Chicken Cacciatore with Peppers and Olives

Hunter-style Italian chicken: thighs browned and slowly simmered in a rich tomato sauce with peppers, mushrooms, garlic, herbs and olives. One pan, about 80 minutes, 36g of protein and only 12g of carbs a serving.

Dinner

Serves 4

A pan of chicken thighs braised in tomato sauce with red peppers, mushrooms, black olives and fresh parsley

Ingredients

8 skinless, boneless chicken thighs (about 640g/1lb 7oz), trimmed of visible fat
Half a tsp salt and black pepper
1 tbsp (15ml) olive oil
1 large onion (about 150g/5oz), sliced
2 red peppers (bell peppers, about 300g/10½oz), deseeded and sliced
200g/7oz mushrooms, such as chestnut (cremini), halved or quartered
3 cloves garlic (about 12g), sliced
1 tsp dried oregano and 1 tsp dried rosemary, or 2 sprigs fresh rosemary
1 tbsp (15ml) red wine vinegar
150ml/⅔ cup low-salt chicken stock (check it is gluten-free if you need it to be)
1 x 400g (14oz) tin (can) chopped tomatoes
1 tbsp (15g) tomato purée (tomato paste)
60g/2oz/½ cup pitted black olives
10g/a loosely packed ½ cup fresh flat-leaf parsley, chopped

Method

Season the chicken with the salt and pepper. Heat the oil in a large, deep frying pan or casserole with a lid (about 28cm/11in) over a medium-high heat. Brown the chicken in two batches, 3 to 4 minutes each side, until golden. Lift onto a plate; it does not need to be cooked through yet.
Turn the heat down to medium. Add the onion and peppers to the pan and cook for 8 minutes, stirring often, until softened. Add the mushrooms and cook for 4 minutes more, then stir in the garlic and herbs for 1 minute (if using fresh rosemary sprigs, add them whole and remove before serving).
Pour in the vinegar and let it bubble for a few seconds, scraping up the browned bits from the bottom of the pan. Add the stock, tomatoes and tomato purée and bring to a simmer.
Return the chicken and any juices to the pan, nestling it into the sauce. Cover and simmer gently for 25 minutes, then take off the lid, add the olives and simmer for 5 to 10 minutes more, until the sauce has thickened and the chicken is tender and cooked through, with no pink in the middle. If you have a thermometer, the thickest piece should reach 75C/167F.
Scatter over the parsley and serve 2 thighs each. It is good with wholewheat pasta, polenta, crusty wholegrain bread or a green salad (not included in the nutrition figures).
Leftovers keep in the fridge for up to 2 days, or freeze for up to 3 months. Reheat until piping hot.

Why it works

A serving of 2 thighs has about 36g of protein and only 12g of carbohydrate for 315 calories, before any pasta, polenta or bread. That makes it easy to fit around your needs: serve it with a grain if you are active, or with salad if you want a lighter meal.

What cacciatore means. Cacciatore is Italian for hunter, and the dish is a rustic braise of chicken with tomatoes, peppers, mushrooms and herbs. Versions vary across Italy; many add red or white wine. This one uses a splash of red wine vinegar instead, so it is alcohol-free and suitable for everyone.

Why thighs. Chicken thighs stay juicy during a long simmer, where breast tends to dry out. With the skin off and visible fat trimmed, they are still a lean source of protein.

Why it is tagged for blood sugar. Most of the carbohydrate comes from the tomatoes, peppers and onion, with their fibre. Served with salad or a small portion of wholewheat pasta, it is a meal unlikely to cause a sharp rise in blood sugar.

For another one-pan chicken dinner, try the Greek lemon chicken traybake or the chicken, butter bean and kale one-pot.

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Thai green prawn curry with broccoli and red pepper in a bowl, with brown rice and lime

salmon-traybake-potatoes-broccoli

Salmon Traybake with New Potatoes, Broccoli and Dill Yogurt

Dinner

salmon, potatoes, broccoli, lemon, dill, olive oil, greek yogurt

Baked salmon fillets with new potatoes, tenderstem broccoli and lemon on a baking tray

greek-lemon-chicken-traybake

Greek Lemon Chicken Traybake with Potatoes and Olives

Dinner

chicken, potatoes, onion, red pepper, olives, garlic, lemon, olive oil, oregano, greek yogurt, cucumber, dill

Roast chicken thighs with lemon halves, potatoes, red onion, peppers and black olives on a baking tray

tuna-white-bean-salad

Tuna, White Bean and Red Onion Salad

Lunch

tuna, white beans, onion, tomatoes, cucumber, rocket, capers, parsley, lemon, olive oil

Tuna and white bean salad with red onion, cherry tomatoes, rocket and capers in a bowl

spinach-feta-egg-muffins

Spinach, Feta and Red Pepper Egg Muffins

Breakfast

eggs, spinach, feta, red pepper, spring onions, milk, chilli flakes, olive oil

Twelve golden egg muffins with spinach, feta and red pepper in a muffin tin

chia-pudding-mango-lime

Chia Pudding with Mango, Lime and Pumpkin Seeds

Breakfast

chia seeds, soy milk, mango, lime, pumpkin seeds

Chia seed pudding in a glass topped with diced mango, lime zest and pumpkin seeds

beetroot-walnut-hummus

Beetroot and Walnut Hummus

Snack

beetroot, chickpeas, walnuts, tahini, lemon, garlic, cumin, olive oil, carrots, cucumber, red pepper

Bright pink beetroot hummus topped with walnuts and olive oil, with vegetable sticks

turkish-eggs-garlic-yogurt

Turkish Eggs with Garlic Yogurt and Chilli Butter

Breakfast

eggs, greek yogurt, garlic, butter, chilli flakes, dill, parsley, sourdough, olive oil

Two poached eggs on garlic yogurt, drizzled with red chilli butter and dill

smoky-roasted-chickpeas

Smoky Roasted Chickpeas

Snack

chickpeas, olive oil, smoked paprika, cumin

Bowl of crispy roasted chickpeas with smoked paprika

chicken-ginger-congee

Chicken and Ginger Congee

Dinner

chicken, brown rice, ginger, garlic, spring onions, stock, sesame oil, tamari

Bowl of chicken congee with ginger and spring onions

red-lentil-dal-spinach

Red Lentil Dal with Spinach and Ginger

Dinner

lentils, spinach, onion, garlic, ginger, tomatoes, turmeric, cumin, coconut milk, brown rice

Bowl of golden red lentil dal with spinach and rice

steak-rocket-parmesan-salad

Steak, Rocket and Parmesan Salad

Lunch

steak, rocket, parmesan, tomatoes, olive oil, lemon

Sliced steak on rocket with parmesan shavings and tomatoes

quinoa-edamame-pumpkin-salad

Quinoa, Edamame and Pumpkin Seed Salad

Lunch

quinoa, edamame, pumpkin seeds, cucumber, lemon, olive oil, spring onions, parsley

Quinoa salad with green edamame and toasted pumpkin seeds

tofu-scramble-turmeric-spinach

Tofu Scramble with Turmeric, Spinach and Tomatoes

Breakfast

tofu, spinach, tomatoes, turmeric, onion, garlic, olive oil, sourdough, nutritional yeast

Yellow turmeric tofu scramble with spinach and tomatoes in a pan

date-cacao-protein-balls

Date and Cacao Protein Balls

Snack

dates, peanut butter, almond butter, protein powder, cacao, hemp seeds, chia seeds, cinnamon

Date and cacao protein balls on a board, some cut in half

mussels-tomato-garlic-broth

Mussels in Tomato and Garlic Broth

Dinner

mussels, tomatoes, garlic, onion, parsley, chilli flakes, sourdough, olive oil, lemon

Open mussels in a red tomato broth with sourdough

cottage-cheese-pomegranate-walnuts

Cottage Cheese with Pomegranate, Walnuts and Honey

Snack

cottage cheese, pomegranate, walnuts, honey, cinnamon, greek yogurt

Bowl of cottage cheese topped with pomegranate seeds and walnuts

chicken-butter-bean-kale-pot

Chicken, Butter Bean and Kale One-Pot

Dinner

chicken, white beans, kale, onion, garlic, lemon, olive oil, stock, parsley, tomatoes

One-pot chicken with butter beans and dark green kale

mackerel-egg-watercress-toast

Smoked Mackerel, Poached Egg and Watercress on Sourdough

Breakfast

mackerel, eggs, watercress, sourdough, lemon, olive oil, tomatoes

Smoked mackerel and poached egg on sourdough with watercress

turmeric-tempeh-cauliflower-bowl

Turmeric Tempeh and Cauliflower Bowl with Tahini

Lunch

tempeh, cauliflower, tahini, chickpeas, turmeric, lemon, olive oil, spinach, cumin, garlic

Bowl of roast cauliflower and tempeh with tahini dressing

miso-tofu-edamame-noodle-soup

Miso, Tofu and Edamame Soup with Buckwheat Noodles

Lunch

miso, tofu, edamame, buckwheat, spring onions, garlic, ginger, seaweed, sesame oil, spinach

Bowl of miso noodle soup with tofu cubes and green edamame

kiwi-kefir-night-bowl

Kiwi and Kefir Night Bowl with Toasted Pumpkin Seeds

Snack

kiwi, kefir, pumpkin seeds, honey, cinnamon, greek yogurt, walnuts

Bowl of kefir with sliced kiwi and toasted pumpkin seeds