Chicken Cacciatore - Keto
Traditional Chicken Cacciatore is made with many non-keto items, Madeira, Sugar, etc, and is usually served over pasta or rice: I have a Chicken Cacciatore recipe that is coming out with my next cookbook, all about chicken; so I have been reviewing many of my go-to recipes and see how I can adapt them to be more KETO.
4 bone-in chicken thighs
1 cup of diced crimini mushrooms
1 cup of homemade chicken stock
1 cup of freshly grated Fontana cheese
4 oz of pancetta, diced
1 15oz can of diced tomatoes - check the can some have added sugar
1 medium zucchini, halved and thinly sliced
1 medium Japanese eggplant, halved and thinly sliced
1 medium onion, halved and thinly sliced
1/4 cup of fresh basil, chopped
3 cloves of garlic, minced
3 tablespoons of unsalted butter
2 tablespoons of tomato paste
2 tablespoons of olive oil
1 teaspoon of fresh oregano, minced
1 teaspoon of Espelette pepper
Salt and Pepper to taste
Preheat oven to 350 degrees
In a large deep skillet of medium-high heat, place 1 tablespoon of butter and olive oil, melt, and whisk together, brown chicken on each side until skin is crisp, remove and set aside.
Drain off fat from skillet, but leave the nice bits. Return to heat and pancetta, and cook until crispy, remove and set aside, drain off fat, again leave bits.
Return skillet to heat and add butter and remaining olive oil, add onions and saute until soft. Next, add tomato paste, and saute for an additional minute. Now add the diced tomatoes, garlic, and chicken stock, stir. Return pancetta to skillet, followed by the chicken, crisper of the side up on the chicken. Reduce heat, cover, and simmer for about 15 minutes until chicken is almost cooked through.
Now add mushrooms and Espelette pepper, stir, cover, and cook until mushrooms are soft. Check chicken to make sure is cooked through and about 165 degrees, remove from skillet, place on an oven-safe dish, cover, and place in the oven to keep warm.
Taste sauce and season accordingly, increase the heat under the skillet and simmer to reduce liquid by about a third, add eggplant, zucchini, half the basil, oregano, and saute until veggies are just about soft, but not mushy. Remove from heat.
Time to plate, spoon veggie mixture into bowls, top with a chicken thigh, garnish with cheese and the remaining basil.
The breakdown (approx)
48g of protein
7g carbs = 3g fiber and 4g sugars