1 (14-ounce) undrained can of diced toamtoes to the skillet; scrape the bottom to remove any brown bits that have accumulated. Return the 'chicken' to the pan, then reduce heat to medium and simmer for 5 minutes.

2 'chicken thigh' pieces plus about 1/4 cup of the tomato mixture makes a serving of 180 calories. Serve with some rice or potatoes on the side if you want to add a starch!

vegan chicken $7.98
kalamata olives $5.99
canned diced tomato $1.99

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The Vegan Pantry

  • Vegan yogurt - Whole Soy
  • Vegan milk - Silk
  • Vegan Feta - Sunergia
  • Vegan Cheese - Galaxy Foods
  • Vegan Eggs - Ener-G
  • Vegan Butter - Earth Balance