- 1 tbsp olive oil
Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…
- 8 boneless, skinless chicken thigh
- 1 rosemary sprig, leaves finely chopped
Rosemary's intense, fragrant aroma has traditionally been paired with lamb, chicken and game…
- 1 red onion, finely sliced
- 3 garlic clove, sliced
- 2 anchovy fillets, chopped
Silver, slender salty little fish found mainly around the Black Sea and the Pacific and Atlantic…
- 400g can chopped tomatoes
A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…
- 1 tbsp capers, drained
Capers are the small flower buds of the Capparis shrub, which grows in the Mediterranean. As…
- 75ml red wine (optional)
Heat half the oil in a non-stick pan, then brown the chicken all over. Add half the chopped rosemary, stir to coat, then set aside on a plate.
In the same pan, heat the rest of the oil, then gently cook the onion for about 5 mins until soft. Add the garlic, anchovies and remaining rosemary, then fry for a few mins more until fragrant. Pour in the tomatoes and capers with the wine, if using, or 75ml water if not. Bring to the boil, then return the chicken pieces to the pan. Cover, then cook for 20 mins until the chicken is cooked through. Season and serve with a crisp green salad and crusty bread.
Make it with tuna
ITALIAN TUNA SPAGHETTI Low fat Boil 400g spaghetti. Soften the onion, rosemary, garlic and anchovies in the oil for a few mins. Pour in the tomatoes and capers with the wine, if using, and simmer for 5 mins. Drain a 200g can yellowfin tuna and flake into the sauce. Warm through for a few mins, stirring, then toss with the drained spaghetti and serve with garlic bread.