Chicken with cannellini bean and tomato sauce

Last night was my first night cooking gluten and lactose free, and I must say it went pretty well. Everything flowed well for me making this dish, I got the timing right, I filleted the chicken like a pro and it looked pretty.

Taste wise, a bit more punch in the sauce would have been good – perhaps a herb like coriander or rosemary would have given it the heartier taste it needed, but even still, the boy and I mopped our plates. (Me mostly because gluten free is making me hungry)

Cooking Time

30 minutes??

Ingredients (serves 4)

  • Olive oil spray
  • 1 small red onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 tsp crushed red chilli
  • 1 x 400g can no-added-salt chopped tomatoes
  • 1 x 400g can no-added-salt cannellini beans, rinsed, drained
  • 2 tsp salted baby capers, rinsed, drained, coarsely chopped
  • 2 tbs chopped fresh continental parsley
  • 2 (about 250g each) chicken breast fillets, halved horizontally
  • Steamed green round beans, to serve

Method

  1. Heat a saucepan over medium-low heat. Spray with olive oil spray to grease. Add the onion and cook, stirring occasionally, for 5 minutes or until soft. Add the garlic and chilli, and cook, stirring, for 1 minute or until aromatic.
  2. Add the tomato. Increase heat to high and bring to the boil. Reduce heat to low and simmer for 5 minutes. Add the cannellini beans and capers, and simmer for 5 minutes or until the mixture thickens slightly. Season with pepper. Stir in half the parsley.
  3. Meanwhile, heat a large non-stick frying pan over high heat. Spray with olive oil spray. Add the chicken and cook for 2-3 minutes each side or until golden and cooked through.
  4. Divide the chicken among serving plates. Top with the cannellini bean mixture and remaining parsley. Serve with steamed green beans.

Good Taste – March 2009, Page 43
Picture 160

Source

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