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Add a photoTransform the humble chicken breast with this tangy sauce
Ингредиенты
- 4 chicken breasts
- 2 red peppers
- 1 yellow pepper
- 1 lemon
- 50g pitted green olives
- 1 tablespoon capers
- 4 tablespoons olive oil
- 50g plain flour
- Large pinch dried oregano
- 1 clove garlic
- Sea salt
- Black pepper
Инструкции
- RINSE - Rinse the chicken breasts and pat dry with kitchen paper. Cut each breast in half lengthways and set aside.
- PREP - Wash the peppers, halve them, deseed and cut into thin ribbons. Peel and bash the garlic. Slice the olives. Squeeze the lemon and strain the juice.
- SAUTÉ - Heat the oil in a large shallow pan and brown the garlic clove. Add the peppers and sauté for a few minutes. Add the capers, olives and oregano and sprinkle with a little salt and a generous grind of black pepper. Turn the heat down low, cover the pan with a lid and cook for about 10 minutes, stirring occasionally to prevent the peppers sticking to the pan.
- COAT - Meanwhile, put the flour on a plate and season with a pinch of salt. Coat the chicken escalopes with the flour.
- FRY - Warm 1 tablespoon of olive oil in a frying pan. Cook the chicken escalopes for 3-4 minutes. Turn the meat over, pour on the lemon juice and cook for a further 3-4 minutes.
- COMBINE - Remove the garlic clove from the peppers and add the chicken to this pan. Stir and let it cook for another minute. Serve immediately.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 236g | |
| Recipe makes 4 servings | |
| Calories 441 | |
| Calories from Fat 255 | 58% |
| Total Fat 28.6g | 36% |
| Saturated Fat 5.86g | 23% |
| Trans Fat 0.17g | |
| Cholesterol 89mg | 30% |
| Sodium 349mg | 15% |
| Potassium 442mg | 13% |
| Total Carbs 14.0g | 4% |
| Dietary Fiber 2.1g | 7% |
| Sugars 2.36g | 2% |
| Protein 31.1g | 50% |
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