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Chicken Cacciatore Categories: main dish, poultry, low fat, chicken 4 boneless skinless chicken breast ha; (4 oz ea) 1/2 teaspoon salt 1/4 teaspoon freshly-ground black pepper 1 teaspoon olive oil 1 cup finely-chopped onions 1 large green pepper; chopped 4 garlic cloves; minced 1/2 cup dry red wine or nonalcoholic red wi 1 can peeled Italian tomatoes - (14 oz); drained, chopped 1 teaspoon dried oregano 1/2 teaspoon dried basil 2 tablespoons snipped fresh parsley; (optional) Season the chicken with the salt and pepper. Lightly spray a large skillet with olive oil no-stick spray. Add the oil and heat the skillet over medium heat. Add the chicken and cook about 4 minutes on each side or until browned. Add the onions and green peppers to the skillet. Cook and stir about 2 minutes or until softened. Add the garlic. Cook and stir about 30 seconds. Stir in the wine, tomatoes, oregano and basil. Bring to a boil, then reduce the heat to medium-low. Cover and simmer for 30 minutes. If desired, sprinkle with parsley just before serving. Serve over toast, hot rice or fettucini. This recipe yields 4 servings. Comments: The original version of this dish just screamed "fat"! The main culprit: browning the chicken in oil. The amount of oil was drastically reduced and supplemented with no-stick spray. The result: a low-calorie, reduced-fat entree that's indistinguishable from its fatty former self. Nutritional Information Per Serving: Calories: 133; Fat: 2 grams (13% of calories); Cholesterol: 44 milligrams; Sodium: 476 milligrams; Fiber (grams) 1.9. Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "12-30-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 154 Calories (kcal); 3g Total Fat; (16% calories from fat); 28g Protein; 3g Carbohydrate; 68mg Cholesterol; 344mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Weight Watcher points calculated at 2 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 4 servings Preparation Time: 0:00 |
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