Chicken Cacciatora

Ingredients

• 3 Tbsp olive oil
• 1 (3 pound) chicken, cut up, 
• 1 medium onion, sliced
• 3 garlic cloves, minced
• 1/2 pound mushrooms, sliced
• 1 (16 oz) can tomatoes
• 1 (8 oz) can tomato sauce
• 1 tsp. dried oregano
• 1/2 tsp. pepper
• 1 large bell pepper, cut into 1 inch pieces

 Directions

1. In a large frying pan, heat oil over medium heat.
2. Add chicken and brown on all sides, about 10 minutes.
3. Remove and drain on paper towels.
4. Add onion, garlic, mushrooms and bell pepper to pan and sauté until onions and pepper are softened, about 5 minutes.
5. Add remaining ingredients. Stir well.
6. Return chicken to pan. Bring to a boil, reduce heat.
7. Cover and simmer 30 minutes, until chicken is tender.

Spaghetti Squash w/ Chicken, Garlic, Sun-Dried Tomatoes, Pine Nuts & Basil

Pretty yummy recipe that's really easy to make.   You can mix it up with all kind of stuff.


Ingredients

• 1 Spaghetti Squash, steamed and shredded (see instructions below)
• 6-8 cloves garlic, minced
• 2-3T olive oil
• 1/3 c sun-dried tomatoes
• 1/3 c pine nuts
• 1 lb. cooked chicken, sliced in bite size pieces
• 1 bunch basil, julienned (I subbed dried oregano since Basil is hard to find in late Fall.)

Directions

1. Preheat oven to 375 degrees. Cut spaghetti squash in half and remove seeds with a spoon. Place face down in an oven proof dish. Fill with 2 inches of water. Steam (uncovered) in oven for 45 minutes to 1 hour (until squash is slightly tender to the touch). Remove from oven and let cool to handling temp. Use fork to pull flesh out of squash in long strands. OR Pierce squash all over and microwave for 20 minutes. Set aside.
2. Sauté garlic, pine nuts, sun-dried tomatoes and chicken in olive oil for 2 minutes. 
3. Toss in spaghetti squash and mix until warmed through and most of liquid from squash has cooked off (about 5 minutes). 
4. Salt and pepper to taste. 
5. Turn off heat and toss in basil. 
6. Serve immediately.

More ideas: You can also use parmesan, mushrooms, other veggies, bacon, meat, sausage, olives...

Thanks to Crossfit Invictus for recipe

Rosemary Chicken Bites

Great quick and easy way to fix some protein for a meal.  Cook extra for those mid day and late night snacks. You might even be able to talk your kids into thinking these are Chicken Nuggets.


Ingredients

• 2 boneless skinless chicken breasts cut into 1-inch pieces (F:5, P:91)
• 1 Tablespoon of olive oil (F:13.5)
• 1/4 teaspoon of garlic (n/a)
• 2 Tablespoons of Rosemary blend seasoning ( I use Sylvia’s “Queen of Soul Food” secret blend. It’s salt free!) (n/a)

Directions

1. Cut the chicken into 1-inch pieces. Remove all visible fat.
2. Combine oil, garlic, seasoning and chicken in a ziploc bag and kneed for two minutes straight.
3. Heat skillet over medium heat until drop of water sizzles; add chicken and cook 10-12 minutes or until chicken is golden brown and no longer pink in center.
4. Transfer to a plate and serve.

Makes 3 servings

Thanks Crossfit Downtown Winston