Chicken Cacciatore is a dish I long fantasized about making, but for whatever reason I never get around to making very often. However, this Italian braised chicken dish is an easy nutritious meal for anyone regardless of fitness goal. You can easily boost the caloric content by using chicken thighs or legs, or make it a bit lighter by using breasts. This dish pairs well with pasta, but if your looking to loose body fat, and pasta is too high in calories, simply eating this dish with a little salad would be a nice accompaniment. The addition of kale, carrots, and mushrooms help elevate this meal’s nutritional profile, rich in fiber, phytonutrients, as well as protein! This dish is extremely low in carbohydrates and calories in general, so it makes a great option for those looking for a delicious meal with limited caloric intake.
Recipe: Makes 9 4ounce Servings or or about 4 8 ounce Servings (depending on caloric and macronutrient needs)
2.5 Tablespoons of butter (you could use olive oil, but I personally prefer the taste of butter in this recipe, and the butter is better for high heat cooking)
3 lbs of boneless skinless chicken thighs (trimmed and cleaned)
2 large yellow onions
4-5 cloves of garlic
1 head of kale (the variety doesn’t matter I use curly kale mainly)
2 large carrots
8 ounces of mushrooms (Button work , shiitake work, basically use your imagination, the earthier the better in my opinion.)
1 8 ounce can of crushed tomatoes
1 cup of chicken stock (If you really want to enhance the favors of this recipe you can use wine instead of chicken stock, or a mixture of half chicken stock /half wine.)
1/4 cup of capers
2 tablespoons of Italian seasoning
1/2 tablepsoon of thyme
1/2 tablepsoon of sage
Salt and Pepper to taste
Crushed Red Peppers to taste
Parmesan Cheese to taste
1.Preheat oven to 350 degrees F (175 degrees C).
2. Heat butter in a large cast iron pan or heavy pot over medium-high heat. Cook the chicken thighs in hot butter until browned, approximately 3 minutes per side. Next, transfer chicken thighs and their accumulated juices into a bowl.
3. Using the same pot or cast iron pan mix onions and mushrooms together ; add sherry. Cook and stir until onions and mushrooms are soft, 5 to 6 minutes. Add kale, carrots, capers, garlic, rosemary, Italian seasoning, thyme, sage, salt and pepper to taste, and red pepper flakes if your into the spiciness. Cook and stir until heated through, 3 to 4 minutes. Mix crushed tomatoes and chicken stock (or wine) into vegetable mixture.
4. Arrange chicken on top of vegetable mixture; pour in any accumulated juices left in the bowl. Season again with salt and black pepper. Cover pot or cast iron pan in aluminum foil place in oven, or for about 1 hour 30 minutes. If using a meat thermometer, poultry should always read at least 165 degrees F.
5. Garnish with fresh Italian parsley and serve with pasta, or with a simple salad. (Again, depending on your goals and preferences)
Per 115g/ 4 Ounce Serving
Protein: 25 grams
Carbs: 7 grams
Fat: 8 grams
Fiber: 4 grams
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