CHICKEN CACCIATORE
This is a quick and healthy one-pot meal. See the cancer preventive benefits below:
Major source of potential anti-cancer natural compounds:
Phytochemicals (see above): Allium compounds (found in onion), plant polyphenols [flavonoids (found in apples, apricots, blueberries, pears, raspberries, strawberries, black beans, cabbage, onions, parsley, pinto beans, and tomatoes.), phenolic acids (aromatic secondary plant metabolites, widely spread throughout plants)], plant sterols (found in small quantities in many fruits, vegetables, vegetable oils, nuts, seeds, cereals and legumes), terpenes [carotenoids (found in carrots), monoterpenes (found in the essential oils of many plants including fruits, vegetables, and herb), and limonene (see above)]
- Both chicken and mushrooms are good source of selenium.
- The use of grated citrus zest (or peel) in cooking is recommended. Limonene, a phytochemical (natural molecule found in plants) that may help your body eliminate carcinogens (cancer causing agents), is found in the peel.
- One serving provides 110%+ of the DV (daily value) for Vitamin A, 100% of the DV for Vitamin C, and 10% of the DV for folate (naturally occurring form of Vitamin B9).
- A good source of fiber.
Major source of potential anti-cancer natural compounds:
Phytochemicals (see above): Allium compounds (found in onion), plant polyphenols [flavonoids (found in apples, apricots, blueberries, pears, raspberries, strawberries, black beans, cabbage, onions, parsley, pinto beans, and tomatoes.), phenolic acids (aromatic secondary plant metabolites, widely spread throughout plants)], plant sterols (found in small quantities in many fruits, vegetables, vegetable oils, nuts, seeds, cereals and legumes), terpenes [carotenoids (found in carrots), monoterpenes (found in the essential oils of many plants including fruits, vegetables, and herb), and limonene (see above)]
The recipe:
4 servings
4 servings
- 4 split boneless chicken breasts (one and a half pounds), skin trimmed of all visible fat
- salt and freshly ground black pepper
- 1 tablespoon olive oil
- 1 medium onion
- 1 large green bell pepper (consider choosing organic), seeded and cut into long, thin strips
- 2 medium celery ribs (consider choosing organic), chopped
- 2 medium carrots (consider choosing organic), peeled and sliced a quarter thick
- 1 garlic glove, minced
- 1 tablespoon flour (consider choosing organic)
- A quarter dry white wine
- 1 14-1/2 -ounce stewed tomatoes (consider choosing organic)
- 1 cup domestic mushrooms, slices
- 1 teaspoon grated lemon zest
- 2 tablespoons chopped fresh flat-leaf parsley
Chicken Cacciatore Season the chicken with salt and pepper. Heat the olive oil in a medium non-stick saucepan or casserole over medium-high heat and sauté the chicken until it is golden brown on both sides (about 5 minutes). Transfer chicken to a plate and let them set aside.
In the same pan, cook the onion, green pepper, celery, and carrots over medium heat, stirring often, until onion and pepper are soft (about 10 minutes). Add the garlic and cook for another minute. Sprinkle the flour over the vegetables and stir to blend in evenly - there should be no lumps.
Add the white wine and stir to dissolve all flavorful particles on the bottom of the pan. Ass the tomatoes, mushrooms, lemon zest, and salt and pepper to taste; stir the mixture well. Bring to a boil, and then reduce the heat so that the mixture simmers.
Return the chicken breasts to the pan and braise, covered, until the chicken is done (about 15 minutes).
Place the chicken breasts in the large shallow soup bowls and spoon the sauce and vegetables over the top. Garnish with parsley.
Bon Appétit!
Sources:
1. Modified from The Strang Cancer Prevention Center Cookbook, 2004.
2. Phenolic acids in foods: an overview of analytical methodology. J Agric Food Chem. 2003 May 7;51(10):2866-87.
3. Cancer chemoprevention and therapy by monoterpenes. Environ Health Perspect. Jun 1997; 105(Suppl 4): 977–979.
In the same pan, cook the onion, green pepper, celery, and carrots over medium heat, stirring often, until onion and pepper are soft (about 10 minutes). Add the garlic and cook for another minute. Sprinkle the flour over the vegetables and stir to blend in evenly - there should be no lumps.
Add the white wine and stir to dissolve all flavorful particles on the bottom of the pan. Ass the tomatoes, mushrooms, lemon zest, and salt and pepper to taste; stir the mixture well. Bring to a boil, and then reduce the heat so that the mixture simmers.
Return the chicken breasts to the pan and braise, covered, until the chicken is done (about 15 minutes).
Place the chicken breasts in the large shallow soup bowls and spoon the sauce and vegetables over the top. Garnish with parsley.
Bon Appétit!
Sources:
1. Modified from The Strang Cancer Prevention Center Cookbook, 2004.
2. Phenolic acids in foods: an overview of analytical methodology. J Agric Food Chem. 2003 May 7;51(10):2866-87.
3. Cancer chemoprevention and therapy by monoterpenes. Environ Health Perspect. Jun 1997; 105(Suppl 4): 977–979.
