Garlic and Black Pepper Chicken


I had a bottle of ready made pasta sauce from Ina Paarman (it is delicious, if you’re in a rush). I added some caramelized onions and some chili to the mix and it was amazing.


1 free range chicken breast, skinned
Half a bottle of Ina Paarman’s tomato and basil sauce
1 brown onion, sliced
1 clove of garlic, crushed
1 tsp brown sugar
30 ml hot water
1 red chili
2 tsp of sliced almonds, roasted
Ina Paarman’s garlic and black pepper salt mix
Sea salt & black pepper
Fresh basil
Extra virgin olive oil


Serves 1
Preparation: 3 minutes
Cooking time: 15 minutes

Place a small pot on high-heat, add a lug of olive oil the sliced onions and garlic and sweat for 5 minutes, stirring continuously. Add the brown sugar and half the water (15ml) and let it boil. Cover for another 5 minutes.

Place a griddle pan on high-heat. In a small glass bowl add 2 tbsp olive oil and a generous amount of the garlic and black pepper salt and evenly coat the chicken. Cook the chicken for ± 5 minutes on each side, or until cooked through.

The onions should be cooking beautifully, if they aren’t soft enough add the rest of the water with some salt. Once the water has boiled away add the ready-made sauce and the chopped chili.

Sprinkle the almonds into the small frying pan on medium-heat and a tiny bit of olive oil, fry until golden- be careful not to burn.

I ate this recipe with no carbs, but you can eat it with a roll, pita bread or even rice/pasta- the choice is up to you.

Pour the sauce into a shallow bowl, roughly slice the chicken, place it on top of the sauce with fresh basil and sliced almonds.


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