Chicken Cacciatore – CrossFit Series

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Chicken Cacciatore

Ingredient List:

  • 2 whole chickens (approx. 5lbs each), quartered and spine removed
  • 4 yellow onions, large dice
  • 2 yellow squash or zucchini, large dice
  • 10 carrots, large dice
  • 8 cups mushrooms, left whole or halved, depending on size
  • 6 bell peppers, red, yellow or green, large dice
  • 4 cups red wine
  • 4 – 28oz cans whole diced tomatoes
  • 4 – 28oz cans tomato puree or sauce
  • 3 pounds smoked sausage, large dice
  • 1 cup roasted garlic puree (optional)
  • 1 cup garlic, minced
  • 3 tablespoons Italian seasoning
  • 1 teaspoon white pepper
  • 2 tablespoons paprika
  • Kosher salt, to taste
  • Fresh ground black pepper, to taste
  • Ground red chili, to taste
  • Olive oil, as needed

Preparation Instructions:

  1. In a large bowl, toss chicken quarters with Italian seasoning, paprika, white pepper, kosher salt, black pepper and red chili. Drizzle with olive oil and toss to coat well.
  2. Heat a large pan over medium-high heat and add olive oil. Once oil begins to shimmer, add chicken to pan, skin side down and cook until the skin becomes nicely caramelized, approximately 6 minutes. Turn chicken over and cook and additional 6 minutes.
  3. Push all the chicken to one side and tilt the pan so that all of the oil flows to the opposite side of the pan than the chicken. Add garlic to the oil and stir immediately, regulate heat at this point to ensure garlic toasts, but doesn’t burn. Cook about 1 minute.
  4. Add mushrooms, peppers, onion, carrots and zucchini to pan and stir well to coat with garlic. Make sure the veggies are not on the bottom of the pan and the chicken is resting on top of them.
    Deglaze pan with red wine, turn heat to medium-low and cover with lid. Allow to cook for 10-15 minutes.
  5. Add diced tomatoes and tomato sauce and stir well. Continue cooking with lid on for 10-15 additional minutes.
  6. Remove lid, stir well and continue cooking with lid off over low heat for another 30 minutes or up to 2 hours, depending on how much time you have. The longer the chicken cooks at this point, the more tender it will become. At 2 hours, it should be fall off the bone tender. However, you can stop at any point once it has reached an internal temp of 165°F.
  7. Add sausage and roasted garlic and stir well.
  8. Do a taste test and adjust seasoning to your liking with salt and pepper.
  9. Serve immediately with a nice bottle of wine. Bon Appetit!
  10. Refrigerate remaining portions for up to one week or freeze for up to six months.

“Keep It Paleo!”

Zone Breakdown:

Proteins: (92)

We start with 2 Whole chickens that are about 5lb’s each. After we cook them and take out the bones, we will probably have about 3lbs left of each, or about 48oz. With 1 oz being 1 block, that gives us 48 blocks of protein from the chicken. We have 3 pounds of sausage, which equals 48oz.   With 1oz of sausage equaling one block that gives us another 48 blocks for a total of 92 protein blocks of protein.

Carbohydrates: (88)

When we cut up an average sized yellow onion it gives us about 2 cups total. We know that we have ½ cup in one block, so therefore per onion we have 4 blocks for a total of 16 blocks from the onions. We also have 2 blocks from the yellow squash. Each squash gives us about one block as 2 cups equal one block. We have 10 carrots, which we are assuming are medium sized carrots. One block of carrots equals 125g, and one medium sized carrot is about 60g. Given that, about 2 carrots equal one block, so we get about 5 blocks from the carrots. 4 cups of mushrooms equal one block, so we get two blocks from the mushrooms.   Our bell peppers, usually give us about one cup each, and 2 cups equal one block. So with 6 peppers, that’s 3 blocks total from them. Next we have wine. 4oz , or ½ cup of wine equal one block. With 4 cups, that’s 8 blocks from the wine. We have 8oz, or 1 cup of tomatoes equaling one block, so with 112oz of tomatoes, we have 14 blocks. The same measure amount of puree with only 4oz equaling one block. Therefore we have 28 blocks from the puree. For garlic, we know that 28g equal one block, and one clove equals about 2-3g and 10 cloves therefore equal on block. 1 cup of garlic equals about 136g. In one cup we therefore get about 5 blocks. Since we have two cups added, that’s 10 carb blocks from the garlic. We have a total of 88 blocks.

Fats: (9+)

The only fats we are using is the fat added from the olive oil. For every tablespoon of oil we add, we add 9 fat blocks.

Balancing Act:

This recipe makes a lot of food. We can break this recipe down into about 23 servings of 4 carb and 4 protein blocks.

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