Courgette caponata with thyme & garlic chicken

2 of 5-a-day 4 servings 400 kcal or less folate italy low calorie mains make ahead over an hour pasta sauce ratatouille vegetables vitamin c

N/A

Source

Ingredients

4 garlic cloves , thinly sliced

few thyme sprigs, leaves picked

2 tbsp olive oil

2 red onions , finely sliced

3 celery sticks, thickly sliced on the diagonal

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

400g can chopped tomato

2 tsp caper

1 tbsp red wine vinegar

3 tbsp sultana

4 skinless chicken breasts

Method

Put one-quarter of the garlic, the thyme and some seasoning in 2 tsp of the olive oil and set aside.

Heat the remaining oil in a pan. Tip in the onions and celery, and cook for around 10 mins until soft. Add the courgettes and the rest of the garlic, and fry for a few mins to soften. Add the tomatoes, ½ can water, capers, vinegar, sultanas and seasoning. Gently simmer for around 20 mins until the juices have thickened and the vegetables are tender.

Meanwhile, cut the chicken breasts in half to open up like a book. Place them between 2 layers of baking parchment and flatten a little by bashing gently with a rolling pin. Heat a griddle pan and rub the chicken with your flavoured oil, discarding the garlic. Cook for around 3 mins each side, or until cooked through – you may have to do this is batches, depending on the size of your pan. Cut the chicken into strips and serve alongside the courgette caponata.