Chicken cacciatore
Chicken, vegetables, onion and garlic are all good healthy basic ingredients - it's how we present them that makes them special. This dish is really good to make ahead of time, it will keep in the fridge for up to four days as long as it is properly re-heated before serving.
This is also a good dish to take as a work packed lunch if you have facilities to re-heat food at the office.
Serves 4
Ingredients
4 skinless chicken breast portions2 tbsp extra virgin olive oil2 onions, thinly sliced1 red pepper, thinly sliced2 cloves garlic, finely chopped2 anchovy fillets, chopped1 x 440g can chopped tomatoes125ml white wine60g tomato paste6 black olives, pitted and chopped200ml hot low salt chicken stock1 tsp muscovado sugar2 tbsp Worcestershire sauceBlack pepperHandful fresh parsley, chopped
Method
Remove any fat and skin from the chicken breasts and lightly dust with the plain flour and a little black pepper
In a large, heavy based, non-stick frying pan, heat the olive oil and then cook the chicken over a high heat for 10 minutes, turning regularly to brown both sides
Remove the chicken from the pan and set aside
Now, add the onion to the pan along with the crushed garlic, anchovies and 1 tablespoon of water. Sauté for 7-8 minutes until the onion starts to soften. Then add the tinned tomatoes, wine, tomato puree, Worcestershire sauce and sugar.
Add 200 ml of chicken stock and bring to the boil, then reduce the heat and simmer for 20 minutes
Next, return the chicken to the pan, including any juices that it’s released. Add the olives and simmer for a further 5 minutes, checking that the thickest parts of the chicken breast are thoroughly cooked through.
Garnish with the fresh chopped parsley and serve with wholewheat pasta following the packet instructions
Remember - just have 1 portion. YOUR portion size is the size of your hand with fingers together. Anything outside this size needs to be salad, vegetables or fruit only.