Audlett Drive, Abingdon, Oxfordshire, OX14 3NJ

Phone: 01235 537002

abingdon@fitnessintime.co.uk

  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon

12-14 City Road, Winchester, Hampshire, SO23 8SD

Phone: 01962 807007

winchester@fitnessintime.co.uk

  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon

37 Rose Hill, Chesterfield, Derbyshire, S401TT

Phone: 01246 769600

chesterfield@fitnessintime.co.uk

  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon
  • Peter

Lemon and garlic chicken schnitzels with quick puttanesca sauce


HANDS-ON TIME 30 MIN, OVEN TIME 25 MIN

Crispy chicken schnitzel is served with an intense tomato sauce in this moreish meal. Fancy something different? Use prawns instead of chicken for a scampi-style dinner.

DAIRY-FREE

NUTRITION: PER SERVING

CALORIES - 565KCALS

FAT - 24.5G (3.7G SATURATED)

PROTEIN - 53.5G

CARBOHYDRATES - 30.3G (8.2G SUGARS)

FIBRE - 4.9G

SALT - 2.2G

Ingredients
  • 3-4 large frozen free-range skinless chicken breasts, defrosted

  • 50g plain flour

  • 2 free-range eggs, beaten

  • 70g frozen breadcrumbs

  • Finely grated zest 1 lemon

  • 2 garlic cloves, crushed

  • 2 tbsp olive oil

  • 2 x 400g tins cherry tomatoes

  • 230g black olives (unpitted)

  • 7 anchovy fillets from a jar or tin, drained and roughly chopped

  • Freshly chopped fresh flatleaf parsley (optional) to serve

Method
  1. Heat the oven to 220°C/200°C fan/gas 7. Using a rolling pin, gently bash the chicken breasts between two sheets of cling film until flattened to 2.5cm thick. Set aside.

  2. Put the flour, egg and breadcrumbs in 3 separate shallow bowls. Break up the breadcrumbs to prevent lumps. Mix the finely grated lemon zest and ½ tsp of the crushed garlic into the flour and season well with salt and pepper. First coat the chicken breasts in the flour, then the egg and finally the breadcrumbs, shaking off any excess each time.

  3. Put the chicken on a foil-lined baking tray and drizzle with 1 tbsp oil. Bake for 25 minutes, turning halfway through. Rest the chicken for 5 minutes before slicing.

  4. Meanwhile, fry the remaining garlic in the remaining oil in a pan over a low heat for 2 minutes, then add the tomatoes, olives and anchovies. Season well and simmer briskly, stirring regularly, for 15 minutes (longer if you have time) until reduced and flavourful.

  5. Serve the chicken with the puttanesca sauce, scatter with parsley (if using) and cut the zested lemon into wedges to squeeze over, if you like.

Tips
  1. Unpitted black olives have a great flavour. If you want to use pitted olives, go for green olives instead.

  2. Breadcrumb the chicken and make the pasta sauce up to 2 days ahead. Cover and chill separately.

  3. Next time, swap chicken for defrosted large sustainable frozen prawns. Coat in the breadcrumbs and cook in the oven for 10-15 minutes.

#recipe #chicken #spring #dairyfree