Tuscan Chicken in Creamy Sun Dried Tomato Sauce

• 份量: 4 servings
• 准备时间: 15 minutes
• 总时间: 40 minutes

配料

For the Chicken:

4 chicken breasts

1 large egg

3 tbsp plain (all-purpose) flour (replace with gluten-free flour blend if needed)

1/4 tsp salt

1/2 tsp freshly ground black pepper

1/2 tsp dried oregano

1/2 tsp dried thyme

1/2 tsp paprika

1/4 tsp garlic salt

2 tbsp olive oil

For the Sauce:

1 tbsp olive oil

1 onion (peeled and sliced)

2 cloves garlic (peeled and minced)

1/2 tsp dried oregano

1 tsp paprika

160 g (1 cup) sun-dried tomatoes (I like the bright red one from the deli counter)

1 red bell pepper (de-seeded and sliced)

1 tbsp tomato puree (paste for US)

90 ml (1/3 cup) white wine

240 ml (1 cup) chicken stock (use bouillon for gluten-free)

pinch salt and pepper

90 ml (1/3 cup) double (heavy) cream

50 g (1/2 cup) parmesan cheese (grated)

90 g (3 packed cups) fresh baby spinach

1 tbsp chopped parsley

步骤

Preheat the oven to 160C/320F (fan). Trim the chicken breasts to remove any fatty parts.

Whisk the egg lightly in a shallow bowl.

In a separate shallow bowl, mix together the flour, salt, pepper, oregano, thyme, paprika, and garlic salt.

Heat 2 tbsp of the olive oil in a large frying pan (skillet) on a medium-to-high heat.

Dip the chicken breasts in the egg, then dredge in the flour mixture.

Place the chicken in the pan and fry on both sides until golden.

Take the chicken out of the pan and place on a tray in the oven for 10 minutes to finish cooking whilst you make the sauce.

Add the oil to the pan and heat on a medium heat.

Add the onion and cook for 3-4 minutes until they start to soften.

Add the garlic, oregano, paprika, sun-dried tomatoes, red pepper, and tomato puree. Cook for 2 minutes, moving around the pan with a spatula.

Next pour in the wine and allow to bubble for 2 minutes,

Now add the chicken stock, salt, and pepper. Bring the boil, then simmer for 5 minutes.

Add the cream, parmesan and spinach to the sauce, stir and cook for a couple of minutes until the spinach wilts.

Remove the chicken from the oven. Check it's done (insert a knife into the fattest piece of one of the chicken breasts - it should no longer be pink) and place in the pan with the sauce and cook for another couple of minutes.

Serve topped with a sprinkling of fresh parsley. Tastes great with pasta, courgetti (zoodles), rice or sauteed potatoes.

营养

• 卡路里: 667 kcal
• 总脂肪: 30 g
• 饱和脂肪: 10 g
• 胆固醇: 224 mg
• 钠: 1129 mg
• 总碳水化合物: 36 g
• 膳食纤维: 7 g
• 总糖: 18 g
• 蛋白质: 63 g