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Enjoy crispy, golden chicken with a rich tomato and herb sauce, served with courgette noodles instead of traditional pasta. This Italian-inspired meal combines familiar ingredients with plenty of flavour and a generous serving of vegetables.
For the sauce:
For the chicken:
For the courgetti:
Spiraliser, julienne peeler or grater
1.
For the sauce, heat the oil in the deep pan over a medium heat. Cook the onion until soft (5 minutes), then stir in the garlic for 1 minute.
2.
Add the tomatoes, stock and herbs. Simmer until thickened (15 minutes), then stir in the spinach until wilted.
3.
Meanwhile, slice each chicken breast in half horizontally and flatten between 2 sheets of baking paper with a rolling pin to an even thickness.
4.
Put the egg in a shallow bowl. Mix the breadcrumbs, garlic powder and herbs on a plate. Dip each piece of chicken in the egg, then press into the crumbs to coat.
5.
Heat the oil in the large frying pan over a medium heat. Cook the chicken until golden, crisp and cooked through with no pink meat (3–4 minutes each side). If you have a thermometer, it should read 75c.
6.
Add the courgetti to the tomato sauce and toss over the heat until just tender (2–3 minutes).
7.
Divide the courgetti and sauce between plates and top with the chicken. Sprinkle with Parmesan, if using.
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Storage information
Store the chicken and sauce separately in the fridge for up to 2 days. Reheat the chicken in the oven until piping hot, and the sauce until bubbling. Courgetti is best made fresh. Freeze the cooked chicken and sauce separately for up to 3 months.
Tip
Oven-baked: Spray the coated chicken with oil and bake at 200c (180c fan) for 18–20 minutes. This saves 2 tsp oil, bringing fat under 15g per portion. Bigger appetites: Mix the courgetti with 50g cooked wholewheat spaghetti per person.
Cost-saving tips
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