Solo: Banting Caponata

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Solo: Banting Caponata

Chicken fillets in a tangy tomato sauce, served with turnip crisps, topped with capers.

Ingredients to serve 1

  • 2 x courgettes
  • 2 x turnips – peel & cut wedges (1cm)
  • 1 clove x garlic – peel, grate finely & chop
  • 150g x chicken fillets
  • ¼ x onion – peel & chop finely
  • 1 stick x celery – dice (½cm)
  • ¼ tbsp x red wine vinegar
  • ¼ tsp x paprika
  • 1 x tomato – dice (1cm)
  • 1 tsp x capers – rinse & chop roughly
  • ¼ cup x water (for the caponata)
  • 3g x parsley – remove leaves & chop roughly
  • butter (from your pantry)
  • olive oil (from your pantry)
  • salt & pepper (from your pantry)
  • tin foil (from your pantry)


Step 1

Preparation: Preheat the oven to 200°C. Prepare all ingredients as indicated above.

Step 2

Courgettes: Cut the courgettes into 2cm cubes, here is how: Trim the ends of the courgettes, then cut them in half lengthways. Lay the halves down flat and cut them in half lengthways again to create quarters. Then cut the courgette quarters crossways into 2cm cubes.

Step 3

Courgettes and turnips: Place the turnip wedges on a tin foil lined baking tray with a drizzle of olive oil and salt and pepper, and place them in the oven. After 5 minutes of cooking, remove the tray from the oven and add the courgette cubes with a drizzle of olive oil and salt and pepper. Place the tray back in the oven and cook for 15 minutes until the turnip wedges and courgette cubes are golden and cooked.

Step 4

Chicken: Place a large frying pan on medium-high heat and add a drizzle of olive oil and a knob of butter. Season the chicken fillets with salt and pepper and add them to the hot pan. Brown the fillets for 4-5 minutes until cooked through. Remove from the pan and set aside.

Step 5

Caponata: Using the same pan you used for the chicken, add the onion and celery and cook for 5 minutes with a little salt. If necessary, add another knob of butter. Add the red wine vinegar, the paprika and the REST of the garlic and cook for 30 seconds before adding the tomatoes and HALF the capers. Add the water (see quantity above for the caponata) and season with salt and pepper. Cook for 10 minutes until the tomatoes soften and the sauce thickens. If the water evaporates before the tomato is cooked, add another splash. In the last minute of cooking, mix in the chicken fillets, roasted courgettes and HALF the parsley.

Step 6

Serve in a bowl with the roasted turnips and top with the REST of the parsley and the REST of the capers.