real food, real flavor, real life.
This dish reminds me of my days traveling and working in Italy. Many years ago, I traveled to the city of Udine in the Friuli-Venezia Giulia region of Italy which borders Austria and Slovenia. Within this beautiful, mountainous region of Italy lies this once medieval city with a now modern twist of restaurants, bars, hotels and museums. It is a wonderful, walled city with fabulous walking trails through tiny cobbled streets where you find hidden gems of boutiques, cafés, ice-cream parlors and antique shops – a true traveler’s indulgence with beautiful architecture at every turn.
This recipe is so simple the kids can help you make it. They can help cut up the tomatoes, garlic, anchovies and parsley while you cook over the stove. It’s a dish the whole family will love to prepare and enjoy eating. Within 30 to 40 minutes, it’s ready and you can all sit down and recount the fun you had making it and congratulate each other on how well everything turned out. Then decide what’s going to be on the family menu tomorrow or next week. Go on, give it a try tonight!!!!
Why it’s healthy:
Lean protein from chicken, heart healthy fats from olive oil and anchovies. Antioxidants and lycopene from cherry tomatoes. Polyphenols from olives and no added sugars.
Serves 4
Ingredients:
- 1 whole 3 ½ lb chicken cut into eight pieces or 4 even size portions of chicken (free range if possible)
- ¼ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- 4 tablespoons olive oil
- 1 bulb of garlic, peeled and minced
- 2 anchovy fillets, minced
- 2 cups cherry tomatoes, halved
- ¼ cup pitted oil-cured olives
- 1 tablespoon capers, rinsed
- ¼ cup dry white wine or low in sodium vegetables stock
- 2 tablespoons freshly chopped parsley
Preheat oven to 375°F
How to make:
Season the chicken with salt and pepper. Place a large sauté pan or nonstick frying pan on the stove over a medium to high heat, add 2 tablespoons of oil. When the oil is hot, carefully add the chicken pieces. Cook for 3 to 4 minutes then carefully turn each piece of chicken over and continue to cook for another 3 to 4 minutes until crisp and golden brown on all sides.
Remove the chicken pieces from the pan and place onto a lined sheet pan and pop into the oven for 10 to 15 minutes, depending on how large each piece of chicken is.
Wipe out the pan with paper towel and add the remaining oil to the pan along with the garlic and anchovy fillets, cook for 30 seconds, then add the tomatoes, olives, capers and wine, allow to cook for 4 to 5 minutes. Use a fork to mash some of the tomatoes. Stir in the chopped parsley.
Remove the chicken from the oven and add to the sauce along with any juices from the chicken. Cover the chicken pieces with sauce, check that the chicken is cooked and serve.
Serve with sautéed greens or a green salad. Quinoa, farro or whole grain couscous. Crusty whole grain or sourdough bread to soak up the sauce.
Estimated Nutritional Breakdown
Per serving, based on 4 servings
Nutrition will vary depending on whether you use a whole chicken with skin, boneless chicken portions, thighs, drumsticks, or leaner chicken breast. Chicken, apparently, cannot simply be one thing and make our lives easier.
Using mixed chicken pieces with skin
- Calories: 520–680 kcal
- Protein: 38–52 g
- Carbohydrates: 9–14 g
- Fiber: 2–4 g
- Total fat: 36–50 g
- Saturated fat: 8–13 g
- Sodium: 600–950 mg, depending on olives, capers, anchovies, stock, and added salt
- Added sugar: 0 g
- Natural sugar: 4–7 g, mainly from tomatoes and garlic
- Potassium: 700–1,000 mg
- Vitamin C: moderate, from tomatoes, parsley, and garlic
- Iron: moderate
- B vitamins: good source, mainly from chicken
Using skinless chicken breast or lean portions
- Calories: 360–480 kcal
- Protein: 42–55 g
- Carbohydrates: 9–14 g
- Fiber: 2–4 g
- Total fat: 17–28 g
- Saturated fat: 3–5 g
- Sodium: 550–900 mg
- Added sugar: 0 g
Why This Fits MW&B Criteria
Real Food First
This recipe is made with chicken, olive oil, garlic, anchovies, cherry tomatoes, olives, capers, wine or stock, and parsley. These are real ingredients with real flavor. No bottled sauce, no sugary glaze, no ultra-processed shortcut pretending to be Italian.
Build and Keep Muscle
Chicken provides high-quality protein, which supports muscle maintenance and repair. This matters especially in midlife, when keeping muscle requires steady protein, movement, and resistance training rather than just fond memories of being younger.
Healthy Fats
Olive oil provides heart-conscious unsaturated fats, while anchovies and olives add depth, richness, and Mediterranean-style flavor. The fat in this dish is used with purpose: to brown the chicken, carry the garlic and anchovy flavor, and create the sauce.
Plant-Forward Support
Cherry tomatoes, garlic, parsley, olives, and capers bring plant variety, color, and flavor. The tomatoes add natural sweetness and acidity, while the parsley freshens the finished dish.
Gut Health and Digestive Support
Garlic, tomatoes, olives, capers, and parsley contribute plant compounds and some fiber. Serve this with sautéed greens, a green salad, quinoa, farro, or whole-grain couscous to increase the fiber and make the plate even stronger.
Reduce Harmful Inputs
This is a home-cooked dish with no added sugar, no artificial flavors, and no processed sauce base. Using low-sodium stock, rinsed capers, and a light hand with added salt helps manage sodium while still keeping bold flavor.
Daily Movement Support
The chicken provides protein, and the suggested sides can round out the meal depending on your needs. Add greens for a lighter plate, or add farro, quinoa, couscous, or sourdough if you need more energy after an active day.
Purpose, Connection, and Community
This recipe carries travel memory, family participation, and the joy of cooking together. It is simple enough for children to help prepare and elegant enough to serve to guests. That is MW&B in real life: food that teaches, connects, nourishes, and brings people to the table.
Assessment and Adjustment
This recipe is easy to adjust. Use skinless chicken for a lighter version. Use low-sodium stock instead of wine. Add extra tomatoes or greens. Reduce olives and capers if watching sodium. Serve with whole grains if you want a more complete active-day meal.
Healthy Skepticism
This dish is healthy because of the pattern, not because one ingredient magically saves the day. Chicken, tomatoes, garlic, olive oil, herbs, and home cooking all work together. No miracle claims required, which is refreshing because the internet already has enough people yelling at us about “superfoods.”
MW&B Plate Balance
- Protein: chicken
- Healthy fat: olive oil, olives, anchovies
- Vegetables and plants: cherry tomatoes, garlic, parsley, capers
- Flavor builders: anchovies, olives, wine or stock, black pepper
- Best sides: sautéed greens, green salad, quinoa, farro, whole-grain couscous, or sourdough
Optional MW&B Serving Ideas
Serve with:
- Sautéed spinach or kale
- Roasted broccoli or asparagus
- Arugula salad with lemon
- Farro with herbs
- Quinoa with parsley and lemon
- Whole-grain couscous
- Crusty whole-grain or sourdough bread
- White beans stirred into the tomato sauce for extra fiber
Chef Mark Note
This is a simple Italian-inspired chicken dish with a lot of character. The anchovies melt into the olive oil and garlic, giving the sauce deep savory flavor without tasting fishy. The cherry tomatoes break down just enough to create a bright pan sauce, while the olives and capers bring salt, sharpness, and personality.
The key is to brown the chicken well, let the tomatoes soften, and spoon the sauce over the chicken at the end. Serve it with greens or grains and you have a colorful, satisfying, real-food meal that feels rustic, elegant, and deeply comforting.
