Rosemary, tomato & black olive chicken
Cheap, speedy and low fat, this dish is a winner for a healthy midweek meal
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Low-fat
- Heat 2 tsp of the oil in a large non-stick saucepan. Slice the chicken into long strips and brown with a little seasoning until crisp on both sides. Remove and add another tsp oil to the pan with the onion, garlic, chilli and rosemary. Cook for 7 minutes, then add the wine, tomatoes and the chicken. Add seasoning and simmer for 10 minutes.
- Add the olives and serve with cooked orzo or another small-sized pasta.
PER SERVING
289 kcalories, protein 37.3g, carbohydrate 19.9g, fat 6.2 g, saturated fat 1.1g, fibre 2.4g, salt 0.43 g
Recipe from olive magazine, November 2010.
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http://www.bbcgoodfood.com/recipes/845669/
http://www.bbcgoodfood.com/recipes/845669/
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Low-fat
Ingredients
- olive oil
- 4 boneless, skinless chicken breasts
- 1 large onion , halved and sliced
- 2 garlic cloves , chopped
- pinch chilli flakes
- 1 tbsp finely chopped rosemary
- 125ml white wine
- 1 x 400g tinned tomatoes
- 10 black olives , pitted
- 200g orzo or other small-sized pasta , cooked
PER SERVING
289 kcalories, protein 37.3g, carbohydrate 19.9g, fat 6.2 g, saturated fat 1.1g, fibre 2.4g, salt 0.43 g
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07 November 2010
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