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
100g, 1 small free-range Chicken Breasts
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
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 fridg.
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.