Chicken in Puttanesca Sauce
This beautiful rich tomato dish comes from Italy. It is rich in the cancer protective lycopene from the cooked tomatoes. This versatile puttanesca sauce also works well with fish. It is traditionally served as a pasta sauce.
Serves 4
Ingredients
- Canola or olive oil spray
- 4 large chicken breast halves each around 180–190g
(6–6 ½ oz) each
- ½ tablespoon extra virgin olive oil or canola oil
- 3 cloves of garlic finely chopped
- 1 large onion, chopped
- 2 x 45g cans (1½ oz) cans anchovies, drained
- 1 large (about 810g/1¾ lb) can crushed tomatoes or peeled tomatoes in tomato juice
- 1 tablespoon of capers, washed and dried
- 50 g (1¾ oz) pitted black olives (about 14 olives)
- 4 tablespoons chopped fresh basil
- Freshly ground black pepper
Method
- Lightly spray a grill pan with canola spray and brown the chicken pieces on both sides. Set aside.
- Heat the olive oil in a pan and fry garlic and onions, taking care not to burn the garlic.
- Turn the heat down to low. Add anchovies, breaking them with your cooking spoon.
- Add the tomato juice, crushing any whole tomatoes. Then add the capers, olives, basil and pepper. Simmer for 2–3 minutes. If using this puttanesca sauce as a pasta sauce, simmer for about 5 minutes.
- Place the chicken in a single layer in a large oven-proof dish. Pour the sauce over chicken and bake at 180–190°C (350–375°F) for about 40 minutes or until the chicken is cooked.
- Serve with pasta and a tossed green salad.
Nutritional value per serve:
Energy: 369 calories or 1545 kilojoules
Protein: 46g
Fat: 15g
Carbohydrate: 12g
