Budget Meals: Chicken Recipe

Posted on: February 8th, 2012 by Thamar Houliston
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Our food editor makes this simple but tasty budget chicken meal which you’ll love. Watch the video here!

The Recipe: Sautéed chicken breasts with courgettes

Cost per person: R20

The Chicken

What you need:
2 chicken breasts
Sea salt flakes and freshly ground black pepper
2 tbsp flour
1½ tbsp olive oil
½ cup white wine
Handful basil leaves

Method:
1/ On a chopping board, cut breasts horizontally so you have two thinner halves of each.

2/ Cover with cling film and tap with a rolling pin until flattened evenly.

3/ Season well and dust with flour.

4/ Warm the olive oil in a large pan over medium-high heat. Add the chicken halves, cook for one to one-and-a-half minutes, then turn (adding the other half tablespoon of oil if necessary). Cook for another one or one-and-a-half minutes.

5/ Add the wine. Immediately remove the chicken and set aside. Cook the wine for another minute or so until it resembles a thickened sauce.

6/ Top the chicken with basil leaves, pour over the wine sauce and serve.

Serves 2. Per 304g serving: 1 672kJ, 16g fat (3g sat), 730mg sodium, 8g carbs, 0g fibre, 0g sugars, 46g protein

The Courgettes

What you need:
350g courgettes
2 tbsp olive oil
1 onion, chopped
6 cloves garlic, crushed
1 small red chilli, seeded and finely chopped
Sea salt flakes and freshly ground black pepper

Method:
1/ Top and tail the courgettes and halve lengthways. Take each half and halve it lengthways again. Then cut across the four pieces to make cubes.

2/ Warm the oil in a pot over medium heat. Add the onion, reduce the heat to low and cook, stirring occasionally, until glossy.

3/ Add the garlic and chilli and cook for another minute.

4/ Add courgettes; toss. Replace lid and cook gently until the courgettes are bright and soft. Season to taste.

Serves 2. Per 275g serving: 836kJ, 14g fat (2g sat), 10mg sodium, 16g carbs, 3g fibre, 4g sugars, 6g protein



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