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Healthy Recipes

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Chicken Cacciatore

Chicken has become a go-to for the American dinner table and with good reason. It's full of protein, with good amounts of B vitamins, zinc and selenium. Pair chicken with tomatoes for a truly Italian meal that's also cancer fighting. Research has shown that foods containing lycopene, such as tomatoes and selenium, in chicken, are two compounds that may protect against prostate cancer. Serve over a bed of whole-wheat pasta and store leftovers for a quick fix later.

Red Cabbage with ApplesIngredients:

Olive oil cooking spray
1/2 lb. boneless, skinless chicken breasts
1/2 lb. boneless, skinless chicken thighs
1 green bell pepper, cut into julienne strips
1/3 cup chopped onion
1/2 cup sliced mushrooms
1 (14 1/2 oz) can no added salt stewed tomatoes
1/4 cup water (may substitute low-sodium chicken broth or dry red cooking wine)
2 tsp. dried Italian seasoning
1/8 tsp. fresh ground black pepper

(As always, for the healthiest recipe, use organic content whenever possible.)

Instructions:

1. Coat large skillet with cooking spray. Preheat skillet over medium-high heat. Add chicken and cook until lightly browned, about 6 minutes. Turn frequently to ensure consistent browning.

2. Add in pepper, onion and mushrooms and sauté an additional 2 minutes, stirring frequently.

3. Stir in tomatoes, water (or broth or wine), Italian seasoning and black pepper. Bring to boil. Reduce heat, cover, simmer, gently stirring occasionally, until chicken is tender and no longer pink, about 15 minutes.

4. Remove chicken from skillet, set aside and cover to keep moist and warm. Continue to simmer sauce, uncovered and stirring occasionally, for about 5 minutes or until desired consistency.

5. Place chicken in a serving dish. Pour sauce over the top and serve.

Makes 4 servings.

Per serving: 190 calories, 6 g total fat (1.5 g saturated fat), 9 g carbohydrate,
23 g protein 2 g dietary fiber, 75 mg sodium

To see even more healthy recipes, click HERE.

 

   

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