Flattened Chicken with Spicy Tomato Sauce
Prep + Cook Time10 Minutes
- 10 g FAt
- 1 g Sat. FAt
- 17 g CArbs
- 4 g Fiber
- 5 g sugars
- 26 g proteins
4 small Forester Farmer’s Market® boneless, skinless chicken breast fillets (about 4 oz. ea.)
1 Tbsp. all-purpose flour
2 Tbsp. olive oil
1 onion, very finely diced
2 garlic cloves, grated
1 × 14oz (400g) can diced tomatoes, with juices
1 Tbsp. Crushed Red Pepper Flakes
sea salt and freshly ground black pepper
1) Sandwich each chicken breast between 2 large sheets of plastic wrap, and pound with a meat mallet or the side of a rolling pin until evenly flattened and about 1/4in (6mm) thick. Season well with salt and pepper, dust with the flour, and set aside.
2) Heat 1 tablespoon of the oil in a large frying pan over low heat. Add the onion, and cook for 5 minutes until soft. Add the garlic, and cook, stirring, for about 10 seconds.
3) Stir in the tomatoes and their juices and bring to a boil. Reduce the heat to a low simmer, add the crushed red pepper & cook for about 20 minutes, stirring occasionally. Season well with salt and pepper
4) Meanwhile, heat the remaining oil in another frying pan over high heat. Add the chicken, and cook for 10–15 minutes, turning once, until golden and cooked through, cook until the center of the breast fillet is 170°. Remove from the pan and serve immediately with the rich tomato sauce spooned over the top.