Healthy chicken cacciatore

Inspired by Isabel De Los Rios

This healthy low-fat version of the Italian classic will benefit from high-quality ingredients, such as organic tomatoes and mixed wild mushrooms, if available.

Time

50 minutes total: 20 minutes attended, 30 minutes unattended

Storage notes

keeps in the refrigerator for up to 3 days

Difficulty

very easy

Yield

720 g (servings 3 –4)

Ingredients

Weight

Volume

Procedure

Coconut oil

14 g

1 tbsp

Heat in a fry pan over medium-high heat.

Chicken thighs, skinless, trimmed of excess fat

450 g

4 thighs

Salt

2.2 g

½ tsp

Pepper

0.4 g

pinch

Combine.

Toss chicken gently to evenly coat with the seasoning.

Add to pan.

Fry on each side for 1 minute.

Remove from pan. Set aside.

Yellow onion, sliced

40 g

¼ medium

Mushrooms, sliced

100 g

1 cup

Add to pan.

Sauté until onions are slightly translucent, about 5 minutes.

Garlic, minced

3 g

1 clove

Tomatoes, diced

75 g

¾ cup

Tomato passata

85 g

⅓ cup

Oregano

1 g

1 tsp

Bell pepper (capsicum), chopped

82 g

½ large

Add to pan. Stir to combine.

Bring to a boil. Reduce to a simmer.

Return chicken to the pan and cook until tender, about 30 minutes.

Original: 2011. Adapted: 2013.

Nutrition

Serving size 240 g; calories 238.3 kcal, kilojoules 998.9 kJ, protein 26.2 g, carbohydrates 6.1 g, sugar 1.9 g, fat 11.4 g, saturated fat 5.1 g, unsaturated fat 5.6 g, trans fat 0 g, fiber 1.6 g, cholesterol 120.3 mg,

Type stew

Author bhsimon

Yield

Servings

–

Serving size 180–240 g

Serve	Per serve
Energy (kcal)	238.3
Energy (kJ)	998.9
Protein (g)	26.2
Fat (g)	11.4
Carbs (g)	6.1
Sugars (g)	1.9
Fiber (g)	1.6
Sodium (mg)	502.9
Cholesterol (mg)	120.3

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