Recipes

Mozzarella chicken with butter bean mash

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Ingredients

4 chicken breasts, boned and skinned
calorie controlled cooking oil spray
1 medium onion, thinly sliced
2 garlic cloves, crushed
400g tin chopped tomatoes
3 tbsp tomato purée
1½ tsp dried oregano
85g/3oz pitted green or black olives
2 x 125g packs reduced fat mozzarella, sliced and drained on kitchen paper
For the butter bean mash
calorie controlled cooking oil spray
1 medium onion, finely chopped
1 garlic clove, crushed
2 x 400g tin butter beans, drained
good squeeze lemon juice
sea salt and freshly ground black pepper

Method

1 – Season the chicken breasts with salt and pepper. Spray a large, deep non-stick flameproof frying pan or sauté pan with oil and place over a high heat. Cook the chicken on each side for 3 minutes or until lightly browned. Transfer to a plate.
2 – Reduce the heat to low, spray a little more cooking oil into the pan and cook the onion for 4-5 minutes, stirring until softened and lightly browned. Add the garlic and cook for a few seconds.
3 – Pour in the tomatoes. Stir in the tomato purée, oregano, olives and 300ml/10fl oz cold water. Bring to the boil and cook for 5 minutes, stirring regularly. Reduce the heat to a gentle simmer and add the chicken. Cook for 10 minutes, stirring occasionally, until the chicken is tender and cooked through. Season to taste.
4 – Preheat the grill to its hottest setting. Top the chicken and sauce with the sliced mozzarella. Sprinkle with ground black pepper. Place under the hot grill and cook for 2-3 minutes or until the cheese melts.
5 -For the butter bean mash, spray a small non-stick saucepan with cooking oil and place over a medium heat. Add the onion and cook for 3 minutes. Add the garlic and cook for 1 further minute.
6 – Put the beans in a food processor with 100ml/3½fl oz water, a good pinch of salt and pepper. Add the cooked onion and garlic and blend to a thick purée. Spoon back in to the saucepan and heat, stirring constantly until hot. Add a good squeeze of lemon and season to taste.
7 – Divide the butterbean mash between 4 plates and add the chicken and sauce. Serve with freshly cooked vegetables or salad.

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