4 skinless chicken breast portions
2 tablespoons extra virgin olive oil
2 onions, thinly sliced
2 red peppers, thinly sliced
2 cloves garlic, finely chopped
2 anchovy fillets, chopped
1 x 440g can chopped tomatoes
125ml white wine
60g tomato paste
6 black olives, pitted and chopped
200 ml hot low salt chicken stock
1 teaspoon muscovado sugar
2 tablespoons Worcestershire sauce
Handful fresh parsley, chopped
Chicken, vegetables, onion and garlic are all good healthy basic ingredients.
Its how we present them that makes them special.
Remove any fat and skin from the chicken breasts and lightly dust with the plain flour and a little black pepper.
In a large, heavy based, non-stick frying pan, heat the olive oil and then cook the chicken over a high heat for 10 minutes, turning regularly to brown both sides.
Remove the chicken from the pan and set aside.
Now, add the onion to the pan along with the crushed garlic, anchovies and 1 tablespoon of water.
Sauté for 7-8 minutes until the onion starts to soften. Then add the tinned tomatoes, wine, tomato puree, Worcestershire sauce and sugar.
Add 200 ml of chicken stock and bring to the boil, then reduce the heat and simmer for 20 minutes.
Next, return the chicken to the pan, including any juices that it’s released.
Add the olives and simmer for a further 5 minutes, checking that the thickest parts of the chicken breast of thoroughly cooked through.
Garnish with the fresh chopped parsley and serve with salad, brown rice, whole-wheat pasta or a jacket potato.
This dish is really good to make ahead of time, it will keep in the fridge for up to 4 days as long as it is properly re-heated before serving.
This is also a good dish to take as a work packed lunch if you have facilities to re-heat food at the office.