Italian chicken with courgette rice recipe

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  • Serves 4
  • 10 mins to prepare and 30 mins to cook
  • 522 calories / serving
  • Healthy
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HE ITCHICKCOURGETTE

Try this succulent Italian chicken that's cooked in fresh tomato and basil sauce. It's the ideal dish to whip up quickly and perfect for an easy midweek meal. Try serving this saucy chicken with a side of fragrant courgette rice.

Heat the oil in a large frying pan and brown the chicken on each side for 2-3 minutes until golden. Remove from the pan and set aside. Add the pepper to the pan and stir fry for 10 minutes until softened. Pour over the tomato sauce and bring to the boil. Place the chicken in an ovenproof dish and pour over the peppers and sauce. Transfer to the oven and bake for 15 minutes until the chicken is cooked through with no pink showing.

Meanwhile bring a pan of water to the boil, then add the rice and simmer for 15 minutes until tender. Stir through the courgette and serve with the chicken and peppers.

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home and view the full Food safety at home video.

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  • Ingredients

  • 1tbsp olive oil
  • 4 chicken breasts
  • 500g (1lb2oz) fresh Italian tomato & basil sauce
  • 3 yellow peppers, sliced
  • 300g (10oz) long grain white rice
  • 2 courgettes (approx 300g/10oz), grated
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  • Energy 2217kj 522kcal 26%
  • Fat 7.2g 10%
  • Saturates 1.3g 7%
  • Sugars 13.8g 15%
  • Salt 0.8g 14%

of the reference intake
Carbohydrate 80.1g Protein 38.1g Fibre 3.9g

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