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PRINT THE RECIPE HERE: https://naturallystrong.me/recipe/pollo-alla-romana/
This is one of the big Italian classics which is a perfect chicken recipe for bodybuilding.
This is a bulking recipe but it can be adapted for cutting too with some variations (I will shoot a video for a cutting version of this one).
The macros are really great with tons of protein and low-carb which, by the way, come all from vegetables. If you are on a LCHF diet, this is great too!
Here is the recipe:
Ingredients (2 servings):
– 6 chicken legs
– 1 yellow, 1 red bell pepper
– 1 can of whole peeled tomatoes (unless you can find very tasty fresh red tomatoes)
– 1 white onion
– 1/4 cup white wine
– 2 tbsp olive oil
– salt and pepper
Procedure:
– Warm olive oil in a pan with a chopped onion on medium high heat
– When the onion becomes golden/brown, throw in the peppers a la julienne (which you have previously dried with a paper towel)
– Sauté the peppers and after 5 min add half the amount of tomatoes (if using from the can, only the tomatoes, not the liquid!)
– Add a generous amount of salt and let it cook until the juices are reduced
– Remove from pan and set aside
– In the same pan, warm olive oil over medium-high heat
– Put the chicken in the pan (before, dry chicken with a paper towel)
– Don’t flip it yet. When the chicken legs release from the pan, you can flip them
– When also the other side is brown, add white wine and let evaporate
– Add the remaining half of the tomatoes and reduce the heat (it has to simmer)
– Add salt, cover, and let it cook until the tomatoes have reduced (20-40 min)
– Remove lid, crank up the heat and add the previously cooked peppers and tomatoes
– Let it cook for 10 min while stirring at high heat
– Serve with ground black pepper and a dash extra-virgin olive oil
Buon appetito!
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