Chicken Escalope with Roasted Courgette

Name: Chicken Escalope with Roasted Courgette
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: European, Mediterranean
Ingredients: 1/2 courgette, cut into 1cm dice; 1/2 red pepper, de-seeded and cut into 1cm pieces; 1/2 yellow pepper, de-seeded and cut into bite-sized pieces; 1/2 red onion, cut into icm pieces; 2 tbsp balsamic vinegar; 1 tsp dried oregano; salt; black pepper; 1x 180-200g skinless chicken breast fillet; 1 tbsp olive oil; 1 large clove garlic, crushed; 1 tsp finely chopped thyme leaves; zest and juice of 1/2 lemon; 1–2 tbsp flat-leaf parsley, finely chopped

6 steps

Prep:15minCook:15min

This is such a simple recipe to make and full of flavour. This will taste good at lunch, dinner or even breakfast!

Updated at: Thu, 17 Aug 2023 02:59:40 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories446.6 kcal (22%)

Total Fat19.8 g (28%)

Carbs21.6 g (8%)

Sugars11.2 g (12%)

Protein44.2 g (88%)

Sodium879.8 mg (44%)

Fiber4.4 g (16%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

0.5courgette

cut into 1cm dice

0.5red pepper

de-seeded and cut into 1cm pieces

0.5yellow pepper

de-seeded and cut into bite-sized pieces

0.5red onion

cut into icm pieces

2 Tbspbalsamic vinegar

1 tspdried oregano

salt

black pepper

1 x 180gskinless chicken breast fillet

1 Tbspolive oil

1clove garlic

large, crushed

1 tspthyme leaves

finely chopped

0.5lemon

zest and juice of

1 Tbspflat-leaf parsley

finely chopped

Instructions

Step 1

Preheat the oven to 220°C (fan 200°C/gas mark 7).

Step 2

Line a large roasting tray with non-stick baking parchment. Place the vegetables in the tray and drizzle with the balsamic. Scatter over the oregano, season well and cook in the oven for 12-15 minutes, until tender.

Step 3

Meanwhile, place the chicken between two sheets of cling film and bash with a rolling pin until it is about icm thick.

Step 4

Place the oil in a small bowl with the garlic, thyme, lemon zest and juice. Mix well, then spread over the chicken.

Step 5

Heat a non-stick, ridged griddle pan until smoking and add the chicken. Cook for 3-4 minutes on each side, or until completely cooked through. Check by slicing into it to make sure the meat is white all the way through, with no raw pink bits left.

Step 6

To serve, spoon the vegetables and any pan juices onto a plate and top with the chicken. Scatter the parsley over the top and serve.