COMFORT FOOD
MADE LIGHTER Angela Nilsen fnds creative ways to give fve favourite comfort food dishes a healthy makeover. Her lighter versions offer all the taste of the originals, but with far less of the fat, carbs and calories Photographs MIKE ENGLISH
Lighter Chicken cacciatore An Italian classic, which means ‘hunter’s stew’, this dish is often traditionally cooked with a whole jointed chicken, pancetta and a good slug of olive oil. All delicious, but high in fat. With just a few small changes, I’ve reduced the fat levels and the calories, but it still tastes so good. It’s also smart enough to serve for a gathering with family or friends. SERVES 4 PREP 15 mins COOK 50 mins LOW 2 OF 5 GOOD EASY LOW FAT CAL FOLATE A DAY 4 YOU
1 tbsp olive oil 3 slices prosciutto, fat removed, chopped 1 medium onion, chopped 2 garlic cloves, fnely chopped 2 sage sprigs 2 rosemary sprigs 4 skinless chicken breasts (550g/1lb 4oz total weight), preferably organic 150ml/1/4pt dry white wine 400g can plum tomatoes in natural juice 1 tbsp tomato purée 225g/8oz chestnut mushrooms, quartered or halved if large small handful chopped fat-leaf parsley, to serve
1 Heat the oil in a large non-stick frying pan. Tip in the prosciutto and fry for about 2 mins until crisp. Remove with a slotted spoon, letting any fat drain back into the pan, and set aside. Put the onion, garlic and herbs in the pan and fry for 3-4 mins. 2 Spread the onion out in the pan, then lay the chicken breasts on top. Season with pepper and fry for 5 mins over a medium heat, turning the chicken once, until starting to brown on both sides and the onion is caramelising on the bottom of the pan. Remove the chicken and set aside on a plate. Raise the heat, give it a quick stir and, when sizzling, pour in the wine and let it bubble for 2 mins to reduce slightly. 3 Lower the heat to medium, return the prosciutto to the pan, then stir in the tomatoes (breaking them up with your spoon), tomato purée and mushrooms. Spoon 4 tbsp of water into the empty tomato can, swirl it around, then pour it into the pan. Cover and simmer for 15-20 mins or until the sauce has thickened and reduced slightly, then return the chicken to the pan and cook, uncovered, for about 15 mins or until the chicken is cooked through. Season and scatter over the parsley to serve. PER SERVING energy 262 kcals • fat 6.2g • saturates 1.3g • carbs 6.9g • sugars 5.2g • fibre 2.7g • protein 38.7g • salt 1.0g
What’s the difference? Per serving
Classic Lighter chicken cacciatore version
kcals fat saturates fbre salt
134
Much healthier - just as delicious
bbcgoodfood.com
620 40.3g 11.5g 1.8g 1.6g
262 6.2g 1.3g 2.7g 1.0g
Every month Angela Nilsen gives an indulgent recipe a healthy, modern makeover. You can fnd more of her lighter recipes at bbcgoodfood.com. Many of Angela’s recipes have also been collected in a book, Make It Lighter (£14.99, Hamlyn). You can buy the book for just £13.49. Call 01326 569444, p&p is free. Or buy online at sparkledirect.com/goodfood.
March 2015
