Courgette caponata with thyme & garlic chicken

Courgette caponata with thyme & garlic chicken could be just the gluten free, dairy free, paleolithic, and primal recipe you've been looking for. For $3.4 per serving, this recipe covers 37% of your daily requirements of vitamins and minerals. This side dish has 452 calories, 53g of protein, and 14g of fat per serving. This recipe serves 4. 10 people have tried and liked this recipe. A mixture of garlic cloves, red onions, celery sticks, and a handful of other ingredients are all it takes to make this recipe so delicious. It is brought to you by BBC Good Food. From preparation to the plate, this recipe takes around 1 hour and 15 minutes. With a spoonacular score of 88%, this dish is amazing. Lentil, Courgette & Thyme Burgers, Garlic Thyme Chicken, and Caponata with Garlic Crostini are very similar to this recipe.

Servings: 4

Preparation duration: 20 minutes

Cooking duration: 55 minutes

 

Ingredients:

400g can chopped tomatoes

2 tsp capers

3 celery sticks, thickly sliced on the diagonal

4 skinless chicken breasts

4 courgettes, halved lengthways and cut into chunks, on the diagonal

4 garlic cloves, thinly sliced

2 tbsp olive oil

2 red onions, finely sliced

1 tbsp red wine vinegar

3 tbsp sultanas

few thyme sprigs, leaves picked

Equipment:

frying pan

rolling pin

griddle

Cooking instruction summary:

Put one-quarter of the garlic, the thymeand some seasoning in 2 tsp of the oliveoil and set aside.Heat the remaining oil in a pan. Tipin the onions and celery, and cook foraround 10 mins until soft. Add thecourgettes and the rest of the garlic,and fry for a few mins to soften. Add thetomatoes, ½ can water, capers, vinegar,sultanas and seasoning. Gently simmerfor around 20 mins until the juices havethickened and the vegetables are tender.Meanwhile, cut the chicken breasts inhalf to open up like a book. Place thembetween 2 layers of baking parchmentand flatten a little by bashing gently witha rolling pin. Heat a griddle pan and rubthe chicken with your flavoured oil,discarding the garlic. Cook for around3 mins each side, or until cooked through– you may have to do this is batches,depending on the size of your pan. Cutthe chicken into strips and servealongside the courgette caponata.

 

Step by step:


1. Put one-quarter of the garlic, the thymeand some seasoning in 2 tsp of the oliveoil and set aside.

2. Heat the remaining oil in a pan. Tipin the onions and celery, and cook foraround 10 mins until soft.

3. Add thecourgettes and the rest of the garlic,and fry for a few mins to soften.

4. Add thetomatoes, ½ can water, capers, vinegar,sultanas and seasoning. Gently simmerfor around 20 mins until the juices havethickened and the vegetables are tender.Meanwhile, cut the chicken breasts inhalf to open up like a book.

5. Place thembetween 2 layers of baking parchmentand flatten a little by bashing gently witha rolling pin.

6. Heat a griddle pan and rubthe chicken with your flavoured oil,discarding the garlic. Cook for around3 mins each side, or until cooked through– you may have to do this is batches,depending on the size of your pan.

7. Cutthe chicken into strips and servealongside the courgette caponata.


Nutrition Information:

Quickview
447k Calories
53g Protein
13g Total Fat
28g Carbs
50% Health Score
Limit These
Calories
447k
22%

Fat
13g
21%

  Saturated Fat
2g
16%

Carbohydrates
28g
10%

  Sugar
18g
20%

Cholesterol
144mg
48%

Sodium
444mg
19%

Get Enough Of These
Protein
53g
107%

Vitamin B3
25mg
130%

Vitamin B6
2mg
115%

Selenium
74µg
106%

Vitamin C
53mg
65%

Phosphorus
616mg
62%

Potassium
1831mg
52%

Vitamin B5
4mg
40%

Manganese
0.74mg
37%

Magnesium
126mg
32%

Vitamin B2
0.51mg
30%

Vitamin B1
0.34mg
23%

Fiber
5g
22%

Copper
0.43mg
21%

Folate
81µg
20%

Vitamin E
2mg
20%

Vitamin K
20µg
19%

Iron
3mg
19%

Zinc
2mg
16%

Vitamin A
726IU
15%

Calcium
105mg
11%

Vitamin B12
0.45µg
8%

Vitamin D
0.23µg
2%

covered percent of daily need
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