Name: Healthy Chicken Cacciatore
Prep time: 10 min
Cook time: 45 min
Ingredients: 6 skinless chicken thigh fillets; 1 brown onion (chopped); 2 clove garlic (finely chopped); 1 red capsicum (pepper) (chopped); 1 cup mushrooms (chopped); 800 g tomatoes (tinned crushed tomatoes, no added salt); ¼ cup reduced salt chicken stock; 1 tsp dried oregano; ¼ cup fresh basil (chopped); sea salt and ground black pepper; 3 cups cooked pasta

Dinner

SERVES:

DIFFICULTY:
Easy

PREP TIME:
10

COOK TIME:
45

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Ingredients

6 skinless chicken thigh fillets
1 brown onion chopped
2 clove garlic finely chopped
1 red capsicum (pepper) chopped
1 cup mushrooms chopped
800 g tomatoes tinned crushed tomatoes, no added salt
¼ cup reduced salt chicken stock
1 tsp dried oregano
¼ cup fresh basil chopped
sea salt and ground black pepper
3 cups cooked pasta

Method

Trim chicken fillets so excess fat is removed.
Add olive oil to a large non-stick pan casserole pot and place on medium-high heat. Add the chicken thighs to the pan and sauté just until brown on each side. Set aside.
Add the onion, garlic and capsicum to the pan and sauté over medium heat until the onion is tender. Next add mushrooms and cook another 3 minutes. Season with a pinch of salt and pepper.
Add the chicken back to the pot along with the tomatoes, chicken stock, and oregano. Cover the pot and bring to a simmer.
Turn heat to low and simmer for approximately 35-40 minutes, until the chicken is tender.
Turn off heat and add chopped basil. Serve with ½ cup cooked pasta per person

Notes

Low Carb version – Replace pasta with 1 cup steamed greens per person

Kilojoules: 999 Calories: 239 Protein: 31g Fat: 7.8g Saturated fat: 2.3g Carbohydrates: 7.7g Sugar: 6.7g Fibre: 5.6g Sodium: 158mg Potassium: 1127mg

Recipe courtesy of Rebecca McPhee, Accredited Practising Dietitian (APD).

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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