Name: Griddled chicken, pepper and courgette recipe
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: Serves: 2
Ingredients: 2 small chicken breasts, skinned; 1 lemon; 1 teaspoon dried oregano; 2 tablespoons olive oil; 1 yellow or red romano pepper, halved lengthways and deseeded; 1 fat courgette, sliced thinly lengthways into 6 slices

Nutrition Per Portion

RDA

Calories

748 Kcal

37%

Fat

17 g

24%

Saturated Fat

3 g

15%

By GoodtoKnow

published 20 July 19

Enjoy this healthy, zesty chicken escalopes with char-grilled pepper and courgette

Ingredients

2 small chicken breasts, skinned
1 lemon
1 teaspoon dried oregano
2 tablespoons olive oil
1 yellow or red romano pepper, halved lengthways and deseeded
1 fat courgette, sliced thinly lengthways into 6 slices

To serve:

1 pack 200g (7oz) frozen microwaveable brown rice
2 spring onions, trimmed and chopped
4 ripe cherry tomatoes, chopped

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Method

Put a griddle pan to heat up or set the grill to high. Put the chicken breasts between 2 pieces of cling film. Bash with a rolling pin until flattened evenly. Take off top piece of cling film, sprinkle both sides of meat with grated zest from half the lemon, the oregano, 1 tablespoon of the oil and 1 tablespoon of lemon juice. Leave to marinate for 5 minutes or longer, while you cook the vegetables.
Rub some oil on the pepper halves and press them, skin-side down, on the hot griddle until beginning to char and soften. Rub the courgette
strips with oil and griddle them. Set aside in a warm oven.
Griddle the chicken escalopes for 2-3 minutes on one side, pressing them down on the griddle, then cook them for a minute on the other side.
Meanwhile, tip the rice into a small bowl, add the spring onions and microwave on full power for 2 minutes. Stir in the cherry tomatoes. Serve the rice with the griddled chicken and vegetables and a lemon wedge.

Top Tip for making Griddled chicken, pepper and courgette

A griddle is like a frying pan with a ridged base - it's a really healthy way to cook

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Chicken Recipes Courgette Recipes Healthy Recipes Lower-fat Recipes Pepper Recipes

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