One fan chicken skar Pariro is twisted healthy with a collie flower instead of potatoes for high protein, gluten -free and low -carb dinner.
Healthy chicken scarpariello
Like Chicken SaltimboCCA, Chicken Scarpariello is one of my favorite Italian cuisine. Spicy, rich and truly comfortable food. This light version is absolutely delicious! I put my chicken breast on my bones and kept the meat nicely and soft, drawing my skin to reduce fat. Traditional potatoes are replaced by College Flower Flower, which suits the steamed process. The final result is a tasty rustic dish, with healthy and gluten, low -carbs.
Why this recipe likes the most
I’m always looking for how to cook chicken breasts. If you haven’t tried chicken scarpariello before, you are being treated! The reason why this recipe is delicious is as follows!
- It is full of taste: Hot peppers, wine sauce and rosemary add a layer of taste to this dish.
- Spicy as much as you want: I like spicy stuff and this version packs a lot of heat. However, you can easily modify the spice level by reducing the number of cherry peppers, leaving extra liquids, or exchanging red bell peppers instead.
- It can be easily made: Only 10 minutes of preparation time and one fan!
- High protein: One serving has 32 grams of protein.
Product: Serving
Serving size: 1 Chicken piece, 1 cup of vegetables
- 1 1/2 Tbsp olive oil
- 2 Large Chicken breast,,, Bones and skin have been removed
- Cosher salt,,, And black pepper flavor
- 1 link Sweet Italian chicken sausage dish,,, I sliced thinly in prejudice (I used Aidells)
- 1/2 Intermediate head Collie Flower,,, Cut into floret (about 4 cups)
- 1 middle onion,,, Slice thinly
- 4 cloves garlic,,, Slice thinly
- 4 Jarr Hot cherry pepper,,, Slice Plus 1 tablespoon liquid (options for extra heat)
- 1/3 cup Dry white wine,,, Omit 30, Paleo and replace it with chicken
- 1 cup Reduced chicken stock
- 1 Sprig Rosemary,,, The needle is removed and additional additions for Garnish
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Preheat the oven to 375 ° F.
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Cut the chicken in half, make 4 pieces and leave the bones.
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Heat oil in a safe sote fan of a large, oven or cast iron frying pan.
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Season the chicken with salt and pepper and sprinkle brown for 2-3 minutes per side.
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Remove the chicken and keep it separately.
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Up to heat in the column, add onions, chicken sausages, coli flower florets, garlic and cherry peppers.
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Stir often for 2-3 minutes until vegetables and sausages begin brown.
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Add white wine, cherry pepper and additional options.
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Increase the heat before adding the chicken and boil for about 2 minutes.
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Put the chicken breast again in a pan, add the bone to the bottom, sprinkle the rosemary, boil it, and put the pan in the oven.
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Cook for 20-25 minutes or until the chicken reaches 165 ° F.
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Carefully remove, provide and enjoy in the oven with towels or kitchen gloves!
Last stage:
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clothing material: 1 Chicken piece, 1 cup of vegetables,,, Calories: 283 Kcal,,, carbohydrate : 9 G,,, protein: 32 G,,, province: 12 G,,, Saturated fat: 0.7 G,,, Cholesterol: 83 Mg,,, sodium: 465 Mg,,, fiber: 3 G,,, sugar: 1 G
The necessary ingredients
The ingredients required for this chicken scarpariello recipe are as follows. See the above recipe card for accurate measurements.
- olive oil To change chicken.
- Chicken breast It contains bones, but the skin is removed.
- KCost salt and peppertaste.
- Sweet Italian chicken sausageLike Aidells.
- Collie FlowerInstead of general potatoes, cut into small flowers.
- Onion and garlic Add a lot of taste to this recipe.
- hourOT cherry pepperPart of the liquid for extra heat.
- Dry white wineOr additional chicken without alcohol.
- RTrained Sodium Chicken Keep the chicken very moist.
- Rosemary: Use fresh rosemary and chop the leaves.
How to make chicken
Here is a simple outline for the process of creating this chicken scarpariello. See the recipe card below for a printable direction.
- prepare: Preheat the oven to 375ºF, cut chicken in half and make 4 pieces. Seasonal with salt and pepper.
- Brown chicken: Heat the oil to the middle height in the Sauté fan. Put chicken and brown into both sides and move to a plate.
- Stir -fry sausage and vegetables: Lower the heat to the middle and add onions, chicken sausages, colly flowers, garlic and cherry peppers. Cook for 2-3 minutes until everything starts with brown.
- Add liquidIf you use wine, pour wine and cherry pepper liquid. Boil, cook for 2 minutes, and pour out the stock.
- baking: Add chicken to the pan bone. Sprinkle the rosemary on top, then boil it, and put the pan in the oven. Bake for 20 to 25 minutes until the chicken reaches 165 ° F.
Recipe tips and variations
- Check if the fan is oven safety: There must be no plastic on the handle.
- Use chicken thighsTo take this recipe more traditionally, you can replace the chicken breast with chicken thighs. If it takes a little longer to cook, the nutritional information will change.
- Replace the collie flower with potatoesAnother traditional swap is to use potatoes instead of colly flowers. Replace with half fingering potatoes of equal amounts. This recipe is not low in carbohydrates when made of potatoes, but still lighter than the classic version.
What should be served with chicken scarpariello
This chicken scarpariello recipe between chicken and vegetables is a meal in itself. But if you want to eat a little more or more, you have to consider it.
save
- cold storage For up to 4 days of chicken scarpariello in a sealed container.
- Re -heating Cover the microwave in the microwave and warm it in the 350ºF oven until the chicken and vegetables are warm or placed in the baking pan.
- Hang Chicken and vegetables are made in a sealed container or freezer bag for up to 3 months. Heart in the refrigerator before re -heating.
