Chicken Breasts Provencal Recipe

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Chicken Breast Provencal Recipe

(Olives and chilies add a rich, fiery element to the South-of-France combination

of tomatoes, capsicums, aubergines and courgettes enveloping the chicken)

Ingredients:  Serves 4

1 tablespoon olive oil

2 boneless chicken breasts, each about 8 oz (225 g), skinned and cut in half

1 large onion, peeled and chopped

4 cloves garlic, peeled and chopped

1 medium red capsicum, de-seeded and diced

1 medium courgette, trimmed and sliced

1 small aubergine, trimmed and cut into chunks

14 oz (400 g) tinned chopped tomatoes

2 small red chilies

level teaspoon each dried basil, dried oregano and dried thyme

4 large green olives, stoned and quartered

2 level tablespoons chopped fresh parsley
 

Method:

Heat the oil in a large, nonstick frying pan, and brown the chicken breasts in it over a moderate heat for 5 minutes on each side.  Put them on a plate and set aside.  In the same pan, fry the onion and garlic for 5-6 minutes, stirring occasionally.  Add the red capsicum and cook for another 5 minutes, then add the courgette and cook for 5 minutes more.  Put the vegetables with the chicken.  Using the same pan, toss the aubergine for 5-7 minutes, until browned.  Return the chicken and vegetables to the pan.  Stir in the tomatoes, chilies, basil, oregano, thyme and olives.  Bring to the boil and then simmer for 15 minutes, or until the chicken is tender.  Arrange the chicken on a heated serving dish and spoon the vegetables round, discarding the chilies.  Sprinkle the chopped parsley on top.  Serve with crusty rolls to mop up the piquant sauce and a light, leafy salad to make a contrast.

 

Nutrient Value Per Serving:

210 calories

7 g total fat (2 g saturated fat)

9 g carbohydrates

3 g fiber

185 mg sodium

 

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