Mediterranean chicken

Recipe

Mediterranean chicken

Recipe from Make five
Serves 4 – 6

Make this chicken dish for a delicious mid-week family meal. The ingredients are mainly pantry ingredients and these Mediterranean flavours work well with chicken.

Ingredients

15 ml (1 tbsp) olive or avocado oil

8 chicken portions, excess fat removed

2 red onions, sliced

2 cloves garlic, crushed

1 each red and yellow peppers, seeded and cut into strips

2 x 410 g tins cherry tomatoes or chopped tomatoes

125 ml (½ cup) chicken stock or rooibos tea

5 ml (1 tsp) sugar

2 bay leaves

8 sprigs fresh origanum

8 sprigs fresh thyme

15-20 olives, pitted and halved

30 ml (2 tbsp) capers (optional)

salt and pepper

handful fresh origanum and thyme leaves

Method

1. Heat oil in a large saucepan and fry chicken until golden brown. Spoon out and drain on paper towel.

2. Sauté onions and garlic until soft. Add peppers and sauté for a few minutes. (Use a AMC 28 cm Chef’s pan)

3. Stir in the remaining ingredients, except the chicken and the handful of fresh herbs. Bring to a boil over medium heat and simmer for 15 minutes.

4. Place chicken in the sauce and stir to coat the chicken. Reduce the heat, cover with a lid and simmer for 30-40 minutes or until the chicken is cooked. Season to taste.

5. Stir in the fresh herbs and serve on couscous seasoned with more herbs and a little olive oil for extra flavour.

Tips

1. Substitute the chicken for white fish fillets. Cook for 20-30 minutes depending on the size and make sure to thaw fillets (if frozen) before use.

2. For a plant-based alternative, omit the chicken and add 2-3 tins of beans, lentils or chickpeas in Step 4. Or add 1-2 cups uncooked brown lentils and simmer in the sauce for 30 minutes.

3. Double the sauce and freeze for a meal at a later stage.