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Chicken with agrodolce sauce

Published: December 19, 2014 at 2:30 PM

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Serves 2

Easy

Total time: 20 mins

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Agrodolce means sweet and sour in Italian. This dish cooks thin escalopes of chicken in a tomato, onion and red wine vinegar sauce for a punchy super low-cal and low-fat dish.

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Ingredients

Nutrition

• 2 skinless chicken breasts

• 1 tbsp flour

  well seasoned

• olive oil

• 1 red onion

  halved and thinly sliced

• 3 stalks celery

  thinly sliced

• 100g cherry tomatoes

  halved

• 1 tbsp red wine vinegar

• ½ tsp sugar

• a small handful flat-leaf parsley

  chopped

• to serve watercress or rocket

Nutrition: per serving

• kcal262
• fat7.6g
• carbs13.5g
• fibre2.3g
• protein35.8g
• salt1.59g

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Method

• step 1

  Slice the chicken breasts in half horizontally so that you have four thin pieces. Cover with baking paper and flatten gently with a rolling pin or the bottom of a heavy pan. Dust with the seasoned flour, shaking off any excess.

• step 2

  Heat 1 tbsp olive oil in a non-stick frying pan and brown the chicken well on both sides. Remove then cook the onion and celery in the same pan for 3 minutes and season. Add the tomatoes and cook for 3-4 minutes until they start to break down. Add the vinegar and sugar. Put the chicken back in the pan and cook for 3-4 minutes until cooked through then stir in the parsley. Serve with green salad.

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