Creamy Dinner with garlic Greens

A speedy and very tasty dinner. Clients were always asking me for a creamy sauces and I finally got around to it.

One serving:    Carb 7g    Kcals 368 Protein 32g Fat 24g Fibre 6g


Serves 1

100g, 1 small free-range Chicken Breasts

5g butter

5ml olive oil

5g garlic, chopped finely

80g Green Beans

80g Tenderstem Broccoli


Sauce – serves 4

10ml, 2 tsps olive oil

45g, half a red onion, finely chopped

10g, 2 garlic cloves, crushed

25g, 4 finely chopped scallion, green part

2 tsps Tarragon or Rosemary or Thyme

1 tsp mustard

1 tsp, vinegar (white wine or apple cider)

2 tsps of lemon juice

100ml, cream or sour cream

350ml, Sadies organic chicken broth


Black pepper


To make the sauce –

Finely chop the onion and crush the garlic

Turn on the ring to 7 (induction) to heat the saucepan then turn down to 5 and add the olive oil and onion. Saute for 2 mins.

Now add the garlic for 1 minute

Add the Chicken stock and all other ingredients except the cream.

Turn up the heat to 7 and bring to a gentle bubble.

Allow to cook gently for 4 to 5 mins to soften the onions

Take the saucepan off the heat and gradually add the cream, stirring all the time.

Return to the heat, bring back to a gentle bubble

Season. You can store the extra sauce in the fridge.

I fried 4 breasts of chicken together  to have extra for lunch the following day.

Pre-heat the oven the 180

Heat the frying pan and add the butter, oil and garlic to the pan

Add the chicken breast and leave to fry without moving it for exactly 4 mins

Drop the green beans and broccoli into boiling water for 1 to 2 mins depending on how crunchy you want them, remove them from the water and set aside

Move the chicken to finish baking in the oven for 12 minutes.

Retain the frying pan to quickly fry the par-boiled broccoli and green beans just before serving the dinner

Take ¼ of the sauce and serve over the chicken with the veggies on the side.

The remainder of the sauce will store for the next day in the fridge in a jug/container with a lid.