1、Lighter chicken cacciatore

The classic Italian 'hunter's stew' gets a healthy makeover, with low-fat chicken breasts, prosciutto and a rich herby tomato sauce

Lighter chicken cacciatore recipe

Ingredients

Method

Tip in the prosciutto and fry for about 2 mins until crisp. Remove with a slotted spoon, letting any fat drain back into the pan, and set aside. Put the onion, garlic and herbs in the pan and fry for 3-4 mins.
  • Spread the onion out in the pan, then lay the chicken breasts on top. Season with pepper and fry for 5 mins over a medium heat, turning the chicken once, until starting to brown on both sides and the onion is caramelising on the bottom of the pan. Remove the chicken and set aside on a plate. Raise the heat, give it a quick stir and, when sizzling, pour in the wine and let it bubble for 2 mins to reduce slightly.
  • Lower the heat to medium, return the prosciutto to the pan, then stir in the tomatoes (breaking them up with your spoon), tomato purée and mushrooms. Spoon 4 tbsp of water into the empty tomato can, swirl it around, then pour it into the pan. Cover and simmer for 15-20 mins or until the sauce has thickened and reduced slightly, then return the chicken to the pan and cook, uncovered, for about 15 mins or until the chicken is cooked through. Season and scatter over the parsley to serve.

  • https://www.truecookbook.com/recipe/lighter-chicken-cacciatore-8726/

    2、Spicy chicken cacciatore

    With a tub of homemade tomato sauce in the fridge, this dish is a cinch
    Spicy chicken cacciatore recipe

    Ingredients

    • 1 tbsp olive oil
    • 4 chicken leg portions, skin on
    • 2 red peppers, deseeded and cut into strips
    • 1 medium red chilli, deseeded and sliced
    • glass red wine (about 175ml/6fl oz)
    • ½ quantity tomato sauce (see 'Goes well with')
    • 1-2 handfuls black olives
    • chopped flatleaf parsley, to serve

    Method

    1. Heat oven to 180C/160C fan/gas 4. Heat the oil in a deep, ovenproof roasting pan that’s big enough to fit the chicken in a single layer. Season the chicken pieces all over, then place the pan on the hob and cook on a medium heat for 7-10 mins on each side until well browned. Scoop out the chicken with a slotted spoon and put to one side.
    2. Add the peppers and chilli to the pan (there should still be plenty of fat left in it) and cook for 10 mins until soft and beginning to brown at the edges. Pour away any excess fat, then pour in the wine and stir well for 1-2 mins as it bubbles up. Tip the tomato sauce into the pan and stir again. Add a little water (up to 150ml) to achieve a thick, pouring consistency. Nestle the chicken into the sauce and scatter with the olives. Cover, bake for 30 mins, then uncover and cook for 15-20 mins more to allow the chicken to crisp up. Spoon off any fat that has risen to the surface, scatter with parsley and serve with some rice, mashed potato or polenta.

    3、Lighter chicken katsu

    Angela Nilsen makes this Japanese crumbed chicken dish with curry sauce healthier by using some clever swaps to slash the fat and calories
    Lighter chicken katsu recipe

    Ingredients

    Method

    1. For the chicken, pour the buttermilk into a wide, shallow dish. Season with pepper and a small pinch of salt. Pat the chicken breasts dry with kitchen paper, then put them in the dish and turn them over in the buttermilk to coat well. Leave in the fridge for 1 hr. Meanwhile, heat a large, non-stick frying pan. Tip in the panko breadcrumbs and flour, and toast in the dry pan for 2-3 mins until they turn pale brown, stirring regularly so they don’t burn. Tip the crumb mix into a bowl, season with pepper and set aside to cool.
    2. To make the curry sauce, heat the oil in a medium saucepan. Tip in the onion, garlic and ginger, and fry for 6-8 mins until the onion is tender and starting to brown. Stir in the garam masala, turmeric, chilli powder and tomato purée, and fry for 1 min, stirring to scrape up any bits from the bottom of the pan. Pour in the stock and 250ml/9fl oz water. Add the carrot, soy sauce and honey, bring to a boil, then lower the heat and simmer gently for about 20 mins, uncovered, until the carrots are tender. Mix the cornflour with 2 tsp cold water, stir into the sauce and simmer for 1 min. Remove from the heat. Whizz the mixture to a smooth purée in a food processor. Strain the mixture through a fine sieve, set over a large bowl, pressing it through well with the back of a wooden spoon so enough of the purée goes through to help thicken. Season with a small pinch of salt and set aside. Sauce can be made up to 3 days ahead and chilled.
    3. Heat oven to 230C/210C fan/gas 8. Line a baking tray with foil and sit a wire rack (preferably non-stick) on top. Tip the crumb mix onto a large plate, then lift the chicken breasts from the buttermilk (leaving the marinade clinging to it) and roll each one in the crumbs, coating evenly.
    4. Heat 1½ tsp of oil in a large non-stick frying pan. Add 2 chicken breasts and fry for 1½ mins (without moving them), over a medium-high heat – adjusting the heat if necessary, so that they don’t burn. Turn the chicken over, add another ¾ tsp of oil to cover the base of the pan, and fry for 1 min more. Using a fish slice, transfer the chicken to the wire rack, then wipe any crumbs from the pan and repeat with the rest of the oil and chicken.
    5. Bake the chicken in the oven (on the wire rack) for 15 mins until cooked and crisp. Warm the sauce through briefly, remove the chicken from the rack and slice each one into 5 pieces. Serve with the sauce, sticky rice and mixed leaves.

    4、Lighter chicken Kiev

    A chicken Kiev with nearly half the calories of the original creation but still juicy and full of flavour. Enjoy the tender chicken and buttery, garlicky filling
    Lighter chicken Kiev recipe

    Ingredients

    Method

    1. For the filling, mix the butter, cheese and oil in a small bowl, then stir in the garlic and parsley. Season with a pinch of cayenne and salt , and generously with black pepper. Cover with cling film and chill in the freezer for 30 mins while you prepare the chicken.
    2. Mix together the panko crumbs and flour. Heat a large, non-stick frying pan, tip in the crumb mix and toast in the dry pan for a few mins or until turning pale brown – stir regularly so they brown evenly and don’t burn. Tip the crumb mix into a bowl, season with pepper and set aside.
    3. Butterfly each chicken breast without cutting all the way through, so you can then open them out flat, being careful not to make any other cuts in the flesh that the filling could escape from. Lay each breast between two pieces of cling film and bash with a rolling pin to a thickness of about 5mm. Peel off and discard the top piece of cling film and season each breast with pepper. Place a quarter of the filling in the middle, then bring both the shorter ends of the chicken in slightly so they cover each side of the filling. Now bring a long side up and carry on rolling up to make a tight package – use the cling film to help , and keep the ends tucked in as you go. Wrap each Kiev tightly in the cling film and chill in the fridge for about 30 mins (or overnight if you prefer).
    4. Heat oven to 230C/210C fan/gas 8. Tip half the crumb mix onto a large plate. Put the buttermilk in a shallow dish and season with pepper. Remove the cling film from two of the Kievs, coat each in the buttermilk, then roll in the crumbs to evenly coat all over. Pat them on the ends too, to coat and keep well sealed. Repeat with the remaining two Kievs.
    5. Heat 11/2 tsp of the oil in a small nonstick frying pan. Add two of the Kievs and fry for 1 1 / 2 mins over a medium-high heat, without moving them, adjusting the heat if necessary so they don’t burn. Turn them over, pour in another 1 / 2 tsp oil to cover the base of the pan and fry for 1 min more to brown the other side, carefully turning so all sides are becoming golden. Remove with a wide spatula and lay in a shallow baking tin lined with baking parchment. Wipe any crumbs from the pan, then repeat with the rest of the oil and chicken.
    6. Bake the chicken in the oven for 15 mins until cooked and crisp. Serve with lemon wedges and watercress. If any juices have managed to escape during cooking, simply drizzle them around the chicken once served.

    More...