Griddled chicken, pepper and courgette Recipe

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  • Low-fat

serves:

2

Skill:

easy

Total Time:

00:30

Prep:

00:20

Cooking:

00:10

Nutrition per portion

RDA
Calories 748 kCal 37%
Fat 17g 24%
  -  Saturates 3g 15%

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

Method

  • 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.

  • 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

  • strips with oil and griddle them. Set aside in a warm oven.

  • 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.

  • 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.

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Top Tip

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