Many cooks overload Italian-American-style red sauce with olive oil. While it is a healthy fat, it’s still a fat. At 120 calories per tablespoon, that’s a lot of leeway in the hands of a liberal cook. In this version, the olive oil has been reduced to 1/2 tablespoon for all 4 portions and it still tastes great. If you use chicken thighs, you’ll end up with a little more cholesterol but a lot more flavor. (If your diet requires very small amounts of cholesterol, use boneless, skinless chicken breast instead of the chicken thighs, and simmer them for only 10 to 12 minutes to prevent their drying out.
Recipe information
Yield
serves 4
Ingredients
Preparation
Step 1
Heat a Dutch oven over medium heat. Season the chicken with salt and pepper to taste. When the pot is hot, add the olive oil. Add the chicken and sear it on both sides until it is golden brown, about 4 minutes. Transfer the chicken to a plate and set it aside.
Step 2
Add the mushrooms and bell peppers to the Dutch oven. Season the vegetables with salt and pepper, and cook until they have softened a little bit, about 8 minutes.
Step 3
Add the wine and cook until it has reduced by half. Add the marinara sauce and the basil, and bring the sauce to a simmer. Add the browned chicken, pushing each piece down in order to submerge it as much as possible in the sauce. Cover the pot and bring the stew to a simmer. Then reduce the heat to medium-low and simmer, covered, until the chicken is cooked through and tender, about 15 minutes. Season with salt and pepper to taste, if desired, and serve.
nutrition information
Step 4
Fat: 38.1g (before), 6.9g (after)
Step 5
Calories: 670 (before), 240 (after)
Step 6
Protein: 26g
Step 7
Carbohydrates: 12g
Step 8
Cholesterol: 95mg
Step 9
Fiber: 2g
Step 10
Sodium: 348mg
