Sunday, July 26, 2015

Roasted Red Pepper, Red Onion and Olive Chicken Thighs

I had my eyes on the thighs the other day. And by that, I mean my own at the gym. Due to a foot injury this month I haven't been able to do as much cardio so I've been hitting the weights a lot lately. Leg day has been in circulation within my program a bit and I'm noticing some nice strength gains. That being said, I need to incorporate some more protein in my day and definitely had to  meal prep this week.

There's only so many baked chicken breasts a girl can handle, so I tried something new. I'm not a huge olive fan, but as an accent in a meal, I can take it. The sweetness of the red onion and roasted red peppers make up for their invasion. I whipped this up to make for my lunches, along with some salad for about 4 days this week. 

You can always omit the flour/eggs coating and substitute vegan butter/cheese if you wanted to go gluten and dairy free.


4 organic skinless boneless chicken thighs
1 large egg
1/4 cup flour
1/2 teaspoon salt
2 tbs olive 
4 tablespoons butter
1 onion, diced
1 12-ounce jar of roasted red peppers, sliced into strips
1 small can of sliced olives 
4-5 cloves of garlic chopped
2 tbs of grated Parmesan cheese (optional)


The How-To

  1. In a skillet, heat the butter.  Add the onions and sauté until translucent.  Add the roasted red peppers and olives, and simmer for about 5 minutes more. Add the chopped garlic, right before you're done so as to not to overcook it. Transfer the veggies to a bowl and set aside.
  2. In a bowl, mix flour and salt.  In another bowl, prepare the egg wash. Coat chicken with flour mixture, then dip in the egg wash.
  3. In a nonstick skillet, heat the other 2 tbs of butter over medium-high heat.  Add chicken, and cook until golden brown.  Reduce heat to medium, turn chicken, top with Parmesan cheese and cook about 10 minutes longer. 
  4. Top with roasted red pepper, onion, garlic and olive mixture.
  5. Serve with rice or quinoa or another side of your choosing

No comments:

Post a Comment