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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Food Trivia

The first soup was made from hippopotamus and dates back to 6000 B.C.

Food Joke

Another version of The Good Wife Guide This article (believe it or not) is an actual extract from a Home Economics textbook printed in the early 1960’s. It is absolutely true and it was written in a serious manner – it was not written as a joke. So you women out there, please don’t blame me. In fact I for one am glad things have changed in the 21st century as much as they have! Challenge. If anyone wants to prepare, “The Good Husband Guide” as you think it might have been written in the 1960’s, then send it to me. Have dinner ready. Plan ahead even the night before, to have a delicious meal ready on time for his return from work. This is a way of letting him know that you have been thinking about him and are concerned about his needs. Prepare yourself. Take 15minutes to rest so you will be refreshed when he arrives. Touch up your make-up, put a ribbon in your hair and be fresh looking. He has just been with a lot of work weary people. Be a little gay and a little more interesting for him. His boring day may need a lift and one of your duties is to provide it. Clear away the clutter. Make one last trip through the main part of the house just before your husband arrives. Gather up schoolbooks, toys, papers etc and then run a dust cloth over the tables. During the colder months of the year you should prepare and light a fire for him to unwind by. After all, catering for his comfort will provide you immense personal satisfaction. Make the evening his. Never complain if he goes out to dinner or other places of entertainment without you. Instead, try to understand his world of strain and pressure and his very real need to be at home and relax. Try to make sure your home is a place of peace, order and tranquillity. Don’t complain if he’s late home for dinner or even stays out all night. Count this as minor compared to what he might have gone through that day. Make him comfortable. Have him lean back in a comfortable chair. Have a cool or warm drink ready for him. Arrange the pillow and offer to take off his shoes. Speak in a low, soothing and pleasant voice. Remember, he is the master of the house and as such will always exercise his will with fairness and truthfulness. Once he has had a chance to have his evening meal, clear the dishes and wash up promptly. If your husband should offer to help decline his offers – he may feel obliged to repeat this offer and after a long working day he does not need the extra work. Encourage your husband to pursue his hobbies and interests and be supportive without seeming to encroach. If you have any little hobbies try not to bore him speaking of these, as women’s interests are often rather trivial compared to men’s. at the end of the evening tidy the home ready for the morning and again think ahead to his breakfast needs. Once you have both retired to the bedroom prepare yourself for bed as promptly as possible. Your tired husband does not want to queue for the bathroom, as he would have to do for his train. However, try to remember to look your best when going to bed. Try to achieve a look that is welcoming without being obvious. If you need to apply face cream or hair rollers wait until he is asleep as this can be shocking to a man last thing at night.

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