The light hunter’s chicken or chicken with tomato sauce and vegetables is a tasty and light second course.
I bought medium-small chicken thighs [upper thigh + drumstick] and asked the butcher to remove the skin [chicken skin is very fatty so it is advisable to remove it before cooking].
For the cooking I first used the air fryer and then a pan:
• I cooked the chicken thighs in the air fryer so that the fats released during cooking did not end up in the seasoning or hunter’s sauce;
• I prepared the seasoning or hunter’s sauce based on tomato sauce and vegetables in a pan;
and I finished the preparation of the light hunter’s chicken in the pan.
This way we prepare a light chicken that is digestible, tender, and tasty.
If you don’t have an air fryer, you can degrease the chicken with a first cooking in the oven or pan, and then finish the preparation in a pan [not the same one in which you degreased it].
- Difficulty: Easy
- Cost: Medium
- Rest time: 1 Hour
- Preparation time: 10 Minutes
- Portions: 2
- Cooking methods: Air Frying, Stovetop
- Cuisine: Italian
Ingredients
- 2 chicken thighs (upper thigh + drumstick)
- to taste white wine (or lemon juice)
- 1 pinch mix of herbs and spices for roast (+ turmeric, red chili, mixed pepper)
- 1 pinch garlic powder
- 1/2 shallot
- 1/4 cup water
- to taste tomato sauce (homemade)
- 1 vegetable bouillon cube (homemade)
- to taste celery (in chunks)
- 12 green olives (pitted)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste parsley (chopped)
- 1 drizzle extra virgin olive oil (raw)
Tools
- Baking Dish
- Air Fryer
- Pan
Preparation
If you don’t have an air fryer, you can degrease the chicken with a first cooking in the oven or pan, and then finish the preparation in a pan [not the same one in which you degreased it].
Buy medium-small chicken thighs [upper thigh + drumstick] and ask the butcher to remove the skin [chicken skin is very fatty so it is advisable to remove it before cooking].
Transfer the chicken to a baking dish.
Sprinkle with white wine [or alternatively with lemon juice].
Season with a mix of herbs and spices for roast and the spices you prefer [turmeric, red chili, mixed pepper].
Massage to distribute the seasoning evenly.Seal the baking dish with plastic wrap or close it inside a freezer bag and place it in the fridge for at least an hour.
After at least an hour, take the chicken out of the fridge and proceed with cooking.
Follow the instructions [temperature and times] indicated in your appliance’s user manual.
Procedure with my Ariete Air Fryer – Fry Healthy [Eurospin]:
• set the temperature to 392° F;
• preheat for 5 minutes;
• remove the basket;
• pour a drop of oil on a paper towel and oil the grill accessory;
• place the chicken pieces on the grill accessory without overlapping them;
• cook for 25 minutes;
• remove the basket;
check that the chicken is cooked internally by testing a piece by spreading the meat with cutlery without breaking it;
• turn the chicken pieces;
• continue cooking for 5 minutes until crispy and golden.Your air-fried chicken is ready, crispy and golden outside and soft and succulent inside.
In a hot pan, brown a sprinkle of garlic powder.
Add the shallot and let it soften for a few seconds.
Add 1/4 cup of water and wait for it to fry.Add the tomato sauce*.
* amount depending on the diameter of the pan used.Add:
• a cube of vegetable bouillon;
• celery in chunks;
• olives;
• a pinch of salt;
• a pinch of pepper;
and heat until boiling.Turn off the heat.
Transfer the chicken to the pan.
Turn it in the seasoning until completely flavored.
Add the parsley.
Let it flavor until serving time.Before serving, bring the seasoning to a boil until even the chicken is hot.
Turn it in the seasoning until completely flavored.
Grind a little more pepper.
Sprinkle with a drizzle of raw oil.
Plate.
Distribute the hunter’s sauce over the chicken.Your light hunter’s chicken is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes and diabetes.
Here you find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations of food indicated in your eating plan.
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