- Yield:4 servings
- Time:45 minutes
Memories of this wonderful recipe float around in my head from time to time, reminding me of my babysitter, Diana. She used to make it every so often for me as a kid, and I would get so excited! A few of months ago I caught up with her on Facebook, which made me feel the nagging need to have a go at making the healthy version of this mouthwatering meal myself. There is a small amount of white wine in the recipe, but the alcohol cooks out (so you don’t have to worry about getting drunk)!
Since then, I’ve made it several times, and it’s only fair that I should share it with you! It’s one of the very few recipes I make that contains wheat flour but feel free to try other types. I have not yet experimented with other types of flour, but I’d love to hear about it if you try some!
- 1.5 pounds of chicken breasts filleted and pounded
- 1 tsp. Himalayan pink salt
- 1.5 tbsp. extra virgin olive oil
- 1 large green pepper, chopped
- ½ cup of whole wheat flour (preferably organic)
- 1 onion chopped
- ¼ cup chopped fresh basil
- 1 14 oz. can of diced tomatoes or the equivalent in fresh tomatoes
- 1 tsp. dried oregano
- 6 oz. dry white wine, preferably chardonnay
- ½ cup egg whites
- 1 small can of tomato sauce
- Nonstick spray
Wash, fillet, and pound the chicken breasts. Chop everything that needs to be chopped. Get two shallow bowls or deep plates and put the egg whites in one and the flour in the other. You probably won’t use all of the flour—the nutrition facts I calculated is for using all of the flour. The food will have a few less calories and carbs if you don’t use it all. Drag the prepped chicken through the egg whites, and put it in the flour. Pat it down and repeat on the other side of the chicken.
Spray a large deep pan with nonstick spray and put the olive oil in it. Brown the chicken on medium heat (don’t fully cook it), and put it aside on a plate. Add the pepper and onion to the pan and cook for about 5 minutes on medium heat. Then add the tomatoes, half the wine, salt, and spices, and cook on medium heat for 5 minutes. Add the chicken and the rest of the wine and simmer for about 10-20 minutes on low, until you just can’t take it and have to shout (with your best Scottish accent) “GET in mah BELL-EH!” Serve with a carb of choice, a sprinkle of parmesan cheese, or just have it alone.
Protein: 40.77 g
Fat: 9.35 g
Carbs: 26 g
Fiber: 5.42 g