Frango com muçarela e tomates-cereja ao balsâmico

Ingredientes

• low-calorie cooking spray
• salt and freshly ground black pepper, to taste
• 2 large chicken breasts, (approx 160g each)
• 1 red onion, (peeled and finely diced)
• 2 garlic cloves, (peeled and crushed)
• 100 ml balsamic vinegar
• 20 cherry tomatoes, (cut in half )
• 180 g courgette, (diced)
• 10 g fresh basil, (roughly chopped)
• 70 g reduced-fat mozzarella

Modo de preparo

1. 1

   Preheat your oven to 200°C. Spray a large frying pan with low-calorie cooking spray, and set on a medium heat. Season the chicken breasts, to taste, with salt and pepper. Add the chicken to the pan, and fry for 6 minutes on each side — until browned. Remove the chicken from the pan and set aside.

2. 2

   Fry: Using the same frying pan (don't wipe), fry the onion and garlic, until the onion starts to soften — about 5 minutes.

3. 3

   Add the balsamic, tomatoes, and courgette, and cook for 5 minutes — stirring frequently.

4. 4

   Add the basil and return the chicken to the pan.

5. 5

   Put the pan in the oven (or in an oven-proof dish if your pan isn't suitable), and cook for 15 minutes.

6. 6

   Place: After 15 minutes, place the cheese on top of the chicken and cook for a further 10 minutes. The chicken should be cooked through, with no sign of pinkness, and the juices should run clear.

7. 7

   Serve with greens and your choice of pasta, rice, or cous-cous.