Распечатать
E-mail
Add a photoПорций: 1
Ингредиенты
- 1/4 tsp Light extra virgin olive oil with a dash of toasted sesame oil
- 4 x 6 ounce chicken breast halves, skin on
- 1 bn Green onions, trimmed and minced fine
- 3 x Cloves garlic, bashed, peeled and minced
- 1 x Red, yellow and green bell pepper, cored seeded and diced fine
- 1/4 tsp Freshly grnd black pepper
- 1/8 tsp Freshly grnd sea salt
- 1 c. De-alcoholised white wine
- 4 ounce Mushrooms, thinly sliced
- 2 Tbsp. Fresh coriander
- 1 Tbsp. Cornstarch mixed with 2tbsp of, (slurry) de-alcoholised white wine
- 1/4 c. Strained lowfat yoghurt
- 4 x Baked sweet potatoes, seasoned with cardamom
- 1 lb Broccoli florets, steamed
Инструкции
- Heat the oil in a medium skillet on medium heat and fry the chicken for 2 min on each side. Remove from the pan, strip off and throw away the skin, and set aside.
- In the same skillet, fry the onions, garlic and diced bell peppers for 1 minute. Return the chicken breasts to the pan, sprinkle with the pepper and salt, cover, and cook for 5 min. Transfer the chicken and vegetables to a hot plate.
- Deglaze the skillet with the wine. Stir in the mushrooms and coriander and boil for 1 minute. Remove from the heat, stir in the cornstarch slurry, return to the heat, and bring to the boil for 30 seconds to thicken and clear.
- Remove from the heat and lightly but thoroughly stir in the strained lowfat yoghurt. Return to a very low heat, add in the reserved chicken and vegetables, and heat through. Divide the sauced chicken and vegetables on plates with sweet potato and broccoli on the side.
Languages
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1348g | |
| Calories 1665 | |
| Calories from Fat 512 | 31% |
| Total Fat 57.12g | 71% |
| Saturated Fat 16.29g | 65% |
| Trans Fat 0.65g | |
| Cholesterol 356mg | 119% |
| Sodium 828mg | 35% |
| Potassium 4276mg | 122% |
| Total Carbs 154.47g | 41% |
| Dietary Fiber 33.7g | 112% |
| Sugars 14.94g | 10% |
| Protein 140.34g | 225% |
