Comfort food doesn’t mean hours in the kitchen. Our speedy chicken favourite will instantly warm you up.
Ingredients
- 1/3 cup (80ml) olive oil
- 2 cups (140g) fresh breadcrumbs
- 1/4 cup finely chopped flat-leaf parsley
- 1/2 cup (40g) grated parmesan
- 1 onion, chopped
- 2 garlic cloves, finely chopped
- 1 tablespoon tomato paste
- 1 teaspoon Masterfoods Whole Fennel Seeds
- 1 small red chilli, roughly chopped
- 400g can chopped tomatoes
- 1 teaspoon Worcestershire sauce
- Pinch of caster sugar
- 4 x 170g chicken breast fillets
- 4 bocconcini, sliced
- Steamed broccolini, to serve
Method
- Step 1Preheat the oven to 200°C.
- Step 2Place 2 tablespoons oil in a saucepan over medium heat. Add breadcrumbs and cook, stirring, for 3-4 minutes until golden. Cool slightly, then season. Fold through 2 tablespoons each parsley and parmesan, then remove from pan and set aside.
- Step 3In the same pan, heat 1 tablespoon oil over medium-high heat. Cook onion and garlic, stirring, for 2-3 minutes until soft. Add tomato paste, fennel and chilli, then cook for 1 minute or until fragrant. Add tomato, Worcestershire, sugar and 1/4 cup (60ml) water, then simmer, stirring occasionally, for 8-10 minutes or until thick.
- Step 4Heat remaining 1 tablespoon oil in an ovenproof frypan over medium-high heat. Season chicken and cook for 5 minutes, then turn and cook for a further 2 minutes until just golden. Transfer to oven and bake for 5 minutes. Spoon over sauce and top with bocconcini and remaining parmesan, then cook for a further 2-3 minutes until chicken is cooked through and cheese is melted.
- Step 5Slice chicken and arrange on plates. Sprinkle with parmesan crumbs and remaining parsley. Serve with broccolini.
- High protein
- Low carb
- Low sugar
- Lower gi
Nutrition
2828 kj
Energy
35g
Fat Total
12g
Saturated Fat
4g
Fibre
59g
Protein
137mg
Cholesterol
774.4mg
Sodium
7g
Carbs (sugar)
29g
Carbs (total)
All nutrition values are per serve
- Author: Jessica Brook & Phoebe Wood
- Image credit: Andy Lewis
- Publication: Taste.com.au
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