Nutrition balance score
Good
Glycemic Index
44
Low
Glycemic Load
13
Moderate
Nutrition per serving
Calories470.7 kcal (24%)
Total Fat25.5 g (36%)
Carbs28.6 g (11%)
Sugars15.8 g (18%)
Protein24.8 g (50%)
Sodium604.5 mg (30%)
Fiber4.2 g (15%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
400gchicken breast fillets
halved lengthways
2 tablespoonsplain flour
½ teaspoonsalt
2 tablespoonsolive oil
60gunsalted butter
5gfresh rosemary
finely chopped
1unwaxed lemon
3apples
cut into 2cm wedges
150mldry white wine
2cloves garlic
thinly sliced
5gfresh oregano
leaves chopped
40gpitted green olives
or capers
100mlchicken stock
or water
black pepper
Kitchen paper
Mash
or polenta
green salad
Crispy, optional
Instructions
Step 1
Put the chicken in a large bowl with the flour, salt, and plenty of freshly ground pepper. Toss to combine and set aside.
Step 2
Put the oil and half the butter in a large sauté pan and set over a medium-high heat.
Step 3
Pare one long strip of zest from the lemon.
Step 4
Once the oil is hot, add the rosemary, lemon zest, and apple wedges, laying them flat on their sides. Cook for about 8 minutes, turning halfway, until golden on both sides. Use a slotted spoon to transfer to a plate lined with kitchen paper, and set aside.
Step 5
Keeping the pan on the heat, add the chicken and cook for 5-6 minutes, turning halfway through, until golden on both sides. Transfer to a plate and set aside.
Step 6
If you're using olives, slice them in half before using.
Step 7
Add the wine, garlic, oregano and olives (or capers) to the pan. Bring to a simmer, then cook on a high heat for about 2 minutes to thicken the sauce slightly.
Step 8
Add the juice of the lemon, the stock (or water) and the remaining butter. Stir to combine and heat for a minute, then return the chicken and apples to the pan.
Step 9
Season, stir, bring to a simmer and gently bubble away for about 3 minutes, until the chicken is cooked through, no pink meat remains, and the juices run clear.
Step 10
Serve at once with buttery mash, polenta, or a crisp green salad, if liked.
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