Superfood - March-April 2017

SUPERFOOD 71

SLOW COOKER

PHOTOGRAPHS: CRISTIAN BARNETT

71

Easy Italian Chicken

This recipe really couldn’t be simpler. You

can use a shop-bought jar of tomato pasta

sauce – the ones for bolognese are good

here, but look out for low calorie versions.

Add a few olives and a pinch of chilli, if

you like.

INGREDIENTS

• 1 tsp oil


• 4 boneless, skinless chicken breasts
  (each about 150g/5½oz)


• 500g (1lb 2oz) jar of low-calorie
  tomato pasta sauce


• 75g (2¾oz) green and black unpitted
  olives, drained


• ½ tsp dried chilli fl akes (optional)


• pinch of fl aked sea salt and ground
  black pepper


• grated Parmesan (optional)


• green salad to serve (optional)

SERVES: 4

PREP TIME: 10 MINUTES

SLOW COOKING TIME: HIGH 2–3 HOURS

1. Heat the oil in a large non-stick frying
   pan. Season the chicken breasts with salt
   and pepper and fry them over a medium-
   high heat for 2 minutes on each side or
   until lightly browned.


2. Pour the tomato sauce in the slow
   cooker and add the olives and chilli fl akes
   (if using). Place the chicken breasts on top.
   Cover with the lid and cook on high for
   2–3 hours, or until the chicken is cooked
   through and perfectly tender.


3. A sprinkling of Parmesan just before
   serving can make this dish taste extra
   special, but remember it adds and extra
   50 calories for every 10g (¼oz) you use.


4. Serve with a large green salad
   (optional).

QUICK TIP

If you want a chicken dish that can

be left cooking for longer, swap

the breasts for 8 boneless, skinless

thighs and they should cook for

around 4 hours on high or 6 hours

on low without drying out.

PER SERVING (WITHOUT CHEESE OR SALAD)

241kcals, 38.6g protein, 6.1g fat, (1.1g saturates),

8.6g carbs, 0.6g fi bre, 7.1g sugar

SF9_P70-72 WOC SHSD.indd 71 30/01/2017 10:29