Chicken slow-cooked in tomato sauce with bell pepper, mushrooms, onion and Italian herbs — a hearty Italian hunter's stew that is high in protein, rich in vegetables and low in carbohydrates.
Cacciatore means "in the hunter's style" in Italian: chicken cooked in tomato sauce with bell pepper and mushrooms.
A rustic, vegetable-rich stew that is high in protein and low in carbohydrates (before any starchy sides).
Season the chicken with salt and pepper, then sear it in olive oil on both sides until golden. Searing seals in the juices and builds flavour.
In the same pot add the onion and garlic and soften them, then add the balsamic vinegar, crushed tomatoes, green bell pepper, mushrooms and Italian seasoning. The mushrooms and bell pepper enrich the stew.
Return the chicken to the sauce, cover the pot and cook over gentle heat until the chicken is cooked through (74°C) and the sauce has thickened and the flavours have melded.
Leave the stew to rest for a few minutes after cooking so the flavours settle and the sauce thickens a little more.
Garnish the chicken with parsley and serve it over wholemeal pasta or brown rice. A warm Italian hunter's chicken stew.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Italian Chicken Cacciatore, and how to fix them:
Too little oil or the pan is cold. Heat the pan and add enough oil before adding the ingredients, and do not crowd the pan.
Heat too low or cooked too long. Stir-fry over high heat for a short time to keep the vegetables crisp and vibrant.
Not enough salt or spices. Season well and taste, then add fresh herbs or a squeeze of lemon to lift all the flavours.
Three days in an airtight container after cooling. Reheat until fully hot before serving.
One to two months in individual portions. Thaw in the refrigerator before reheating.
Prepare and chop the ingredients in advance and store in the refrigerator; assembly and cooking take only minutes at serving time.
Over gentle heat with a splash of water or in a moderate oven until hot. Do not leave outside the refrigerator for more than two hours [2].
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Chicken | Turkey or firm tofu | same weight | A leaner or plant-based alternative |
| Oil / fat | Extra virgin olive oil | same amount | Monounsaturated fats, better for heart health |
| Salt | Herbs, spices and lemon juice | to taste | Reduces sodium while delivering plenty of flavour |
| Servings | Ratio |
|---|---|
| 2 (single × 2) | half the amounts |
| 4 (base) | amounts as written |
| 6 (family) | 1.5 times the amounts |
| 8 (hosting) | double the amounts |
The bell pepper and mushrooms raise the vegetable and fibre content in the sauce. The chicken is high in protein and low in fat, and the sauce is light (no cream). Serve it over wholemeal pasta or mashed vegetables to lower the glycaemic load.
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