Recipes › Main Course › Lean Chicken Cacciatore Recipe

Lean Chicken Cacciatore Recipe High-Protein

Recipe by Pedro M. A. Neves

Lean Chicken Cacciatore is a classic Italian hunter-style braise featuring tender skinless chicken thighs simmered in a rich tomato sauce with vegetables and herbs. This high-protein version strips away excess fat while preserving the authentic deep flavors of the traditional dish, making it ideal for fitness-focused meals without sacrificing taste.

Ingredients

• 800g boneless skinless chicken thighs, trimmed of visible fat
• 30ml extra virgin olive oil
• 1 medium yellow onion, sliced into 8mm strips
• 3 cloves garlic, minced
• 2 medium red bell peppers, cut into 25mm chunks
• 150g mushrooms, halved
• 400g canned crushed San Marzano tomatoes
• 120ml low-sodium chicken broth
• 60ml dry white wine (or additional broth)
• 2 bay leaves
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 8 fresh basil leaves
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 2 tablespoons tomato paste

Instructions

1. Pat chicken thighs dry with paper towels and season both sides evenly with salt and pepper.

2. Heat olive oil in a large heavy-bottomed Dutch oven or wide skillet over medium-high heat until shimmering.

3. Working in two batches to avoid crowding, sear chicken thighs skin-side down for 3-4 minutes until golden, then flip and sear the other side for 2-3 minutes. Transfer to a clean plate.

4. Reduce heat to medium and add sliced onions to the pot, stirring occasionally for 3 minutes until softened and fragrant.

5. Add minced garlic and tomato paste, stirring constantly for 1 minute until the paste darkens slightly and coats the onions.

6. Pour in white wine, scraping the bottom of the pot with a wooden spoon to release browned bits, and simmer for 2 minutes.

7. Add crushed tomatoes, broth, bay leaves, oregano, and thyme. Nestle the chicken thighs back into the sauce along with any accumulated juices.

8. Bring to a simmer, then reduce heat to low, cover, and braise for 25 minutes. Add bell peppers and mushrooms, stir gently, and continue cooking uncovered for 15 minutes until chicken is tender and vegetables are soft.

9. Remove from heat and stir in fresh basil leaves. Taste and adjust seasoning with additional salt and pepper if needed.

Substitutions

• Replace chicken thighs with boneless skinless chicken breast (pound to 20mm thickness) for leaner protein, reducing cook time by 10 minutes.
• Substitute mushrooms with zucchini or artichoke hearts for a lighter vegetable profile.
• Use fresh diced tomatoes (400g) instead of canned tomatoes for a fresher taste.
• Replace white wine with additional low-sodium broth for an alcohol-free version.

Tips

• Do not skip the searing step—it develops a flavorful crust through the Maillard reaction that deepens the sauce.
• Trim all visible fat from chicken thighs before cooking to reduce total fat content while maintaining juiciness.
• Serve over whole grain pasta, polenta, or with crusty whole grain bread to soak up the rich sauce.
• Make this dish one day ahead and refrigerate; the flavors deepen overnight and fat solidifies on the surface for easy removal.

Cacciatore, meaning 'hunter' in Italian, reflects humble peasant cooking traditions where game was braised with available garden vegetables and preserved tomatoes. This Tuscan preparation remains a cornerstone of Italian home cooking, valued for its simplicity and ability to transform tougher cuts into tender, flavorful meals.

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