Thursday, 22 January 2015

Healthy Weekday Meal #3...........{Chicken Puttanesca}

Many moons ago when I wasn't dieting I blogged a favourite pasta recipe Puttanesca Spaghetti. Now as I am avoiding processed foods and my diet is pretty low carb I wanted to find an alternative to this favourite sauce of mine. Step in courgette (zucchini) ribbons to replace the pasta and a chicken breast to bulk up the dish and add lots of protein. I loved it, the heady flavours kid you in to thinking you are eating a much richer dish and the courgette compliments the sauce really well. Its going on the list of my favourite easy and healthy weekday meals.

Chicken Puttanesca 

Inspiration for this recipe came from BBC Good Food (here) and Supergolden Bakes (here)

2 chicken breasts 
1 small onion, diced
50g anchovy fillets, drained and then chopped
2 cloves of garlic, chopped 
1 tbsp dried chilli flakes
400g tinned tomatoes
1 large tomato, diced
2 tbsp pitted black olives
2 tsp small capers
olive oil
small handful of parsley, chopped

1 courgette
olive oil

brown the chicken in a pan with a little olive oil. remove and de-glaze the pan with a little water. add a splash more olive oil and then the onion, garlic and anchovies, cook until the onions are translucent. stir in the fresh tomato, tinned tomatoes and then fill the tin halfway with water and add that. sprinkle in a little sugar to help sweeten the tomatoes. bring the sauce to the boil and then turn down the pan to a simmer. add the olives and the capers and season well. place the chicken in the pan and cook covered for 20 mins and then uncovered for 10 mins so the sauce thickens up. sprinkle with  parsley. 
for the courgette, use a potato peeler to get long slices of ribbon the length of the whole courgette. I find one courgette for every 2 people works, add a tsp olive oil to a pan and a dash of water and cook the courgette - it only takes a few minutes.
serve the chicken and sauce over the courgette ribbons  

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