Courgette caponata with thyme & garlic chicken
Serves 4
Easy
Prep:
Cook:
A Sicilian-inspired vegetarian sauce with capers and sultanas - this version is served with lean, griddled chicken
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- 4 garlic clovesthinly sliced
- few thymesprigs, leaves picked
- 2 tbsp olive oil
- 2 red onionsfinely sliced
- 3 celerysticks, thickly sliced on the diagonal
- 4 courgetteshalved lengthways and cut into chunks, on the diagonal
- 400g can chopped tomato
- 2 tsp caper
- 1 tbsp red wine vinegar
- 3 tbsp sultana
- 4 skinless chicken breasts
Nutrition: per serving
- kcal276low
- fat8g
- saturates1g
- carbs17g
- sugars15g
- fibre4g
- protein34g
- salt0.4glow
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.
