Low Fat Chicken Cacciatore Food

CHICKEN CACCIATORE

Steps:

• Season chicken with kosher salt and pepper.
• In a large heavy saute pan, heat the pan over a medium-high flame and spray with cooking oil.
• Add the chicken pieces to the pan and saute just until brown, about 3-4 minutes per side. Set aside.
• Add the peppers, onion and garlic to the pan and saute over medium heat until the onion is tender, about 3-4 minutes, then add mushrooms and cook another 2-3 minutes. Season with salt and pepper.
• Add the tomatoes, chicken, broth, and oregano. Cover the bring the sauce to a simmer.
• Continue simmering over low heat until the chicken is tender, about 35 to 45 minutes.
• Add the chopped basil 5 minutes before sauce is done.
• Serve over 1 cup pasta.

LOW-FAT CHICKEN CACCIATORE

Steps:

• Spray nonstick skillet with olive-oil spray; place over high heat. Sprinkle chicken with 1/2 teaspoon salt and 1/8 teaspoon pepper. Cook in skillet until browned on both sides, about 6 minutes. Transfer to a plate.
• Wipe out skillet, and respray. Add mushrooms, and cook until browned, about 5 minutes; set aside. Reduce heat to low.
• Respray skillet; add onions, celery, carrots, and garlic; cover, and cook, stirring, until onions are translucent, 7 to 8 minutes. Add wine, and raise heat to high; cook until wine is almost evaporated, about 30 seconds.
• Add tomatoes, yellow pepper, rosemary, stock, and remaining 1/2 teaspoon salt and 1/8 teaspoon pepper; stir to combine. Add chicken and mushrooms; bring to a boil. Reduce heat to medium low, cover, and simmer chicken until tender, about 30 minutes. Serve immediately.

LIGHTER CHICKEN CACCIATORE

Steps:

• Heat the oil in a large non-stick frying pan. Tip in the prosciutto and fry for about 2 mins until crisp. Remove with a slotted spoon, letting any fat drain back into the pan, and set aside. Put the onion, garlic and herbs in the pan and fry for 3-4 mins.
• Spread the onion out in the pan, then lay the chicken breasts on top. Season with pepper and fry for 5 mins over a medium heat, turning the chicken once, until starting to brown on both sides and the onion is caramelising on the bottom of the pan. Remove the chicken and set aside on a plate. Raise the heat, give it a quick stir and, when sizzling, pour in the wine and let it bubble for 2 mins to reduce slightly.
• Lower the heat to medium, return the prosciutto to the pan, then stir in the tomatoes (breaking them up with your spoon), tomato purée and mushrooms. Spoon 4 tbsp of water into the empty tomato can, swirl it around, then pour it into the pan. Cover and simmer for 15-20 mins or until the sauce has thickened and reduced slightly, then return the chicken to the pan and cook, uncovered, for about 15 mins or until the chicken is cooked through. Season and scatter over the parsley to serve.

BABZY'S LOW FAT CHICKEN CACCIATORE

Steps:

• Lightly brown chicken in a frying pan, cut each breast into a few pieces and place in a large casserole dish.
• Sauté onion, peppers and garlic in olive oil until soft. Sprinkle over the chicken in the casserole dish.
• Mix together the remaining ingredients and pour over chicken mixture.
• Cover with foil and bake at 375 degrees for 1 hour.
• Serve over whole wheat pasta, brown rice or couscous.

CHICKEN CACCIATORE

Steps:

• Heat 2 tablespoons olive oil in a Dutch oven or similar deep, sturdy pot over medium-high. Season both sides of the chicken with salt and pepper.
• Once the oil is hot and shimmering (but not so hot it starts smoking), add the chicken in a single layer. Cook on the first side for 3 to 4 minutes, until browned, moving the chicken as little as possible so that it gets a nice sear. Flip and brown on the other side, about 2 additional minutes. Transfer the chicken to a large, clean plate. The chicken does not need to be cooked through.
• Reduce the heat to medium. Add the remaining 1 tablespoon oil, onion, and bell pepper. Cook until the vegetables begin to soften, about 4 minutes.
• Add the garlic and cook for 1 minute, or until the garlic is fragrant.
• Add the white wine. Stir and let simmer until the wine is reduced by approximately half, about 3 minutes.
• Add the tomatoes with their juices, mushrooms, Italian seasoning, and balsamic vinegar, stirring to combine. Bring to a simmer. Let the sauce simmer, uncovered, for 10 minutes.
• Nestle the chicken thighs into the tomato sauce, along with any drippings that have collected on the plate. The chicken should be mostly submerged, though some may peek through.
• Partially cover the pot and let simmer 15 to 20 additional minutes, or until the chicken is cooked through, the sauce is thickened, and the mushrooms are tender.
• If you'd like to dice or shred the chicken, remove it to a cutting board. When cool enough to handle, dice or shred it, then return it to the pot. You also can serve the chicken thighs whole.
• Taste and season the sauce with additional salt and pepper as desired. If you've chopped or shredded the chicken, return it to the sauce and toss to combine and warm through. Otherwise, serve the chicken pieces whole with a generous amount of sauce on top.
• Serve hot over pasta, rice, polenta, or veggie noodles, with a big extra spoonful of sauce and a sprinkle of parsley and Parmesan.

LOW FAT & EASY CHICKEN CACCIATORE

Steps:

• Heat sauce in large saucepan on low heat.
• In fry pan sprayed with Pam, brown chicken on both sides.
• Add some wine, cover and simmer 15 minutes.
• Add chicken and about 2 T. of wine from pan to the sauce.
• Add a little more wine and the onion to the fry pan. Simmer 5-8 minutes and add to the sauce with 2 T. of wine from the pan.
• Add a little more wine to fry pan along with peppers. Simmer 8-10 minutes & add to sauce with 2 T. of wine from pan.
• Repeat above with mushrooms-simmer 10 minutes and add to sauce with 2 T. wine from the pan.
• Simmer sauce for 1 1/2 hours, stirring occasionally.
• Serve over pasta.

CHICKEN CACCIATORE

Steps:

• Heat a Dutch oven over medium heat. Season the chicken with salt and pepper to taste. When the pot is hot, add the olive oil. Add the chicken and sear it on both sides until it is golden brown, about 4 minutes. Transfer the chicken to a plate and set it aside.
• Add the mushrooms and bell peppers to the Dutch oven. Season the vegetables with salt and pepper, and cook until they have softened a little bit, about 8 minutes.
• Add the wine and cook until it has reduced by half. Add the marinara sauce and the basil, and bring the sauce to a simmer. Add the browned chicken, pushing each piece down in order to submerge it as much as possible in the sauce. Cover the pot and bring the stew to a simmer. Then reduce the heat to medium-low and simmer, covered, until the chicken is cooked through and tender, about 15 minutes. Season with salt and pepper to taste, if desired, and serve.
• Fat: 38.1g (before), 6.9g (after)
• Calories: 670 (before), 240 (after)
• Protein: 26g
• Carbohydrates: 12g
• Cholesterol: 95mg
• Fiber: 2g
• Sodium: 348mg