Directions:
- Rub the chicken fillets with dried herb mix.
- Peel and finely chop garlic and onions.
- Wash all the vegetables.
- Chop the zucchini.
- Cut the capsicums in half, remove the seeds and white pith and cut into wide strips.
- Heat 2 tablespoons of the oil in a large pan.
- Add the chicken and fry for 8 minutes.
- Turn over and fry for a further 5 minutes.
- Remove from pan and keep warm.
- Add the remaining oil, onions, garlic, zucchini and capsicums to the pan.
- Cook, stirring, for 10 minutes or until the vegetables soften.
- Add the tomatoes (with juice) and season.
- Cover and simmer for 10 minutes.
- Stir in parsley and place chicken on top.
- Cover and simmer for a further 10 minutes, garnish with basil and serve with either rice or couscous.
- (A variation with herb mix, try adding fennel or a touch of lavendar, to suit your tastes).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 592.5 Kcal (2481 kJ) | ||
| Calories from fat | 424.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 47.13g | 73% | |
|---|---|---|---|
| Cholesterol | 51.25mg | 17% | |
| Sodium | 702.54mg | 29% | |
| Potassium | 391.9mg | 8% | |
| Total Carbs | 24.21g | 8% | |
| Sugars | 0.05g | 0% | |
| Dietary Fiber | 2.68g | 11% | |
| Protein | 19.69g | 39% | |
| Vitamin C | 7.7mg | 13% | |
| Iron | 1.7mg | 9% | |
| Calcium | 49.5mg | 5% | |
| Amount Per 100 g | |||
| Calories | 280.89 Kcal (1176 kJ) | ||
| Calories from fat | 201.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.34g | 73% | |
|---|---|---|---|
| Cholesterol | 24.3mg | 17% | |
| Sodium | 333.05mg | 29% | |
| Potassium | 185.79mg | 8% | |
| Total Carbs | 11.48g | 8% | |
| Sugars | 0.02g | 0% | |
| Dietary Fiber | 1.27g | 11% | |
| Protein | 9.34g | 39% | |
| Vitamin C | 3.6mg | 13% | |
| Iron | 0.8mg | 9% | |
| Calcium | 23.4mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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