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Ingredientes
- 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
Direcciones
- 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.
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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% |
