1706

Chicken with agrodolce sauce

  • serves 2
  • A little effort

Agrodolce means sweet and sour in Italian. This dish cooks thin escalopes of chicken in a tomato, onion and red wine vinegar sauce for a punchy super low-cal and low-fat dish.

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Ingredients

  • skinless chicken breasts 2
  • flour 1 tbsp, well seasoned
  • olive oil
  • red onion 1, halved and thinly sliced
  • celery 3 stalks, thinly sliced
  • cherry tomatoes 100g, halved
  • red wine vinegar 1 tbsp
  • sugar ½ tsp
  • flat-leaf parsley a small handful, chopped
  • watercress or rocket to serve

Method

  • Step 1

    Slice the chicken breasts in half horizontally so that you have four thin pieces. Cover with baking paper and flatten gently with a rolling pin or the bottom of a heavy pan. Dust with the seasoned flour, shaking off any excess.

  • Step 2

    Heat 1 tbsp olive oil in a non-stick frying pan and brown the chicken well on both sides. Remove then cook the onion and celery in the same pan for 3 minutes and season. Add the tomatoes and cook for 3-4 minutes until they start to break down. Add the vinegar and sugar. Put the chicken back in the pan and cook for 3-4 minutes until cooked through then stir in the parsley. Serve with green salad.

Nutritional Information

  • Kcals 262
  • Fat 7.6g
  • Carbs 13.5g
  • Fibre 2.3g
  • Protein 35.8g
  • Salt 1.59g
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