Recipes: Chicken Cacciatore

the recipes

november 99

Chicken Cacciatore

Home-Style Tomato Sauce

(makes 2 quarts)

1	28-ounce (840 g) can no-salt-added crushed tomatoes
3	6-ounce (180 g) cans tomato paste
3/4	pound )360 g) plum tomatoes, chopped
1 1/2	cups (360 ml) water
3/4	cup (180 ml) dry red wine or 98% fat-free, no-salt-added canned beef broth
1/2	cup (80 g) chopped onion
2	large cloves garlic, minced
1/2	tablespoon (7.5 ml) crushed dried oregano
2	large bay leaves
1/2	teaspoon (2.5 ml) freshly ground pepper
	salt (optional)

To make the sauce: In a large heavy pot, combine the sauce ingredients. Bring to a boil over high heat; reduce heat to a slow simmer and cook, stirring occasionally, for 30 minutes.
Discard bay leaves. Divide sauce in half. Use each half as directed in recipes below or transfer into 2-cup plastic freezer containers. Label and freeze until firm.

Per 1/2 cup serving:	42 calories (0 calories from fat), 2 g protein, 0 total fat (0 saturated fat), 8 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 117 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 1/2 vegetable)

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 (recipe above)
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)

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