Browning the chicken first seals in the juices. Don’t be afraid if the bottom of your dish browns as this will add to the flavour of the sauce.
Ingredients
- 2 tablespoons olive oil
- 800g chicken thigh cutlets, trimmed
- 200g button mushrooms, quartered
- 1 medium brown onion, chopped
- 2 garlic cloves, crushed
- 1/3 cup dry white wine
- 400g can diced tomatoes
- 1 tablespoon balsamic vinegar
- 1/3 cup pitted kalamata olives
- 2 tablespoons chopped fresh basil leaves
- Chopped basil, to serve
- Cooked fettuccine, to serve
Method
- Step 1Season chicken with salt and pepper. Heat half the oil in a large heavy-based, flameproof casserole dish over medium-high heat. Cook chicken, in batches, for 2 to 3 minutes each side, or until browned. Transfer to a plate.
- Step 2Heat remaining oil in dish. Add mushrooms, onion and garlic. Cook, stirring, for 5 minutes until vegetables have softened. Return chicken to dish with wine. Bring to the boil. Boil for 1 minute or until wine has almost evaporated. Add tomatoes and vinegar. Reduce heat to medium-low. Simmer, covered, for 25 minutes.
- Step 3Stir in olives and basil. Season with salt and pepper. Serve with fettuccine and chopped basil.
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1237 kj
Energy
17g
Fat Total
4g
Saturated Fat
3g
Fibre
26g
Protein
100mg
Cholesterol
289.1mg
Sodium
4g
Carbs (sugar)
6g
Carbs (total)
All nutrition values are per serve
Notes
Another great idea: You can use the same basic technique to make a Chicken goulash. Leave out the vinegar and add two tablespoons of sweet paprika with the mushrooms in step Cook for a minute or until the paprika is fragrant. Leave the olives and basil out in step 3 and instead stir in 2 tablespoons of sour cream.
- Author: Lucy Nunes
- Image credit: Andrew Young
- Publication: Super Food Ideas
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