Chicken in Pepper, Garlic and Tomato Sauce

Serves: 4

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Total Time: 45

Prep Time: 15

Cook Time: 30

• 1 tablespoon(s) oil
• 4  x 150g chicken breasts
• 1  onion, finely chopped
• 2  red peppers, finely diced
• 2  fat garlic cloves, crushed
• 2 medium courgettes, finely diced
• 400 gram(s) tin chopped tomatoes
• 450 ml (¾ pint) hot vegetable stock
• 400 gram(s) tin flageolet beans, drained and rinsed
• 1 small handful of fresh herbs (we used basil and parsley), chopped

Method

1. Heat oil in a pan; cook chicken for 4-5min on each side until golden. Remove from pan and keep warm.
2. Add the onion to the pan and cook for 7-8min until softened. Add the pepper, garlic and courgette and continue to cook for 2min.
3. Stir in the tomatoes and stock and bring to the boil, then return the chicken to the pan. Simmer for 10- 15min until the sauce is thick and the chicken cooked through.
4. Add the beans to the sauce with the herbs and plenty of salt and black pepper, and stir to heat through. Serve immediately with crusty bread.
5. Next time round...
6. Cook the sauce as per recipe, omitting the chicken and adding 70g pack cubed pancetta with the courgette. Meanwhile, cook 400g (14oz) spaghetti. Serve the sauce with the drained spaghetti, scattered with 25g (1oz) grated Parmesan. 326cals, 12g fat (4g saturates), 38g carbs (11g total sugars) per serving

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