This rich and satisfying dish contains a whopping 28 grams of protein and only 3 grams of fat
Devin’s tips: this rich and satisfying dish contains a whopping 28 grams of protein and only 3 grams of fat! It really benefits from the addition of a little extra salt for optimal flavor. Add as little as possible, according to your taste.
This recipe makes 4 servings.
Chicken Cacciatore Ingredients:
2 teaspoons whole grain oat flour
1/4 teaspoon sea salt, plus more to taste
1/4 teaspoon ground black pepper, plus more to taste
4 (4-ounce) trimmed boneless, skinless chicken breasts, pounded to 1/2" thickness
1 teaspoon extra-virgin olive oil
1 1/2 cups chopped sweet onion
1 cup red bell pepper strips, about 3" long and 1/4"–1/2" wide
2 teaspoons freshly minced garlic
1/2 cup dry white wine
1 can (14 1/2 ounces) all-natural no-salt-added diced tomatoes in juice
1 tablespoon all-natural drained capers
1 teaspoon dried basil
1/2 teaspoon dried oregano
Combine the flour, salt, and pepper on a dinner plate and use a fork to mix until they are well combined.
Pat the chicken breasts dry with a paper towel. Dip one breast at a time into the flour mixture and coat on all sides, being sure to shake off any excess flour.
Transfer them, side by side, to a clean dinner plate (don’t stack them on top of each other).
Place a large nonstick skillet with a lid over medium-high heat.
When hot, add the olive oil. Immediately add the chicken in a single layer and cook for 2 to 3 minutes per side, or until golden brown. Remove the chicken to a plate.
Add the onion, bell pepper, garlic, and wine to the pan. Stir for 3 to 5 minutes, or until the wine reduces slightly. Add the tomatoes, capers, basil, and oregano and stir to combine.
Place the chicken breasts in the sauce, completely coating them. Bring the sauce to a simmer. Cover the pan, reduce the heat to medium-low, and cook for 20 to 25 minutes, or until the chicken is tender and no longer pink. Season with salt and pepper. Serve.
Nutritional info per serving (1 chicken breast + 3/4 cup sauce): 219 calories, 28 g protein, 13 g carbohydrates (4 g sugar), 3 g fat, <1 g saturated fat, 66 mg cholesterol, 3 g fiber, 260 mg sodium
Devin travels the country lecturing and consulting for major U.S. food and cookware companies. She’s on the Advisory Board of the American Culinary Federation’s Chef Child Foundation, Larry King Foundation’s Go-To-Chef to speak on “Obesity in America”, she recently returned from the White House as part of Michelle Obama’s, Chefs Move To Schools Program; and we are proud to have her as a contributor to SupermarketGuru.com - you can find her recipes and tips every Tuesday and visit her atwww.devinalexander.com.
Reprinted from The Biggest Loser Cookbook by Chef Devin Alexander and The Biggest Loser Experts and Cast. © 2006 by Universal Studios Licensing LLLP, The Biggest Loser and NBC Studios, Inc., and Reveille LLC. Permission granted by Rodale, Inc., Emmaus, PA 18098.