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Mediterranean-style recipe: Caprese Chicken
Prep time:5 mins- Cook time:25 mins
Servings:1
If you’re looking for a flavourful chicken recipe that will satisfy you on fasting days but will still feel indulgent, then look no further. Our Caprese chicken recipe brings you satiating foods and flavours from the Mediterranean, and tops them with a gooey layer of melted mozzarella. If you try cooking up this recipe, make sure you prepare enough because you’re sure to have the whole family wanting their own portions!
It’s likely no surprise that chicken is an excellent source of lean protein, helping to provide all the health benefits of a high protein diet in just one portion. This recipe provides over two thirds of your daily recommended protein in each serving, while remaining under 400 calories, so it’s ideal for enjoying either as a filling lunch or a refreshing dinner.
Like chicken, mozzarella also provides a healthy dose of protein, as well as offering a rich source of calcium, zinc and vitamin B7 which is important for energy production and metabolism. Plus, compared with other cheeses, mozzarella is lower in saturated fats and sodium. So, while you may have been taught that slathering your food in melted cheese is unhealthy, we’re here to bust that myth and encourage you to reap all the health benefits mozzarella has to offer.
Drizzle a generous serving of balsamic vinegar over the top of your Caprese chicken as that, too, has its own set of health benefits. Low in calories and sodium, but high in flavour, antioxidants and ‘healthy’ bacteria. Your gut, and your tastebuds, will certainly thank you for giving it a go!
Find more delicious Mediterranean-style recipes like this Caprese chicken on our Programme here.
Ingredients
- 150g chicken breast
- 1/2 tbsp extra virgin olive oil
- 1 garlic clove, minced
- 70g cherry tomatoes, halved
- fresh basil
- 1 tsp balsamic vinegar
- 40g fresh mozzarella, sliced
- salt
- pepper
Instructions
- Slice the chicken into thin fillets or beat them into thinner strips. Season with salt and pepper. Note: thicker pieces are fine, simply cook them a little longer.
- Heat the oil in a large pan (one that has a lid) over medium-high heat. Cook the chicken til browning, about 3-5 minutes each side. Remove from pan and set aside (you will continue cooking these later so they do not need to be fully cooked yet).
- Add the garlic, tomatoes and a few torn basil leaves to the same pan. Season and cook for a few minutes until softening, stirring occasionally.
- Mix the balsamic into the tomatoes then add the chicken back to the pan, nestling them into the tomatoes. Cook for a further five to six minutes, occasionally mixing the tomatoes around and flipping the chicken halfway through to cook evenly.
- Place the mozzarella slices over the chicken to cover each piece. Reduce the heat to low, place the lid on the pan and cook for a few minutes until the mozzarella has melted.
- Remove from the stove. Serve with fresh basil leaves on top and an extra drizzle of balsamic vinegar, if you like.
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Notes
- Serve with a crunchy green salad or steamed low calorie non-starchy vegetables.
- Non-fasting day? Add a side of wholemeal or pulse pasta.
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve.
- Batch cook and freeze in portions for up to 2 months. Defrost and reheat before serving.
