Herby Chicken in Breadcrumbs

Its so easy to make your own pasta sauce and the tastes is amazing.  This recipe yields quite a large serving so its perfect for freezing in batches and can be used in any kind of pasta dish.  Try to buy good quality tinned tomatoes when they are on offer at the supermarket.  This sauce has quite a few tasty vegetables to add extra flavour as well as vitamins, minerals and fibre


You will need...

Large stock pot or saucepan with lid 
Hand blender or food processor


2 red onions, peeled and finely diced
1 aubergine, finely diced
2 red peppers, finely diced
2 courgettes, finely diced
1 fennel bulb, finely diced
3 garlic bulbs, peeled and crushed
4 tins good quality plum tomatoes (not chopped)
Small bunch of basil
Handful of parsley
2 tbsp dried oregano
3 bay leaves
2 tbsp rapeseed oil
2 tbsp balsamic vinegar
Sea salt & freshly ground black pepper


To make...
Makes about 1.5 litres
  1. Gently heat the oil in your pan, add the onions and cook for 5 minutes, stirring frequently
  2. Add the garlic, bay leaves and fennel, stir again
  3. Add the rest of the vegetables and cook with the lid on for 20 minutes, stirring occasionally 
  4. Add the tomatoes, basil and oregano, season well, cook for another 20 minutes
  5. Stir in the parsley and vinegar
  6. Remove the bay leaves
  7. Remove from the heat and liquidise with your blender or processor until there are  no lumps
  8. Check the seasoning and adjust as necessary
  9. If freezing, leave to cool completely
  10. Can be stored for up to six months in the freezer

Nutritional Info
Per Serving
112 kcal | 2.2 fat | 0.2 saturates | 14g carbs | 13g sugars |  4.9g fibre | 4g protein | 0.3g salt

 LOW CAL | LOW FAT | LOW SAT | FIBRE | PROTEIN | LOW SALT | VITAMIN C | FOLIC ACID | POTASSIUM | CALCIUM | PHOSPHORUS | MAGNESIUM | IRON 





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