Flattened chicken with tomatoes, olives & capers
Eating on your own needn't mean beans on toast, as this 20-minute supper proves
Difficulty and servings
Serves 1
Preparation and cooking times
Prep 10 mins
Cook 10 mins
- Split the chicken breast almost in half and open it out like a book. Bash with a rolling pin to flatten, then lightly coat in the seasoned flour. Heat the oil in a pan, add the chicken and cook for 3-4 mins on each side until crisp, browned and cooked through. Remove from the pan and keep warm.
- Add the tomato, capers, olives and wine to the pan, season to taste, then bring to the boil. Bubble the sauce for 2-3 mins until the tomatoes are starting to break down, then spoon over the chicken and scatter with chopped herbs. Delicious with steamed potatoes.
339 kcalories, protein 36g, carbohydrate 9g, fat 17 g, saturated fat 3g, fibre 3g, sugar 5g, salt 2.78 g
Recipe from Good Food magazine, October 2009.
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http://www.bbcgoodfood.com/recipes/12742/
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Ingredients
- 1 boneless, skinless chicken breast
- a little seasoned flour , for dusting
- 1 tbsp olive oil
- 1 large ripe tomato , chopped
- 2 tsp capers
- handful olives
- splash white wine (or water, if you prefer)
- chopped chives or parsley
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ratings
Difficulty and servings
Serves 1
Preparation and cooking times
Prep 10 mins
Cook 10 mins
Ingredients
- 1 boneless, skinless chicken breast
- a little seasoned flour , for dusting
- 1 tbsp olive oil
- 1 large ripe tomato , chopped
- 2 tsp capers
- handful olives
- splash white wine (or water, if you prefer)
- chopped chives or parsley
339 kcalories, protein 36g, carbohydrate 9g, fat 17 g, saturated fat 3g, fibre 3g, sugar 5g, salt 2.78 g
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14 October 2009
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03 January 2010
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22 June 2010
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