Italian Style Pan-fried Chicken with Capers

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Preparation Time: 10 minutes | Cooking Time: 10 minutes | Freezable?: Yes

A wonderful reminder of those trips to Italy – a quick, simple and healthy dish.

Ingredients
Method

Ingredients

1 boneless chicken breast (skin removed)
Seasoned flour (for dusting)
1 tbsp olive oil
1 large ripe tomato (chopped)
2 tsp capers
30-40ml of white wine
Parsley (or other soft herbs)

Method

Split the chicken breast almost in half and spread it open. Flatten the chicken breast by bashing with a rolling and toss in the seasoned flour (this is the fun bit). Heat the oil in a good frying pan and add the chicken. Cook for 3-4 minutes on each side until lightly golden brown and crispy (make sure it is cooked through).
Remove the chicken from the pan and keep warm.
Add the tomato, capers, olives and wine to the pan, season to with some salt and black pepper, then boil the sauce for a couple of minutes until the tomato has started to break down.
Spoon the sauce over the chicken and sprinkle with chopped herbs. Delicious with cous-cous, mash or boiled new potatoes (with a knob of butter of course!).

Useful Tip: Quick Guide to Capers

Not tried capers yet? What are they? Capers are the unripened flower buds of the Capperis shrub they’re prickly, perennial plants normally found in the Mediterranean and some parts of Asia. Their use dates back to more than 2000 B.C. Brined or dried, they are valued for the burst of flavour they give to foods, a flavour described as ‘lemony’ or ‘olivey’
As they’re hand-picked they can be a bit pricey but they’re a versatile store cupboard ingredient, and good for adding a distinctive sour/salty flavour to many savoury dishes.
After the buds are harvested, they are dried in the sun, then pickled in vinegar, brine, wine or sometimes salt, which brings out their tangy lemony flavour, similar to green olives.The size of the buds range from tiny (about the size of a baby petite green pea) up to the size of a small olive and for the calorie conscious amongst you, around 23 calories for every 100 grams.