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
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)
- 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.
- 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.
- Top with tomato, mozzarella and basil and drizzle with the balsamic vinegar if using. Serve at once.
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