Chicken Cacciatore
1. Pour the whole wheat flour in a shallow dish. Then dredge the chicken pieces through to coat lightly.
2. Heat a large sauté pan over medium-high heat. Add 1 tsp. of the olive oil and begin sautéing the chicken until brown, about 4-5 minutes per side. Put the browned chicken on a plate, cover and set aside.
3. Put the remaining 2 tsp. olive oil in the pan, reduce heat to medium and add the onion, garlic, bell pepper and mushrooms. Sauté for about 5 minutes, until the onion is tender. Preheat the oven to 350 degrees Fahrenheit.
4. Add no sodium salt, pepper and wine to the vegetables. Simmer for about 3-4 minutes, until it reduces by half. Increase the heat to medium high, stir in the rosemary and diced tomatoes and keep stirring until it starts simmering, about 2 more minutes.
5. Lightly spray a 13x9 oven safe dish (we used a glass casserole dish) with fat free olive oil spray. Line the bottom with the cooked chicken. Top with the cooked vegetables. Bake uncovered for 25-30 minutes.
6. About 10 minutes before the chicken is done, heat a non-stick pan over medium heat. Cut HALF a 17 oz. polenta tube into 12 slices. Lightly spray the pan with fat free olive oil spray, put the slices in and fry. After about 4 minutes, flip and fry the other side. Once they are thoroughly heated, put three slices on each plate. Top with 1/4 of the baked chicken per plate, sprinkle some parsley on top and serve.
Yield: 4 Servings
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