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Posted  • Marjani Smith

Chicken Cacciatore with Zasta


65g PROTEIN  14g FAT  37g CARBS  10g FIBER  218mg SODIUM

Rome wasn’t built in a day, and Americans’ fondness for Italian cuisine is no secret either. If you are trying to lose weight, however, pasta of any kind is simply not an option. This main meal represents a healthy take on a classic Italian favorite, and who needs pasta when you can make ZASTA!
1 pound plum tomatoes, coarsely chopped
6 ounces crimini (baby bella) mushrooms, chopped
1 medium red onion, thinly sliced (about 3 cups)
1 large green pepper, cut into thin strips
1 large yellow pepper, cut into thin strips
2 tablespoons olive oil
2 tbsp. red wine vinegar
1 tbsp. Italian seasoning
Cooking spray
2 ¾ lbs. chicken breast, cut into cubes
1 tbsp. chopped fresh rosemary, divided
1 ¼ cup low-sodium vegetable stock
1 14 ½ ounce can diced tomatoes in juice
1/4 cup thinly sliced basil, divided
1 tbsp. drained capers, divided
2 garlic cloves, minced
4 large zucchini

  1. Preheat oven to 450 and line a baking pan with non-stick foil.
  2. Spread the tomatoes, mushrooms, onions and peppers on baking pan.
  3. Place the olive oil, vinegar and Italian seasoning a large bowl and mix well.
  4. Drizzle over the vegetables to coat.
  5. Roast the vegetables for 20 minutes.
  6. Spray a large skillet with cooking spray and heat over a medium-high heat until hot.
  7. Add the chicken and garlic.
  8. Decrease heat to medium and stir while cooking, approximately 8-10 minutes.
  9. Remove the chicken and place aside.
  10. In the same skillet add the canned tomatoes, rosemary, basil, stock and capers and bring to a boil.
  11. Reduce the heat and simmer for 10-12 minutes.
  12. Add the chicken and roasted vegetables and simmer for an additional 5 minutes.
For the zasta:
  1. Using a julienne peeler, peel the zucchini lengthwise.
  2. Peel each side, avoiding the seeds in the middle of the zucchini.
  3. Place the “noodles” in a colander and let sit for while water boils.
  4. Bring a pot of water to a boil. Add the zucchini noodles and boil for only about 30-60 seconds.
  5. The noodle should be firm but not crunchy or mushy.
  6. Drain the “zasta” and enjoy.
Cacciatore means hunter in Italian, and so you will want to hunt down some free range chicken at your local market. We recommend trimmed, lean breasts, but dark meat is fine (if a bit fattier) and represents the more traditional approach.

People often slow cook this dish, and if you have a crock pot, you might give that a shot. You will still want to roast the vegetables (maybe not as long) and sear the chicken in a skillet (steps 6 and 7), but the rest of the cooking should be done in the crock pot over the course of a couple hours.

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