Little Leakers
Chicken Positano
low-fat cooking spray or MCT Oil
4 medium chicken breast, uncooked, skinless, boneless all fat removed
3 tablespoon lemon juice, (juice of 1 lemon)
12 portion olives, in brine, pitted, black
2 medium onion(s), sliced
2 clove garlic, chopped finely
100 g mushrooms, sliced
400 g canned tomatoes
4 fl oz wine, white, dry
1 portion stock cube, chicken, 1/4 pint
1 pinch salt
1 serving pepper, freshly ground, black
175 g dried pasta, any type, shapes, to serve
1 tablespoon oregano, chopped, fresh
Preheat oven to Gas Mark 5/190°C/375°F. Spray large non-stick frying pan with MCT oil. Heat,
add chicken breasts and sauté for 3 - 4 minutes on each side, until browned. Transfer to oven
proof casserole. Add lemon juice. Saute onions and garlic in frying pan for 3 - 4 minutes until
softened. Add to casserole with mushrooms, tomatoes and oregano or parsley. Pour wine into
frying pan and bubble it up, stirring to absorb pan juices. Add to casserole with chicken stock and
stir well. Season with salt and pepper. Cook casserole for 1 hour, until chicken and vegetables
are tender. After hour cook pasta in lightly salted boiling water until just tender. Drain well and
serve with the casserole. Garnish with oregano or parsley.
4 medium chicken breast, uncooked, skinless, boneless all fat removed
3 tablespoon lemon juice, (juice of 1 lemon)
12 portion olives, in brine, pitted, black
2 medium onion(s), sliced
2 clove garlic, chopped finely
100 g mushrooms, sliced
400 g canned tomatoes
4 fl oz wine, white, dry
1 portion stock cube, chicken, 1/4 pint
1 pinch salt
1 serving pepper, freshly ground, black
175 g dried pasta, any type, shapes, to serve
1 tablespoon oregano, chopped, fresh
Preheat oven to Gas Mark 5/190°C/375°F. Spray large non-stick frying pan with MCT oil. Heat,
add chicken breasts and sauté for 3 - 4 minutes on each side, until browned. Transfer to oven
proof casserole. Add lemon juice. Saute onions and garlic in frying pan for 3 - 4 minutes until
softened. Add to casserole with mushrooms, tomatoes and oregano or parsley. Pour wine into
frying pan and bubble it up, stirring to absorb pan juices. Add to casserole with chicken stock and
stir well. Season with salt and pepper. Cook casserole for 1 hour, until chicken and vegetables
are tender. After hour cook pasta in lightly salted boiling water until just tender. Drain well and
serve with the casserole. Garnish with oregano or parsley.
