Looks delicious. Any idea of the calorie content?
A tomato based sauce made with chilli, garlic anchovies, capers and olives with added chicken for protein and substituting courgetti for traditional pasta. The sauce is adapted from a Delia Smith recipe
• 2 large chicken breasts, plus a dash of olive oil for stir frying
• 2 courgettes
• 2 cloves of garlic, minced or crushed
• 50 g anchovies, drained
• 100 g pitted black olives, chopped
• 1 red chilli, de seeded and finely chopped
• 1 tablespoon capers
• 1 400g tin of chopped tomatoes
• 1 tablespoon tomato purée
• 1 tablespoon fresh basil, chopped
• 1 tablespoon olive oil
• Salt and pepper
• Small grating of Parmesan cheese
• Fresh basil to garnish
Chop chicken into small pieces (approx 2 cm chunks)
Spiralize courgettes into courgetti
Make the tomato sauce by gently frying the garlic, chilli, chopped basil and anchovies in the olive oil for about a minute in a medium non stick frying pan.
Be careful not to burn the garlic.
Add the olives, capers, tinned tomatoes and tomato purée. Season (but not with salt until later as the anchovies are salty) and then simmer for 30 minutes until you have a thick delicious tasting sauce (add water if the sauce is getting dry). Adjust seasoning if necessary.
About ten minutes before the sauce is ready stir fry the chicken pieces in a wok in a little oil until no pink meat is showing when you cut into it - but be careful as you don’t want to over cook it and dry it out. Keep warm and add to the sauce just before serving.
Meanwhile bring a pan of water to the boil and either steam over the top using a steamer or briefly blanch the courgetti in the boiling water. Drain. Or you can also briefly stir fry the courgetti in a tiny bit of oil after you have taken the chicken out of the wok.
Toss the tomato sauce and chicken through the courgetti and serve with Parmesan and fresh basil.
Any family members not following the diet can have spaghetti!