Mediterranean chicken with capers

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PREP TIME

10 min

TOTAL TIME

22 min

Makes

3 Servings

For this super-healthy main, we kept all the bold flavours we love from the classic chicken Parmesan but cut out some of the fat.


Ingredients

  • 6 skinless, boneless chicken thighs
  • 1/2 to 1 tsp Italian seasoning
  • 1/2 tsp dried basil
  • 1/2 tsp dried oregano
  • 1/2 tsp salt
  • 1 tsp olive oil
  • 2 green onions
  • 1 pint cherry or grape tomatoes
  • 2 tsp capers
  • 1 garlic cloves , minced
  • 2 tbsp shredded fresh basil
  • 2 tbsp grated parmesan , optional

Instructions

  • Lay chicken flat, then sprinkle with Italian seasoning and ¼ tsp (1 mL) salt. Heat oil in large frying pan set over medium heat. Add chicken and cook until golden brown on one side, about 4 min. Meanwhile, thinly slice green onions.
  • Turn meat, then scatter tomatoes, onions, capers and garlic around it. Sprinkle with remaining salt. Stir to mix. Cover and continue to cook, turning and stirring occasionally, until chicken is springy when pressed and tomatoes begin to soften, from 8 to 10 min.
  • Remove chicken to dinner plates. Spoon tomato mixture overtop. Sprinkle with fresh basil.

Nutrition (per serving)

  • Calories
  • 188,
  • Protein
  • 23 g,
  • Carbohydrates
  • 6 g,
  • Fat
  • 10 g,
  • Fibre
  • 2 g,
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