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Insalata Caprese Chicken: The Bariatric Cookery Solo Dining Club Recipe 7

August 12, 2020 Leave a Comment

It’s been a little while since I posted a recipe for solo dining, mainly because during lock-down I have been cooking for quite a few and have eaten few meals cooked from scratch for myself. Now with some folk going back to work and getting out and about a little more (albeit with restrictions in place) quite of a few of us may well need a ‘cooking for 1’ option.

 

This idea is a simple one but the combination of fresh mozzarella with ripe tomatoes, pungent fresh basil, a hint of balsamic vinegar and reliably tender chicken is a winner. It is quick and easy to prepare, and should you be really pushed for time, then could be also made with a readY-cooked small breast or thigh of rotisserie chicken picked up on the way home.

 

INSALATA CAPRESE CHICKEN

Ingredients

METRIC/US

1 x 75 g/3 oz small skinless and boneless chicken breast

low-fat cooking spray or mist

salt and freshly ground black pepper

4 cherry tomatoes, quartered

15 g/½ oz chopped fresh mozzarella cheese or tiny fresh mozzarella balls

2 tbsp small fresh basil leaves

1 tsp balsamic vinegar (optional)

 

Method

  1.  Split the chicken breast almost in half horizontally and open out like a book. Bash with a meat tenderiser or rolling pin to flatten. Spritz with low fat cooking spray or mist and season with salt and pepper to taste.
  2.  Heat a small non-stick pan, add the chicken and cook for 3-4 minutes on each side until cooked and lightly brown. Remove from the pan and place on a warmed serving plate.
  3.  Top with tomato, mozzarella and basil and drizzle with the balsamic vinegar if using. Serve at once.

 

SERVES 1

WLS PORTION: 1

 

CALORIES PER PORTION: 164

PROTEIN: 24.8 g

CARBOHYDRATE: 3.8 g (3 g sugars)

FAT: 5.4 g

 

Image courtesy of http://www.eatingwell.com 

 

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Tags: basil, chicken, cooking for 1, mozzarella, solo dining Categories: Green bariatric recipes, Recipes, The Bariatric Cookery Solo Dining Club

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