Chicken marsala with capers

ProPoints value: 6

Prep time: 10 min

Cook time: 20 min

Serves: 4

450 g skinless chicken breast, (buy 500g, fat trimmed)

2 medium red capsicum, cut into quarters

2 tbs plain flour

1 tbs olive oil

1 medium brown onion, thinly sliced

2 clove(s) fresh garlic, finely chopped

1/2 cup(s) Port, (marsala wine)

1/2 cup(s) chicken stock, (125ml) salt reduced

1 tbs baby capers, rinsed, drained

1 Preheat grill on high. Place the capsicum, skin-side up, on a baking tray under grill. Cook for 5 minutes or until the capsicum skin blackens and blisters. Transfer to a heatproof bowl and cover with plastic wrap. Set aside for 5 minutes. Peel and thinly slice. Set aside.
2 Meanwhile, using a large sharp knife, slice chicken diagonally into 2cm-thick slices. Place between 2 sheets of plastic wrap and gently pound with a rolling pin until 1cm thick. Place flour on a plate. Season with salt and pepper. Dip chicken in flour to lightly coat.
3 Heat the oil in a large frying pan over high heat. Cook chicken, in 2 batches, for 2 minutes each side or until golden. Transfer to a bowl.
4 Add the onion and garlic to the pan and cook, stirring, for 5 minutes or until the onion softens. Add the marsala and bring to the boil. Cook, stirring, for 2 minutes or until reduced by half. Add the stock and bring to the boil. Add the chicken, capers and capsicum. Cook, turning the chicken, for 2 minutes or until the sauce thickens and the chicken is cooked through. Season with salt and pepper.
SERVE WITH 100g baby rocket leaves and 200g mixed medley cherry tomatoes, thinly sliced, drizzled with a little balsamic vinegar for 0 ProPoints value per serve.

vendredi 10 juillet 2015

Weight Watchers Recipes