Osso buco, as you all know, is a Milanese specialty with veal shank, vegetables in tomato sauce, white wine and broth. It is garnished traditionally with gremolata, a condiment that is made of chopped parsley, garlic and lemon zest. It is, admittedly, a very tasty dish but avoided by those who, for some reason, are watching their diet. The recipe I ptopose today is a very light version of Ossobuco with chicken fillets, gremolata and chickpeas puree. Delicious, nutritious and low in calories, it is an ideal meal for those on a diet. Because, even those who count calories should have many options!
The chicken fillet is a beneficial food, low in fat, ideal for those on a diet. It is a valuable source of protein of high biological value. If you decide to make the same recipe using chicken drumsticks, keep in mind that the nutritional value of your dish will change completely, since the leg has twice the fat content of the breast of the chicken.
As we have said in previous recipes, chickpeas are rich in magnesium, calcium, phosphorus, iron and vitamins B & E. They have great nutritional value, like all legumes, and absence of sodium, so it is an ideal food for those suffering from hypertension. Mostly, though, is a rich source of protein, carbohydrates and fiber.
Preparation time: 1 hour, 30 minutes
for the chickpeas puree:
- 500 g. chickpeas
- 1 onion, sliced
- 4 cloves garlic
- 3-4 tablespoons fresh lemon juice
- 1 teaspoon ground cumin
- 4-5 tablespoons olive oil
- 5-6 leaves of fresh mint
- ¼ cup parsley coarsely chopped
- ½ teaspoon chile flakes
- salt and pepper
for the Osso buco:
- 2 large chicken fillets (about 2.2 pound), cut into large pieces
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 2 large carrots, cut into small cubes
- 2 stalks celery, cut into small slices
- 3 cloves garlic, minced
- 400 g. chopped tomatoes with their juice
- 1 cup chicken or vegetable broth (preferably homemade)
- ½ cup dry white wine (may be replaced with the same amount of broth)
- 1 bay leaf
- salt and pepper
for the gremolata:
- ¼ cup chopped parsley
- 1 tablespoon lemon zest
- 1 clove garlic
- Soak chickpeas overnight in lukewarm water. The next day drain and cook in plenty of water with the chopped onion until soft. Drain, but do not discard the broth. (If desired, keep a few chickpeas aside for decoration.)
- Mince chickpeas in a food processor along with ¾ cup from the broth. You may need to add some more broth until the puree obtains the texture you want. It should not be watery.
- Add the remaining ingredients in the food processor and mix well. Taste the puree to make sure about the salt and pepper and put it aside, covered.
- Prepare the chicken. In a large nonstick skillet, heat the olive oil over medium-high heat. Salt the chicken, put it in the pan and let the fillets cook for 6-8 minutes until browned, turning occasionally. Place them on a plate and leave them aside. With a wooden spoon, scrape the bottom of the pot to release the “taste”.
- Reduce the heat to medium-low and add the onion, carrots and celery. Salt them lightly and let them simmer for about 8 minutes, until the vegetables soften.
- Add the garlic and after a minute add the tomatoes, broth, white wine, and bay leaf. Stir.
- Add chicken and bring to boil.
- Reduce the heat slightly, cover and simmer for about 30-35 minutes, until the chicken is tender. Discard the bay leaf and remove the pan from the heat.
- Prepare the gremolata. Put all the ingredients in a food processor and chop.
Serve the skinny Ossobuco chicken warm with the chickpeas puree, sprinkled with gremolata.
Nutritional Facts per Serving
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