Flattened chicken with tomatoes, olives & capers

Gluten Free
Dairy Free
Low Fod Map
Health score
23%
Flattened chicken with tomatoes, olives & capers
20 min.
1
329kcal

Suggestions


Welcome to a delightful culinary experience that brings together the vibrant flavors of Mediterranean cuisine! Our Flattened Chicken with Tomatoes, Olives & Capers is not just a meal; it's a celebration of wholesome ingredients that come together in perfect harmony. In just 20 minutes, you can create a dish that's not only gluten-free and dairy-free but also adheres to low FODMAP guidelines, making it suitable for a variety of dietary needs.

Picture this: a tender, juicy chicken breast, expertly flattened to create the perfect canvas for a burst of flavors. The rich taste of ripe tomatoes, briny olives, and zesty capers meld beautifully to form a robust sauce that elevates the dish. The vibrant herbs add a fresh finish, making every bite a delightful journey for your palate. Whether you're preparing a quick lunch, a satisfying dinner, or a main course to impress guests, this recipe is versatile and incredibly easy to whip up.

With only a handful of ingredients and a simple cooking method, you can impress with a gorgeous plate that looks as good as it tastes. Plus, it's a low-calorie option at just 329 kcal per serving, allowing you to indulge your taste buds without any guilt. Pair it with some steamed potatoes for a complete meal, and you'll find that healthy eating can also be incredibly delicious. Get ready to elevate your cooking game with this fabulous dish!

Ingredients

  •  chicken breast boneless skinless
  • tbsp olive oil 
  • large tomatoes ripe chopped
  • tsp capers 
  • handful olives 
  • tablespoon white wine (or water, if you prefer)
  • serving chives chopped

Equipment

  • frying pan
  • rolling pin

Directions

  1. Split the chicken breast almost in half and open it out like a book. Bash with a rolling pin to flatten, then lightly coat in the seasoned flour.
  2. Heat the oil in a pan, add the chicken and cook for 3-4 mins on each side until crisp, browned and cooked through.
  3. Remove from the pan and keep warm.
  4. Add the tomato, capers, olives and wine to the pan, season to taste, then bring to the boil. Bubble the sauce for 2-3 mins until the tomatoes are starting to break down, then spoon over the chicken and scatter with chopped herbs. Delicious with steamed potatoes.

Nutrition Facts

Calories329kcal
Protein32.27%
Fat56.96%
Carbs10.77%

Properties

Glycemic Index
85
Glycemic Load
1.96
Inflammation Score
-9
Nutrition Score
23.116521628007%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
1.29mg
Apigenin
8.63mg
Luteolin
0.17mg
Kaempferol
5.48mg
Myricetin
0.83mg
Quercetin
7.97mg

Nutrients percent of daily need

Calories:329kcal
16.45%
Fat:20.42g
31.41%
Saturated Fat:3.04g
19.03%
Carbohydrates:8.69g
2.9%
Net Carbohydrates:5.58g
2.03%
Sugar:5.09g
5.65%
Cholesterol:72.32mg
24.11%
Sodium:566.21mg
24.62%
Alcohol:1.54g
100%
Alcohol %:0.56%
100%
Protein:26.02g
52.04%
Vitamin K:89.96µg
85.67%
Vitamin B3:13.01mg
65.05%
Selenium:36.41µg
52.01%
Vitamin B6:1.01mg
50.51%
Vitamin A:1971.04IU
39.42%
Vitamin C:31.78mg
38.52%
Phosphorus:287.2mg
28.72%
Vitamin E:4.04mg
26.94%
Potassium:892.39mg
25.5%
Vitamin B5:1.8mg
18.01%
Magnesium:56.42mg
14.1%
Manganese:0.25mg
12.58%
Fiber:3.1g
12.42%
Vitamin B1:0.15mg
9.92%
Folate:39.57µg
9.89%
Vitamin B2:0.16mg
9.45%
Copper:0.18mg
9.17%
Iron:1.44mg
8.01%
Zinc:1.05mg
6.98%
Calcium:42.86mg
4.29%
Vitamin B12:0.23µg
3.77%