I know how hard it can be to find the enthusiasm to cook a meal from scratch for just yourself, and how monotonous the same meal can be if you cook a meal for two or four that is then on ‘repeat’ for the week. I hope to try and convert some of you (via a mind-makeover change with some simple meal solutions) to giving this way of eating another go by featuring some solo recipes as part of our Solo Dining Club strand of ideas. I know the first few have been very popular and most welcome (you tell me so and want more).
This one, number 4, has what must be a regular staple – a chicken breast that can be a delicious bariatric-friendly meal with just the addition of a few simple ingredients. Most might even be in your store cupboard now. I am rarely without capers, olives, a tomato and a few fresh herbs.
The recipe relies upon you splitting a breast almost in half horizontally and opening out like a book then flattening (or bashing it in my book) to make a thin escalope size poultry cut that cooks quickly and tenderly. I like to dust in a little Parmesan cheese or ground almonds/almond flour but if you’re not carb-adverse then just use some seasoned plain flour – just enough of any of these to give a bit of a seasoned coating to the chicken so that it will crisp and brown when cooked.
The water in the recipe can be subbed with stock/bouillon and if you wish to add a little white wine instead it wouldn’t go amiss. I have used chopped chives in the recipe but you could add any herb you like or even a dried mixture like Herbes de Provence. Likewise I have used an oil spray but if you prefer use a little olive oil instead. This recipe is not only delicious but also flexible (but the stats given will change, mine reflect the recipe below).
Depending upon how hungry I am I might add a few steamed potatoes on the side but to be honest I often have a mixed green salad instead.
BASHED CHICKEN WITH TOMATOES, OLIVES & CAPERS
1 small skinless and boneless chicken breast (weighing about 75 g/3 oz)
1 tbsp finely grated Parmesan cheese, seasoned flour or ground almonds/almond flour (I used Parmesan)
low-fat cooking spray or mist
1 large ripe tomatoes, chopped
2 tsp capers
about 6 black/ripe olives
splash of water, stock/bouillon or white wine (I used chicken stock/bouillon)
1 tsp chopped fresh chives or parsley
- Split the chicken breast almost in half horizontally and open it out like a book. Bash with a meat tenderiser or rolling pin to flatten, then lightly coat on both sides with the seasoned flour, ground almonds/almond flour or Parmesan cheese.
- Liberally spritz a non-stick pan with low-fat cooking spray or mist. Heat, add the chicken and cook for 3-4 minutes on each side until crisp, browned and cooked through. Remove from the pan and keep warm.
- Add the tomato, capers and olives to the pan with the water, stock/bouillon or wine and season to taste. Bring to the boil and bubble this sauce for about 2-3 minutes until the tomatoes are beginning to break down.
- Spoon over the chicken and scatter with chopped chives or parsley.
WLS PORTION: 1
CALORIES PER PORTION: 212
PROTEIN: 26.8 g
CARBOHYDRATE: 8.3 g (sugars 5 g)
FAT: 8.6 g
Image courtesy of bbcgoodfood.com