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Elizabeth
Chicken all’Arrabbiata
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Chicken thighs simmered in a spicy tomato-garlic sauce with chili and herbs, finished with olive oil and fresh parsley.
Ingredients
12 oz chicken thighs, bone-in
1 Tbsp butter (for searing)
1 cup crushed tomatoes (no sugar added)
2 cloves garlic, minced
½–1 red chili or ½ tsp red pepper flakes (adjust to heat preference)
1 Tbsp tomato paste
¼ cup chicken bone broth
½ tsp dried oregano
¼ tsp black pepper
Salt, to taste
1 Tbsp olive oil (for finishing)
1 Tbsp fresh parsley, chopped (optional)
Macronutrients
Protein: 42g
Fat: 50g
Carbs: 12g
Preparation
Sear the chicken: Heat butter in a skillet over medium-high heat. Season chicken thighs with salt and pepper, then sear for 4–5 minutes per side until golden. Remove and set aside.
Make the arrabbiata sauce: Lower heat to medium. In the same skillet, add garlic and chili (or red pepper flakes). Sauté for 30 seconds until fragrant. Stir in tomato paste and cook for 1 minute more. Add crushed tomatoes, bone broth, oregano, and black pepper.
Simmer: Return chicken to the skillet. Cover and simmer on low for 15–20 minutes, until chicken is cooked through and the sauce thickens slightly.
Finish and serve: Drizzle with olive oil and sprinkle with fresh parsley. Serve hot as-is, or over sautéed zucchini noodles or cauliflower mash for a heartier meal.
Men use 135 lb.
Women use 95 lb.
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Launched this week, MetFix Spark is our latest tool to help affiliate owners create MetFix starter programs inside their gyms. Spark lays out a suggested curriculum for a 4-session introductory program, provides learning material for members, and supplies resources to get your MetFix program off the ground.
Building on what’s learned in our Foundations Course, Spark disseminates our nutrition education for the everyday person, setting them up for a successful journey towards health.
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THURSDAY 251211