Chicken with Tomato and Red Onion Sauce
Calorie controlled cooking spray
Chicken breast, skinless, raw
1 medium, thinly sliced
16 individual, halved
Chilli, Green or Red
½ individual, (optional)
Medium White Wine
Fresh Vegetable Stock
Vinegar, All Types
Olives, in Brine
Capers, in Brine
1 tablespoons, rinsed
1 teaspoons, (to garnish)
- Mist a large non-stick frying pan with low fat cooking spray. Add the chicken breasts and cook over a medium heat for about 20 minutes, turning often.
- Meanwhile, make the sauce. Mist a non-stick saucepan with low fat cooking spray and add the onions, frying them over a medium heat until soft, adding a splash of hot water, if needed. Add the tomatoes and chilli (if using) and cook for 3-4 more minutes.
- Pour in the white wine and stock and cook for about 10 more minutes, until reduced.
- Add a few drops of balsamic vinegar, the olives and capers. Season to taste and serve with the chicken, accompanied by lightly cooked fresh green vegetables. Garnish with a few basil leaves.