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Seared Chicken Courgetti

For the best results, you need a spiraliser, julienne peeler or mandolin slicer. You can use a potato peeler to peel long thin lengths from the courgettes but you will end up with much thicker ribbons.


  1. Spiralise the courgettes lengthways using blade C if you have a spiraliser. Alternatively, use a julienne peeler or a mandolin slicer.

  2. Lightly spray a griddle pan with oil and place over a medium heat. Add the chicken breasts to the hot pan and cook for about 15 minutes, turning halfway through, until golden brown and thoroughly cooked all the way through. Cut into thin slices.

  3. Meanwhile, lightly spray a frying pan with oil and cook the onion and garlic over a low heat, stirring occasionally, for 6-8 minutes until softened but not browned.

  4. Add the chilli flakes, lemon juice and stock and bring to the boil. Reduce the heat and stir in the tomatoes and half the parsley. Simmer gently for 5-10 minutes until the sauce reduces.

  5. Add the chicken, courgettes and remaining parsley and cook for 1-2 minutes until the courgettes are just tender but still firm.

  6. Season to taste and serve garnished with lemon wedges.


  • You can also make this delicious dish with raw shelled tiger prawns. Substitute 250g prawns for the chicken. Add them to the pan when the sauce has simmered and reduced just before adding the courgettes. They will be ready in 2 minutes when they turn pink.
  • For a veggie version, why not make this with Quorn fillets? You will need 200g Quorn fillets. Cook as above and slice them before adding to the courgettes. The calories will stay the same.

Check out our recipe page for more delicious recipes for you to try!

For more information regarding the Steps please contact a Consultant.


Hungry for more?

This is a delicious dish with a good source of protein and fibre and only takes 15 minutes to cook! Perfect for Step 2.

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Here's a low-calorie recipe for a quick but super tasty dish! Perfect for Step 3 and above.

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