Chicken Scallopini in Tomato Sauce
|Chicken breast||300 Gram, cut into strips|
|Corn flour||2 Tablespoon|
|Whole tomatoes||14 Ounce, chop (1 can)|
|Fresh tomatoes||2 , chopped finely (Optional)|
|Onions||1⁄2 , roughly chopped|
|Garlic clove||1 , finely chopped|
|Kalamata olive||90 Gram|
|Flat leaf parsley||1 Cup (16 tbs), finely chopped|
|Olive oil||1⁄2 Teaspoon|
|Red wine vinegar||1 Tablespoon|
|Salt and pepper||To Taste|
1)Beat the chicken breasts using a hard object to get them into a uniform shape and size. Sprinkle flour and rub to coat well.
2)In a pan heat butter and olive oil. Fry the onions till golden brown and toss in the garlic towards the end and fry.
3)Stir in red wine vinegar and tin tomatoes and let it simmer on a reduced heat for 10 minutes.
4)Preheat a griddle pan with some oil sprayed and cook your chicken in batches in the pan.
5)Make sure you flip so that the entire chicken breast is cooked.
6)If you think the sauce has thickened, loosen it up with some liquid from the can of whole tomatoes.
7)To the sauce add in the olives, capers and fresh tomatoes along with salt and pepper and stir in.
8)Finish of your sauce with a big handful of flat leaf parsley.
9)Serve this dish plated with chicken breasts topped with the sauce and served with the courgettes and golden potatoes on the side.
-Make sure you cook the chicken right before serving as it will result in a soggy dish.
-Make sure you have a plate ready to keep the chicken hot right after you fry.
Calories 442 Calories from Fat 141
% Daily Value*
Total Fat 15 g22.8%
Saturated Fat 2.1 g10.5%
Trans Fat 0 g
Cholesterol 92.4 mg30.8%
Sodium 995.3 mg41.5%
Total Carbohydrates 35 g11.8%
Dietary Fiber 5.6 g22.4%
Sugars 10.2 g
Protein 39 g78.3%
Vitamin A 106% Vitamin C 143.2%
Calcium 12.9% Iron 22.3%
*Based on a 2000 Calorie diet