Italian Chicken with Peppers

Italian Chicken with Peppers 


Serves 4, 3.5 points per serving (original points)

4 skinless and boneless chicken breasts
1 red and 1 yellow pepper, quartered and deseeded
1 tbsp olive oil
1 onion, peeled and thickly sliced into half moon shapes
2 cloves garlic, crushed
1 courgette, about 175 g  halved length-ways then sliced 1 cm (1/2 inch) thick
1 x 400 g can chopped tomatoes
1 teaspoon light brown soft sugar
1 x 15 g pack fresh basil, leaves roughly torn
salt and freshly milled black pepper

Preheat the grill for 10 minutes. Place the quartered peppers skin side up on the grill rack, then grill until the skin is blackened and blistered. As they are done, remove from the rack and place in a plastic bag, then close the top and leave them to cool down. The steam that is released as they cool helps to lift the skin away from the flesh. Once they are cool enough to handle, peel off the skins and cut the flesh into little strips.
Next season the chicken breasts with salt and pepper. Heat 1 teaspoon of the oil in a deep frying pan and fry the chicken on both sides until golden brown, then remove to a plate and set aside. Add the remaining oil to the pan, tip in the onion and cook for 6-8 minutes until softened and coloured at the edges, then add the garlic and courgettes, cover the pan and cook for a further 3-4 minutes, until the courgettes have started to soften. Finally add the tomatoes, half the torn basil, the sugar and the grilled peppers, plus some seasoning. Bring the sauce to a simmer, then return the chicken breasts to the pan and push them down well. Cook, uncovered, over quite a gentle heat, for 15 minutes, turning the chicken over half way through the cooking time. Serve with rice or pasta, scattering the remaining basil over the top.