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Griddled chicken, pepper and courgette

(10 ratings)

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Griddled Chicken, Pepper and Courgette
Griddled Chicken, Pepper and Courgette
  • Serves: 2

  • Prep time:

  • Cooking time:

  • Total time:

  • Skill level: Easy peasy

  • Costs: Mid-price

Woman's Weekly recipe Enjoy this healthy, zesty chicken escalopes with char-grilled pepper and courgette

Ingredients

  • 2 small chicken breasts, skinned
  • 1 lemon
  • 1 teaspoon dried oregano
  • 2 tablespoons olive oil
  • 1 yellow or red romano pepper, halved lengthways and deseeded
  • 1 fat courgette, sliced thinly lengthways into 6 slices
To serve:
  • 1 pack 200g (7oz) frozen microwaveable brown rice
  • 2 spring onions, trimmed and chopped
  • 4 ripe cherry tomatoes, chopped

A griddle is like a frying pan with a ridged base - it's a really healthy way to cook

Method

  1. Put a griddle pan to heat up or set the grill to high. Put the chicken breasts between 2 pieces of cling film. Bash with a rolling pin until flattened evenly. Take off top piece of cling film, sprinkle both sides of meat with grated zest from half the lemon, the oregano, 1 tablespoon of the oil and 1 tablespoon of lemon juice. Leave to marinate for 5 minutes or longer, while you cook the vegetables.
  2. Rub some oil on the pepper halves and press them, skin-side down, on the hot griddle until beginning to char and soften. Rub the courgette
  3. strips with oil and griddle them. Set aside in a warm oven.
  4. Griddle the chicken escalopes for 2-3 minutes on one side, pressing them down on the griddle, then cook them for a minute on the other side.
  5. Meanwhile, tip the rice into a small bowl, add the spring onions and microwave on full power for 2 minutes. Stir in the cherry tomatoes. Serve the rice with the griddled chicken and vegetables and a lemon wedge.

Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 374(kcal)
  • Fat 8.5g
  • Saturates 1.5g
  • Sugars 0.0g
  • Salt 0.0g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

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