Chicken Frankie is a well-known and much-loved dish among the people of Barbados. The name “Chicken Frankie” is a variation of the original English word “chicken Francese.”
Which Italian immigrants probably introduced to Barbados during the 17th century. Chicken Frankie is traditionally served as an affordable dinner entrée, as it contains both chicken and pasta, bread crumbs, and parmesan cheese.
How To Make Chicken Frankie?
Ingredients
- 1 boneless skinless chicken breast cut into large chunks
- Salt and pepper to taste
- 2 sprigs of fresh rosemary, or 1 teaspoon of dried Rosemary
- 300 grams of spaghetti or linguine, cooked
- Grated Parmesan cheese and breadcrumbs to sprinkle on top for garnish (optional)
Preparation
Step 1: Fry the chunks of chicken in hot oil until browned, then cover and cook for 5-10 minutes or until the chicken is thoroughly cooked.
Step 2: Add the chopped tomatoes, tomato sauce, and white wine. If needed, add a little water to loosen up the sauce, but do not add too much water as you want it to be like a marinara sauce that sticks to the pasta when you serve it. Season with salt and pepper to taste. Simmer on low heat until ready to serve.
Step 3: While the dish is simmering, boil pasta lightly salted water until tender. Drain and set aside (pump clams).
Step 4: In a small saucepan or skillet over medium heat, fry the fresh rosemary or dried rosemary and crushed garlic in oil until burnt, then add peeled and chopped shallots. Stir often until shallots soften and turn brown.
Step 5: Remove from heat and cool to room temperature before serving Francese’s chicken.
Step 6: Toss the cooked pasta in the sauce and garnish it with grated parmesan cheese or breadcrumbs. Serve warm!
Nutrition Fact
| Nutrition | Amount |
|---|---|
| Calories | 449 |
| Carbohydrates | 58g |
| Proteins | 11g |
| Fat | 15g |
| Fiber | 3.2g |
| Saturated fat | 2.8g |
| Cholesterol | 72mg |
| Sodium | 573mg |
7 Amazing Health Benefits of Chicken Frankie
1. It’s rich in Vitamin C
One hundred grams of Chicken Frankie contains 11.68% DRV of Vitamin C. This essential nutrient boosts immunity by fighting illnesses, infections, and even viral diseases. Vitamin C also helps to rouse up the metabolism and improve weight loss.
2. It’s rich in potassium
Your body has to be able to function correctly when it comes to weight loss and muscle gain, and you’ll need to have adequate amounts of potassium in your diet.
Potassium regulates the amount of water stored in your cells and regulates sodium and calcium levels by keeping them within a safe range.
Potassium also helps strengthen your organs and muscles, helping them function.
3. Good for your bones
Too much salt can be detrimental to bones because it prevents the absorption of essential minerals such as calcium, potassium, and magnesium.
Adding chicken Francese is a good way of providing a source of potassium – but it’s also rich in other minerals like iron, which is essential for blood production and cell health – so you’ll still get all your calcium!
4. High in fiber and low in calories
It’s no secret that the main reason why many of us are struggling to lose weight is that we’re overeating, not exercising enough, and getting fewer hours of sleep than we should.
So you’ll be happy to know that this delicious meal is rich in fiber and it’s low in calories. Fiber keeps your tummy full but doesn’t contain many calories at all! When you’re not hungry, you won’t have to reach for the snack foods!
5. Good for your heart
Vitamin C helps the body make collagen, which is used to repair damaged tissue. This is especially important in the cardiovascular system, where it works to repair damage caused by free radicals linked to heart disease, stroke, and cancer.
6. Good for your bones
A deficiency of vitamin D has been linked to bone loss and osteoporosis. This can be a problem if you don’t get enough sun on your skin or live in a place where the sun isn’t strong enough during the spring, winter, and fall months.
It is also more important to boost your dose of vitamin D when you’re pregnant.
7. Great meal for weight loss
Chicken Francese is not only a delicious meal, but experts are also recommending it as one of the best diets to lose weight.
Although this diet is low in carbohydrates and calories, that doesn’t mean that you have to eat bland food! Try making Chicken Frankie with rice noodles instead of pasta if you want to lower carbs.
How Can Store Chicken Frankie?
It’s best to store it in the freezer, but you can also refrigerate it. Just remember that you’ll have to reheat the leftovers thoroughly before serving.
Can Pregnant Woman Eat Chicken Frankie?
Yes. Chicken Francese is safe to eat in pregnancy, although it is unnecessary for pregnant or breastfeeding mothers to increase their intake of Vitamin C from synthetic sources. Natural sources of Vitamin C will do just fine.
Have Any Side Effects Of Chicken Frankie?
If you are allergic to a vegetable, such as potatoes or mushrooms, you may experience side effects from eating Chicken Frankie. Everyone is different, so you can always leave it out if you don’t like how something tastes.
Bottom Line
Chicken Frankie is a delicious, hearty meal to make for dinner, and it’s also one of the most popular diet meals you can make that is low in calories and carbs.
For weekend lunches, it can be easily made with leftover chicken breasts. Add extra vegetables, or skip them altogether!
You can serve Chicken Frankie as a main meal with no carbs, or you can add spaghetti noodles and make it a dish full of carbs.
