Hello!
Tried this new recipe for dinner tonight. Everyone liked it! I did my own version but first, here is the original recipe :
GEORGIA CHICKEN -Serves 4 Ingredients:
4 medium chicken breast fillets, skin removed
2 oz (50g) soft margarine, melted
1 tsp (5 ml) cajun seasoning
2 medium onions, roughly chopped
2 tbsp (30 ml) plain flour
1 pint (550 ml - 2 1/4 cups) of skimmed milk
1 tsp (5 ml) dried mixed herbs
8 oz (225g) canned sweetcorn
1 oz (25g) unsalted peanuts
pinch of cayenne pepper
Brush the chicken portions with a little of the melted margarine and sprinkle with the cajun seasoning. Place on a baking tray and bake at 180°C (350°F) for 1 hour, turning half way through cooking.
About 15 minutes before the end of cooking time, heat the remaining margarine in a saucepan. Add the onions and cook for 3-4 minutes. Stir in the flour and gradually blend in the milk. Bring to the boil, stirring constantly. Add the mixed herbs and stir in the sweetcorn.
Transfer the chicken to a heat proof serving dish, pour the sauce over and sprinkle with the peanuts and cayenne pepper.
Serve hot with brown rice and freshly cooked broccoli.
Per serving :
371 calories
17g fat
30g protein
26g carbs
What I did differently :
With the onions, I cooked a sliced courgette, a red pepper, and some button mushrooms. Once the veggies done, I put them aside in a plate. I melted a tiny bit of margarine in the saucepan and stirred in the flour and gradually blended in the milk. It made a wonderful little
bechamel because the veggies left a bit of flavouring in the saucepan. Don't forget the dried mixed herbs! I rarely use salt but my husband said the dish needed a bit of it so I guess you can add some.
I placed the chicken in a heat proof serving dish, poured the sauce over and placed the veggies all around the chicken. I did not use unsalted peanuts; I used pine nuts (for a more delicate taste). Cayenne pepper is a must to garnish this delicious dish!
My family enjoyed this meal with rice but I didn't. With all the veggies I added to the recipe I had no room for it anyway.
---> For those who are on a low carb diet, you can always use single cream instead of skimmed milk
Reading on the can, I was apalled to see how many carbs sweetcorn has. But sweetcorn is optional!
Enjoy!
This recipe comes from my 'bible' : 'The Everyday Diabetic Cookbook' - Stella Bowling and Diabetes UK
