Chicken Cacciatore with Edamame Noodles
This is a quick and easy recipe that is much lower in fat than traditional Chicken Cacciatore, but every bit as delicious. Our alternative to the traditional method of simmering whole chicken parts in sauce for an hour is to have precooked roasted boneless, skinless chicken that is merely warmed up in the sauce.
You accomplish two things with this method. By roasting a whole chicken until "just cooked" and de-boning and skinning it after cooking, it enables you to have moist chicken that does not dry out when heated up in the sauce. And, it enables you to use only chicken breast to keep the fat and calories much lower, and more heart-healthy.
For this recipe we have used a product that is at Costco, and makes life really easy. They are now selling boneless, skinless chicken breast that is already prepared from their roasted chickens. It is not organic, but it's a good quality chicken and is a great source of breast meat that is not overcooked. It can be added to any sauce or salad for the protein that you need without the prep time.
You spend all your time developing the flavor in a great sauce and not depending on the traditional amounts of fat to add flavor. Good mushrooms, good wine and good fresh herbs are what deliver the flavor, and they are not packed with calories or fat.
We have served it with Edamame Noodles, but you will love it with Zucchini Noodles as well. For healthier choices we encourage avoiding traditional pasta. That is a choice, of course, but one that is much more calorie dense, therefore not as satisfying.
This recipe serves 8 hungry people
- 6 cloves garlic – 27 calories
- 1 medium sweet onion – 60 calories
- 32 Grape Tomatoes (cut in half) – 44 calories
- 1 cup Pinot Noir – 168 calories
- 16 Crimini Mushrooms (sliced) – 64 calories
- Muir Glen Tomato Puree (1 can) – 252 calories
- 24 oz. Roasted Skinless Chicken Breast – 600 calories
- 2 tbs. Olive Oil – 239 calories
- Salt and Pepper to taste (red pepper flakes if you like it hot)
- 1 tsp. Italian Seasoning (or Mrs. Dash)
- Fresh Sweet Basil Chiffonade (or roughly chopped)
- Add Extra Virgin Olive Oil to a large sauté pan that is already hot (a paella pan is the perfect size).
- Add garlic and onion to the hot oil, add Italian seasoning, salt and pepper and sauté until translucent.
- Add mushrooms and cook until they start to brown.
- Add halved grape tomatoes and mix vegetables thoroughly, sauté for about five minutes
- Add Tomatoe Puree and wine and simmer uncovered for about 30 minutes, or until it is nice and thick.
- Once sauce is the desired thickness add the chicken, cover and put on low for about five minutes, or until chicken is heated.
Serve over the noodles of your choice and add the proper calories, macro, and micro nutrients for the type of noodle you choose. Edamame, Healthy Noodles and Zucchini Noodles are the best healthy choices. Brown Rice Noodles are healthier than traditional Durham Wheat or Egg Noodles, but they are very calorie dense. We’d rather eat more than you can legitimately put on a plate with traditional rice or pasta choices. Sprinkle fresh basil over each serving for flavor and color.
You may also want to sprinkle grated Asiago or Parmesano Reggiano Cheese to taste on top (optional). Don’t forget to add those calories if that is a choice, but it is minimal if you are light on the amount. 1 ounce of freshly grated Asiago is 110 calories, more salt and more fat, but that is a LOT of cheese. You can get the flavor with much less. DO NOT use canned grated cheese. It is your enemy. Better to have no cheese if it is not really fresh.
Per serving (1 heaping cup) – 184 calories
- Fat 4.1 grams
- Carbohydrates 12.4 grams
- Protein 21.2 grams
- Cholesterol – 41.4 g
- Sodium – 7.1 mg
- Dietary Fiber – 2.9 g
- Sugar – 6.4 g
- Calcium – 6.1%
- Iron – 32.9%
- Potassium – 205.1 mg
- Vitamin A – 39%
- Vitamin C – 37.5%
Vegan, Vegetarian & Pescatarian Alternatives
The sauce in this recipe is fantastic and is a wonderful dish without any meat or cheese. For the calorie count and nutritional information simply omit the chicken in the count. This sauce is also good with shrimp, clams or mussels for the pescatarian crowd. Let’s face it, this sauce just works!