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Courgette caponata with thyme & garlic chicken

Courgette caponata with thyme & garlic chicken

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

A Sicilian-inspired vegetarian sauce with capers and sultanas - this version is served with lean, griddled chicken

  • Freezable (Freeze caponata only)
Nutrition: per serving
HighlightNutrientUnit
low inkcal276
fat8g
saturates1g
carbs17g
sugars15g
fibre4g
protein34g
low insalt0.4g
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Ingredients

Method

  • STEP 1

    Put one-quarter of the garlic, the thyme and some seasoning in 2 tsp of the olive oil and set aside.

  • STEP 2

    Heat the remaining oil in a pan. Tip in the onions and celery, and cook for around 10 mins until soft. Add the courgettes and the rest of the garlic, and fry for a few mins to soften. Add the tomatoes, ½ can water, capers, vinegar, sultanas and seasoning. Gently simmer for around 20 mins until the juices have thickened and the vegetables are tender.

  • STEP 3

    Meanwhile, cut the chicken breasts in half to open up like a book. Place them between 2 layers of baking parchment and flatten a little by bashing gently with a rolling pin. Heat a griddle pan and rub the chicken with your flavoured oil, discarding the garlic. Cook for around 3 mins each side, or until cooked through – you may have to do this is batches, depending on the size of your pan. Cut the chicken into strips and serve alongside the courgette caponata.

Goes well with

Recipe from Good Food magazine, June 2013

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A star rating of 5 out of 5.4 ratings
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