Many cooks overload Italian-American-style red sauce with olive oil. While it is a healthy fat, it’s still a fat. At 120 calories per tablespoon, that’s a lot of leeway in the hands of a liberal cook. In this version, the olive oil has been reduced to 1/2 tablespoon for all 4 portions and it still tastes great. If you use chicken thighs, you’ll end up with a little more cholesterol but a lot more flavor. (If your diet requires very small amounts of cholesterol, use boneless, skinless chicken breast instead of the chicken thighs, and simmer them for only 10 to 12 minutes to prevent their drying out.

　　

Ingredients

serves 4

　　4 boneless, skinless chicken thighs (about 4 ounces each)

　　Salt and freshly ground black pepper

　　1/2 tablespoon extra-virgin olive oil

　　One 8-ounce package sliced button mushrooms

　　1 large green bell pepper, seeded and cut into large dice

　　1/2 cup dry red wine

　　1 3/4 cups Rocco’s How Low Can You Go Low-Fat Marinara Sauce (page 206) or store-bought low-fat marinara sauce

　　1/2 cup fresh basil, roughly chopped

　　

Step 1

Heat a Dutch oven over medium heat. Season the chicken with salt and pepper to taste. When the pot is hot, add the olive oil. Add the chicken and sear it on both sides until it is golden brown, about 4 minutes. Transfer the chicken to a plate and set it aside.

　　

Step 2

Add the mushrooms and bell peppers to the Dutch oven. Season the vegetables with salt and pepper, and cook until they have softened a little bit, about 8 minutes.

　　

Step 3

Add the wine and cook until it has reduced by half. Add the marinara sauce and the basil, and bring the sauce to a simmer. Add the browned chicken, pushing each piece down in order to submerge it as much as possible in the sauce. Cover the pot and bring the stew to a simmer. Then reduce the heat to medium-low and simmer, covered, until the chicken is cooked through and tender, about 15 minutes. Season with salt and pepper to taste, if desired, and serve.

　　

nutrition information

Step 4

Fat: 38.1g (before), 6.9g (after)

　　

Step 5

Calories: 670 (before), 240 (after)

　　

Step 6

Protein: 26g

　　

Step 7

Carbohydrates: 12g

　　

Step 8

Cholesterol: 95mg

　　

Step 9

Fiber: 2g

　　

Step 10

Sodium: 348mg

　　Now Eat This by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by Random House Publishing Group. All Rights Reserved.Hailed as the "Leading Chef of his Generation" by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.