Italian · dinner
Chicken Cacciatore with Porcini
Video by Chef Billy Parisi on YouTube · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Chicken braised in a tomato sauce thick with carrots, celery and two kinds of mushroom: high in protein and B vitamins, with lots of vegetables per serve, olive oil as the only added fat and no cream or flour.
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Ingredients 15
Method
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- Pour 2 cups of boiling water over the dried porcini and leave 20 minutes. Strain through a fine sieve, keeping half the liquid; rinse, squeeze and chop the mushrooms. 1:30
- Season the chicken pieces well with salt and pepper. Brown them in the oil in a wide heavy pot over medium heat, about 4 minutes per side, then set aside. 3:37
- Add the onion, celery, carrot, garlic, fresh mushrooms and porcini to the pot and sauté for 6–7 minutes. 5:05
- Pour in the red wine and let it bubble over medium heat for about 5 minutes until almost gone. 5:39
- Stir in the reserved porcini liquid, the hand-crushed tomatoes, parsley, rosemary, salt and pepper. Return the chicken, cover and simmer on low for 25–30 minutes until cooked through. Finish with plenty of chopped parsley. 5:54
Tip. Take the skin off before serving to cut the saturated fat. Serve with soft polenta, wholegrain bread or wholewheat pasta. Keeps 3 days in the fridge and freezes well.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 17%
- Protein 37%
- Fat 46%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High81%
45 µg a serve, mostly from chicken (86%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High65%
1.1 mg a serve, mostly from chicken (58%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High44%
53 µg a serve, mostly from fresh parsley (50%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A High43%
383 µg a serve, mostly from carrots (61%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C High41%
37 mg a serve, mostly from tomatoes (81%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Zinc High39%
4.3 mg a serve, mostly from chicken (70%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron High38%
6.9 mg a serve, mostly from tomatoes (60%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium High34%
1590 mg a serve, mostly from tomatoes (58%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E High34%
5 mg a serve, mostly from tomatoes (69%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium High23%
98 mg a serve, mostly from tomatoes (48%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B12 High21%
0.5 µg a serve, mostly from chicken (97%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Folate Source18%
73 µg a serve, mostly from tomatoes (56%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 Source13%
0.2 g a serve, mostly from chicken (76%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium Source12%
162 mg a serve, mostly from tomatoes (65%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
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Vitamin D1%
0.2 µg a serve, mostly from chicken (69%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chef Billy Parisi; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.