Good Lifestyle

In the classic pantheonItalian-American dishes, Cacciatore chicken emerges at the top of the Nutritional Totem. It is because he draws his flavor of a dressing stew of tomatoes, peppers, onions and wine - not a cover of cheese or bread bread capsaketed with oil. That's right, you will save nearly 600 calories with our cacciatore chicken recipe and nearly 10 dollars you do not groan.Olive Garden Chicken Scampi.

Nutrition:430 calories, 13 g of grease (2 g saturated), 560 mg of sodium

Serve 4

You will need

2 tablespoons of olive oil
8 boned chicken legs (or a mixture of thighs and stamps)
Black salt and pepper
1 medium onion, finely sliced
1 red pepper, finely sliced
10-12 Green or black olives, stung and chopped roughly
4 Sliced ​​garlic cloves
1 C. Tea of ​​red pepper flakes
1/2 cup dry red wine
11/2 cups chicken broth
1 lb Italian tomatoes chopped roughly
2 tablespoons chopped flat parsley

How to do it

1. Heat the oil in a bigcast iron Or jumped pan on the high heat. Season the chicken with salt and pepper and add it to the pan, side of the skin. Cook 8 to 10 minutes, until slightly browned and crisp on all sides. Transfer to a plate.
2. Lower heat and add the onion, pepper, olives, garlic and pepper flakes. Bake until vegetables are softened, about 10 minutes.
3. Pour the wine and simmer, stirring from time to time, until it is almost evaporated, about 5 minutes.
4. Add broth and tomatoes to the pan.
5. Return the chicken to the pan, putting it in the skin of the skin of vegetables and bring it to simmer.
6. Cook over medium heat for 20 minutes, until the chicken is extremely tender and the sauce is reduced by half.
7. Sprinkle with parsley. To servemild polenta,quinoa, or a small bed ofmashed potatoes.

Eat

Chicken

While boneless and skinless chicken is the meat lace protein in the meat case, we leave the skin here because it helps prevent the chicken from drying out during the cooking process. This does not mean that you have to eat it, though. Leave the skin while the chicken isolate to isolate and switch the meat, then remove it before eating. The result? The wet wet chicken imaginable for a light caloric toll.

This recipe (and hundreds of people more!) Came from one of our cooks, not that! books. For easier cooking ideas, you can alsobuy the book!