One thing that I have been trying to do lately with regard to cooking for my family is to cut down on the refined/simple carbohydrates that we eat. Most specifically I am trying to reduce our consumption of white bread, white rice, pasta, sugar and potatoes. I doubt we can cut these things out completely but where possible I am trying to make alternative choices. Luckily my daughter and husband love good healthy food and are happy to eat things like brown rice and gluten free bread, and none of us have a huge sweet tooth. I am also resisting the urge to serve potatoes with a meal - I think this is a habit I have developed over the years and I am realising that they are just not necessary. Now I just add more vegetables. This recipe is one that I made up myself and is pretty straightforward - it is just my version of chicken and veg. But I do like it coz it doesn't rely on or require any simple carbs. It is filling, easy and yummy.
Ingredients:
3 chicken breasts
1 red onion
1 1/2 tablespoons capers
6 anchovies (yes I know it sounds like a lot but trust me they taste fantastic)
Small handful roughly chopped fresh parsley
Zest of 1 lemon
Grapeseed oil
1/2 cup chicken stock
1/4 cup cream
Green vegetables for steaming (beans, broccoli etc)
Method:
Preheat your oven to 220 degrees.
Cut each of the chicken breasts into 3 equal pieces (or 2 pieces if you prefer bigger bits, but 3 pieces works well). If you cut them on an angle across-ways you can get 3 sort of medallions. Place them in a bowl ready for marinade.
Place the onion, capers, anchovies, parsley and lemon zest in the TM bowl. Pulse twice quickly on turbo, then scrape down sides and pulse twice again. The mixture should be finely chopped but not mush.
Pour the contents of the TM bowl (including any liquid) over the chicken and stir to coat well. If you can, allow to marinate for a short time (I never really have time for mine to marinate, so I usually just set it aside while I chop up my veggies - probably about 5 minutes!).
Heat a big frypan on your stovetop and add a splash of grapeseed oil (make sure that this is a frypan that can also go in your oven). When the pan is nice and hot add the chicken pieces. Smear the remainder of the marinade over the chicken pieces, making sure all the marinade is used up.
Brown the chicken pieces for about 2-3 minutes on each side then place the frypan in the oven for 15 minutes, turning the pieces halfway through (if your chicken pieces are a bit thicker you may need to leave them in for 20 minutes).
While the chicken is cooking steam your greens. You could use the Varoma but since the TM is not actually heating up for this recipe I just steam my veg on the stovetop.
Remove frypan from the oven (be careful it will be hot!) and place the chicken pieces on plates.
Left in the frypan will be the remainder of the marinade - place the frypan back on the stove and turn to high heat. Add chicken stock and deglaze the pan with a wooden spoon or spatula. Add the cream and stir to combine. Bring the mixture to a boil and allow to boil for 2-3 minutes while the sauce reduces and thickens slightly. You will need to taste it at this point, if the flavour is too strong add some more cream. If the sauce is too thick add some more stock.
Pour sauce over the chicken pieces and serve with steamed greens!
This amount of chicken feeds our family (2 adults and 1 child) perfectly, but you could easily just make more sauce if you wanted to cook it using more chicken.
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