Chicken Cacciatore
(makes 2 entrees, 4 servings each)
| 8 | 5-ounce (150 g) bone-in chicken thighs |
| 1 | tablespoon (15 ml) olive oil |
| 1 | cup (160 g) chopped onion |
| 2 | large cloves garlic, minced |
| 1 | medium red bell pepper, seeded and chopped |
| 1/2 | pound (240 g) fresh mushrooms, sliced |
| 1 | quart (960 ml) Home-Style Tomato Sauce (see recipe reference) |
| 2 | teaspoons (10 ml) crushed dried oregano |
| 1 | teaspoon (5 ml) crushed dried basil |
| 1 | cup (240 ml) dry white wine or water |
| 1/4 | cup (15 g) chopped flat-leaf parsley |
| 4 | black ripe olives, sliced |
- Remove and discard chicken skin and any visible fat. Rinse chicken pieces and pat dry with paper towels.
- Heat the oil in a large nonstick skillet. Add chicken pieces and brown on both sides, about 7 to 8 minutes total. Transfer chicken pieces to two 8-inch square foil pans, 4 chicken pieces per pan. Set aside.
- Add onion, garlic, bell pepper, and mushrooms to the skillet and sauté over low heat, stirring occasionally, until onion is limp and liquid has been absorbed, about 10 minutes.
- Stir in reserved tomato sauce, oregano, basil, wine, and parsley. Cook, stirring occasionally, until sauce flavors blend, about 15 minutes. Remove from stove and cool for about 15 minutes.
- Spoon sauce equally over the reserved chicken pieces and top each with half of the olive slices. Cover and seal with aluminum foil. Label and date. Freeze until firm.
- When ready to bake, preheat oven to 375°F (190°C), Gas Mark 5. Bake the dish, covered, until sauce is bubbling and chicken is no longer pink at the bone, about 1 hour.
| Per serving: | 184 calories (26% calories from fat), 19 g protein, 5 g total fat (1.1 g saturated fat), 13 g carbohydrates, 3 g dietary fiber, 67 mg cholesterol, 216 mg sodium |
| Diabetic exchanges: | 2 1/2 lean protein, 1 carbohydrate (3 vegetable) |
|
|
