Recipes

Chicken stuffed full of Mediterranean flavours with courgetti

So the plan was to launch my blog this Sunday just passed…but I ended up in hospital possibly due to eating a bit too locally in Cambodia (a bug may have given me a ‘bug’?) or it could have been what was claimed to be a vegetable lasagne on the plane! Anyway I am back home, feeling good, and finally ready to present to you my first Foodeliciouslyfit recipe!

Courgetti (zoodles for the Americans reading  ) is a great alternative to spaghetti if you are trying to  reduce your carbohydrate intake or if you just fancy a lighter meal. Remember carbohydrates make up about 50% of a healthy diet and are a crucial energy source, especially if you are a very active person!


(Serves 1)                                                                                                              

  • 1tsp. Sundried tomato chopped roughly
  • 1tbsp. Black olives chopped into rings
  • 1tsp. Basil chopped in ribbons
  • 35g Soft goats cheese
  • Salt & Pepper
  • 1 Chicken breast  
  • A few cherry tomatoes cut in half
  • 1 Medium courgette spiralised or peeled into ribbons
  • 1tsp. Extra virgin olive oil
  • 1/2tsp. Lemon juice
  • 1/2tsp. Lemon zest  
  • Chili flakes to taste

For the chicken:

  1. Mix the basil, sun-dried tomato, olives, and cheese and season with salt & pepper
  2. Butterfly your chicken breast by holding your knife parallel to the work surface and slicing the chicken length ways nearly all the way through, but make sure not to cut it in half!
  3. Open out your chicken breast and spoon your cheese mixture in a line more towards the wider end, making sure to leave at least 2cm at the end you put the fillingChicken and courgetti (2)
  4. Roll the chicken breast starting from the cheese mixture end and secure into a rooll shape with tooth picks or cooking string
  5. Heat 1/2tsp. of the oil in a non-stick frying pan and cook your chicken on a medium heat till golden brown on all sides, which should take about 5 minutes
  6. Now add 2tbsp. of water to the pan, put the lid on and cook for 5 more minutes on low or until the chicken is cooked
  7. Remove the tooth picks or string and slice the chicken, serve with the courgetti as well as cherry tomatoes and garnish with the zest!

For the courgetti:

  1. Add your courgette to a pan of boiling water for 3 minutes and stir through the lemon juice, chili flakes and 1/2tsp. of extra virgin olive oil

Chicken and courgetti (1)


If you want to change it up you could replace the sun-dried tomato and olives with spinach and add some lemon zest to the filling mixture too, or use carrot instead of courgette…why not experiment!

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