(makes 2 entrees, 4 servings each)

8 5-ounce (150 g) bone-in chicken thighs
1 tablespoon (15 ml) olive oil
1 cup (160 g) chopped onion
2 large cloves garlic, minced
1 medium red bell pepper, seeded and chopped
1/2 pound (240 g) fresh mushrooms, sliced
1 quart (960 ml) Home-Style Tomato Sauce (see recipe reference)
2 teaspoons (10 ml) crushed dried oregano
1 teaspoon (5 ml) crushed dried basil
1 cup (240 ml) dry white wine or water
1/4 cup (15 g) chopped flat-leaf parsley
4 black ripe olives, sliced

1. Remove and discard chicken skin and any visible fat. Rinse chicken pieces and pat dry with paper towels.
2. Heat the oil in a large nonstick skillet. Add chicken pieces and brown on both sides, about 7 to 8 minutes total. Transfer chicken pieces to two 8-inch square foil pans, 4 chicken pieces per pan. Set aside.
3. Add onion, garlic, bell pepper, and mushrooms to the skillet and sauté over low heat, stirring occasionally, until onion is limp and liquid has been absorbed, about 10 minutes.
4. Stir in reserved tomato sauce, oregano, basil, wine, and parsley. Cook, stirring occasionally, until sauce flavors blend, about 15 minutes. Remove from stove and cool for about 15 minutes.
5. Spoon sauce equally over the reserved chicken pieces and top each with half of the olive slices. Cover and seal with aluminum foil. Label and date. Freeze until firm.
6. When ready to bake, preheat oven to 375°F (190°C), Gas Mark 5. Bake the dish, covered, until sauce is bubbling and chicken is no longer pink at the bone, about 1 hour.

Per serving: 184 calories (26% calories from fat), 19 g protein, 5 g total fat (1.1 g saturated fat), 13 g carbohydrates, 3 g dietary fiber, 67 mg cholesterol, 216 mg sodium
Diabetic exchanges: 2 1/2 lean protein, 1 carbohydrate (3 vegetable)

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