One Pan Hen Scarpariello will get a wholesome twist with cauliflower rather than potatoes for a high-protein, gluten-free, low-carb dinner you’ll love.
Wholesome Hen Scarpariello
Like Hen Saltimbocca, Hen Scarpariello is certainly one of my favourite Italian dishes. It’s spicy, wealthy and actually a consolation meals. This lighter model is completely scrumptious too! I saved the hen breast on the bone and simply pulled off the pores and skin with the intention to scale back the fats whereas holding the meat good and tender. Conventional potatoes are changed with cauliflower florets, which arise nicely to the braising course of. The tip result’s a flavorful rustic dish, which additionally simply occurs to be wholesome, gluten-free and low-carb.
Why This Recipe Is a Favourite
I’m at all times on the lookout for methods to prepare dinner hen breast. When you’ve by no means tried hen scarpariello earlier than, you’re in for a deal with! Right here’s what makes this recipe so scrumptious!
- Stuffed with Taste: Scorching peppers, wine sauce, and rosemary add layers of taste to this dish.
- As Spicy As You Need: I like issues spicy and this model packs a variety of warmth. Nonetheless, the spice stage can simply be modified by lowering the variety of cherry peppers, leaving out the additional liquid or swapping in purple bell peppers as a substitute.
- Simple to Make: Simply 10 minutes of prep time and one pan!
- Excessive Protein: One serving has 32 grams protein to fill you up!
Yield: servings
Serving Measurement: 1 piece hen, 1 cup greens
- 1 1/2 tbsp olive oil
- 2 giant hen breasts, bone in, pores and skin eliminated
- kosher salt, and black pepper to style
- 1 hyperlink cooked candy Italian hen sausage, sliced thinly on a bias (I used Aidells)
- 1/2 medium head cauliflower, lower into florets (about 4 cups)
- 1 medium onion, sliced thinly
- 4 cloves garlic, sliced thinly
- 4 jarred sizzling cherry peppers, sliced plus 1 tbsp liquid (elective for further warmth)
- 1/3 cup dry white wine, omit for whole30, paleo and substitute with hen inventory
- 1 cup reduced-sodium hen inventory
- 1 sprig rosemary, needles eliminated and roughly chopped, plus further for garnish
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Preheat oven to 375°F.
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Lower hen in half to make 4 items, leaving the bone on.
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Warmth oil in a big, oven protected sauté pan or forged iron skillet with straight sides over medium-high warmth.
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Season the hen with salt and pepper and brown 2-3 minutes per facet.
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Take away hen and put aside.
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Decrease warmth to medium and add onion, hen sausage, cauliflower florets, garlic and cherry peppers.
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Sauté, stirring incessantly, for 2-3 minutes till greens and sausage begin to brown.
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Add the white wine, cherry peppers and extra elective liquid.
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Increase warmth and permit to boil for about 2 minutes earlier than including hen inventory.
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Add hen breasts again into pan, bone facet down, sprinkle rosemary on high, carry to a boil after which place the pan within the oven, uncovered.
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Prepare dinner for 20-25 minutes or till hen reaches 165°F.
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Take away from oven fastidiously, with towel or kitchen gloves, serve and luxuriate in!
Final Step:
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Serving: 1 piece hen, 1 cup greens, Energy: 283 kcal, Carbohydrates: 9 g, Protein: 32 g, Fats: 12 g, Saturated Fats: 0.7 g, Ldl cholesterol: 83 mg, Sodium: 465 mg, Fiber: 3 g, Sugar: 1 g
Components You’ll Want
Listed below are the elements you’ll want for this hen scarpariello recipe. See the recipe card above for precise measurements.
- Olive Oil for browning the hen.
- Hen Breast halves, with the bone in however the pores and skin eliminated.
- Okayosher Salt and Pepper, to style.
- Candy Italian Hen Sausage, like Aidells.
- Cauliflower, lower into florets as an alternative to the standard potatoes.
- Onion and Garlic add a number of taste to this recipe.
- Hot Cherry Peppers, plus a few of the liquid for further warmth.
- Dry White Wine, or further hen inventory for an alcohol-free model.
- Reduced-Sodium Hen Inventory to maintain the hen tremendous moist.
- Rosemary: Use recent rosemary and mince the leaves.
The best way to Make Hen Scarpariello
Right here’s a fast overview of the method of creating this hen scarpariello. See the recipe card on the backside for printable instructions.
- Put together: Preheat your oven to 375ºF and lower the hen in half to make 4 items. Season with salt and pepper.
- Brown the Hen: Warmth the oil in a sauté pan over medium-high. Add the hen and brown either side, then switch to a plate.
- Sauté the Sausage and Veggies: Decrease the warmth to medium and add the onion, hen sausage, cauliflower, garlic, and cherry peppers. Prepare dinner for two to three minutes, till all the things is beginning to brown.
- Add the Liquid: Pour within the wine and the cherry pepper liquid, should you’re utilizing it. Carry to a boil and prepare dinner for two minutes, then pour within the inventory.
- Bake: Add the hen to the pan bone facet down. Sprinkle rosemary on high and convey to a boil, then place the pan within the oven. Bake for 20 to 25 minutes uncovered, or till the hen reaches 165°F.
Recipe Ideas & Variations
- Make Positive Your Pan Is Oven-Protected: It should not have any plastic on the deal with.
- Use Hen Thighs: For a extra conventional tackle this recipe, you may swap the hen breasts for hen thighs. They take a bit longer to prepare dinner and the dietary info will change.
- Swap the Cauliflower for Potatoes: One other extra conventional swap is to make use of potatoes as a substitute of cauliflower. Swap in an equal quantity of halved fingerling potatoes. Though this recipe received’t be low carb when made with potatoes, it’ll nonetheless be lighter than the basic model.
What to Serve With Hen Scarpariello
Between the hen and greens, this hen scarpariello recipe is a meal by itself. However should you’d wish to stretch it a bit additional or make a extra filling meal, listed here are some sides to contemplate:
Storage
- Refrigerate hen scarpariello in an hermetic container for as much as 4 days.
- Reheat within the microwave till the hen and greens are warmed via or place them in a baking pan, cowl with foil, and heat in a 350ºF oven.
- Freeze the hen and greens in an hermetic container or freezer bag for as much as 3 months. Thaw within the fridge earlier than reheating.
