Italian-style chicken -- mouth-watering and soul-warming family meal... but low-carb and lower in fat for anyone who is watching their waistline!Prep Time: 15 min Cook Time: 1 hour Servings: 6
Calories per serving: 155
Carbs per serving: 10 g
Fat per serving: 6.5 g
Protein per serving: 13.5 g
1 Bay leave
¼ tsp Ground allspice
1 cup Mushrooms, sliced
1 6oz can tomato paste
2 oz White wine *optional –substitute apple juice
1 Green bell pepper
1 Onion, large
3 Garlic cloves, minced
1 Whole chicken
1 dash Black pepper
2 tbsp Olive Oil - Extra Virgin
INSTRUCTIONS
Preheat oven to 350°F.
Cut chicken into portion-sized pieces. Sprinkle with freshly ground pepper as desired. Don't worry about salt -- there's enough in other ingredients.
Heat olive oil in skillet on medium-high heat. While browning chicken on all sides, slice mushrooms, dice onion, mince garlic and julienne the green peppers.
Remove chicken from skillet, drain and blot any excess oil with paper towels. Add vegetables to skillet and sauté until onions are translucent.
Arrange chicken pieces in the bottom of a covered casserole dish and cover evenly with the sautéed vegetables. In the skillet, combine tomato paste, water, wine, bay leaf and allspice. Mix well and pour over the chicken and vegetables.
Cover the casserole and bake for a half hour. Remove cover for the remaining half hour.
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3 comments:
Do you know if I skinned the chicken or asked my butcher to do so, if the taste would be effected?? I have to assume that doing such would also help to decrease the calories per serving as well since removing the skin removes much of the fat from the chicken.
Cathie
I made this recipe yesterday because I was having several people for dinner and wanted something not just different but also child friendly. I did make some adjustments such as removing the skin and I did use apple juice vs the wine and chose to serve this with whole grain brown rice on the side instead of pasta and a HUGE tossed salad. I've got to say that it was a major hit. None of us overate but I was kind of disappointed that there weren't any leftovers for luncheon today. Even the kids loved this. The next time I make it, I think I'm going to TRY making it in a crock pot just so that I know how that'll work instead of an oven. Sometimes it's nice to know you can set up the CP and go about your day and not have to worry about rushing around putting dinner together.
This sounds just elegant, I'm printing this out as I type. Anyone here have a receipe for a jamacian jerk chicken that's low cal along with appropriate serving suggestions??
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