Courgette caponata with thyme & garlic chicken

Gluten Free
Dairy Free
Health score
51%
Courgette caponata with thyme & garlic chicken
75 min.
4
449kcal

Suggestions


Looking for a delightful and healthy dish that combines vibrant vegetables with succulent chicken? Our Courgette Caponata with Thyme & Garlic Chicken is just the ticket! This beautifully crafted recipe is not only gluten-free and dairy-free but also bursting with flavors that are sure to please everyone at your table.

The star of this recipe is the courgette caponata, a Mediterranean-inspired dish that features tender courgettes, sweet sultanas, and the tang of capers, all simmered together with fresh tomatoes and aromatic thyme. This colorful medley of flavors creates a dish that's perfect as a side or even as a main course for vegetarians. Plus, with the gentle cooking method, the vegetables retain their nutrients and delicious textures.

Accompanying this vibrant caponata is the thyme and garlic-infused chicken, which is grilled to perfection, ensuring a juicy and flavorful bite with each piece. Cooking the chicken in batches allows for that delightful char and ensures every piece is evenly cooked. With a total prep and cooking time of just 75 minutes, this dish not only satisfies your culinary cravings but also fits seamlessly into your busy schedule.

Whether you're hosting a dinner party or simply looking for a healthy meal to enjoy at home, this Courgette Caponata with Thyme & Garlic Chicken is sure to impress. Let the flavors of the Mediterranean inspire your next meal!

Ingredients

  •  garlic clove thinly sliced
  • servings thyme sprigs leaves picked
  • tbsp olive oil 
  •  onion red finely sliced
  •  celery stalks sliced
  •  zucchini halved cut into chunks, on the diagonal
  • 400 canned tomatoes chopped canned
  • tsp caper 
  • tbsp red wine vinegar 
  • tbsp golden raisins 
  •  chicken breast skinless

Equipment

  • frying pan
  • rolling pin

Directions

  1. Put one-quarter of the garlic, the thyme and some seasoning in 2 tsp of the olive oil and set aside.
  2. Heat the remaining oil in a pan. Tip in the onions and celery, and cook for around 10 mins until soft.
  3. Add the courgettes and the rest of the garlic, and fry for a few mins to soften.
  4. Add the tomatoes, can water, capers, vinegar, sultanas and seasoning. Gently simmer for around 20 mins until the juices have thickened and the vegetables are tender.
  5. Meanwhile, cut the chicken breasts in half to open up like a book.
  6. Place them between 2 layers of baking parchment and flatten a little by bashing gently with a rolling pin.
  7. Heat a griddle pan and rub the chicken with your flavoured oil, discarding the garlic. Cook for around 3 mins each side, or until cooked through you may have to do this is batches, depending on the size of your pan.
  8. Cut the chicken into strips and serve alongside the courgette caponata.

Nutrition Facts

Calories449kcal
Protein46.85%
Fat27.54%
Carbs25.61%

Properties

Glycemic Index
60.92
Glycemic Load
9.02
Inflammation Score
-10
Nutrition Score
35.788695470147%

Flavonoids

Apigenin
0.15mg
Luteolin
1.07mg
Isorhamnetin
2.76mg
Kaempferol
1.99mg
Myricetin
0.06mg
Quercetin
14.52mg

Nutrients percent of daily need

Calories:448.92kcal
22.45%
Fat:13.93g
21.44%
Saturated Fat:2.51g
15.68%
Carbohydrates:29.16g
9.72%
Net Carbohydrates:23.46g
8.53%
Sugar:18.37g
20.41%
Cholesterol:144.64mg
48.21%
Sodium:444.63mg
19.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:53.34g
106.68%
Vitamin B3:25.95mg
129.74%
Vitamin B6:2.31mg
115.6%
Selenium:74.12µg
105.88%
Vitamin C:56.12mg
68.02%
Phosphorus:618.06mg
61.81%
Potassium:1840.44mg
52.58%
Vitamin B5:4.02mg
40.16%
Manganese:0.76mg
38.19%
Magnesium:128.64mg
32.16%
Vitamin B2:0.52mg
30.33%
Fiber:5.7g
22.81%
Vitamin B1:0.34mg
22.8%
Copper:0.44mg
21.84%
Folate:82.28µg
20.57%
Iron:3.7mg
20.56%
Vitamin E:2.97mg
19.78%
Vitamin K:20.18µg
19.22%
Zinc:2.42mg
16.14%
Vitamin A:797.92IU
15.96%
Calcium:111.71mg
11.17%
Vitamin B12:0.45µg
7.53%
Vitamin D:0.23µg
1.51%