This One Pot Italian Chicken is a #HubSquad submission from one of our lovely members Holly McGinness! We did a nutritional analysis and suggested the following adjustments:
- Swapping the cream for light cream, reducing the amount of cream and removing butter. This significantly reduced the fat content of the meal in order to reduce the overall energy and saturated fat content.
- Dividing the meal into 4 portions and suggest 150g of chicken per portion for a full and filling protein serve.
- Increasing the vegetables by adding more spinach and including diced red onion and capsicum.
- Suggest rice or potato as a carbohydrate option if desired.
All these changes help make a whole-food and plate model based meal! Plus, only one pot to wash up!
One Pot Italian Chicken
- 1 tbsp oil, olive extra virgin
- 600 g chicken, breast sliced lengthways
- 2 clove garlic finely chopped
- 1 onion, red finely chopped
- 1 capsicum, red finely chopped
- 80 g tomato, sundried semi-dried, drain well
- 80 ml wine, white 1/3 cup
- 125 ml cream, thickened light, 1/2 cup
- 250 ml stock, chicken reduced salt, 1 cup
- 2 cup spinach, baby
- 1 cup basil, fresh leaves torn
- Heat the oil in a large non-stick frying pan over high heat.
- Season the chicken and add to the pan. Reduce heat to medium-high. Cook the chicken for 5 minutes each side to until just cooked through. Transfer to a plate. Cover with foil to keep warm.
- Place the garlic in the pan. Cook, stirring, for 1 minute or until aromatic. Add the onion and capsicum and cook for 1 minute or until softened. Add tomatoes and stir to coat. Add the wine and cook for 1 minute or until reduced. Add the cream and stock.
- Return the chicken to the pan and simmer for 5 minutes or until liquid is reduced. Stir through the spinach until wilted. Season and sprinkle with the basil leaves.
- 1 serve protein
- 2 serves fat
- 3 serves non-starchy vegetables