mg_2204
01-10-2005, 01:35 PM
Quick and easy! Tried this recipe and my family loved it. And not only that but BG was 6.2 after that meal (no rice, with a green salad).
Taken from 'Real Food for Diabetics', Molly Perham ... but I used vegetable stock and low fat crème fraîche. This dish can be served with plain boiled rice too if you prefer.
CREAMY MEDITERRANEAN CHICKEN - Serves 4
Preparation and cooking time : 30 minutes
1 tbsp (15 ml) olive oil
4 chicken breasts, boned and skinned
4 oz (100 g shallots, halved
1 garlic clove, crushed
1 red bell pepper, chopped
1 green pepper, chopped
4 oz (100 g) button mushrooms
1/2 cup (120 ml) chicken stock (I used vegetable stock)
4 tbsp (60 ml) dry white wine (a must!)
1/4 cup (25 g) cornflour (cornstarch)
1 tbsp (15 ml) chopped fresh basil (fresh herbs are a must in this recipe!)
1 tbsp (15 ml) chopped fresh marjoram
1 tsp (5 ml) Dijon mustard
1 cup (200 ml) crème fraîche (I used the low fat one)
Freshly ground black pepper
4 oz (100 g) stoned pitted black olives
A green salad, to serve (with a dash of freshly squeezed lemon juice)
Heat the oil in a large pan and fry the chicken breasts over a high heat for 2 minutes on each side until browned.
Reduce the heat, add the shallots and garlic and cook gently for 3-4 minutes, until softened.
Add the peppers and mushrooms and continue cooking for 3-4 minutes.
Stir in the stock and wine, bring to the boil, cover and simmer for about 15 minutes, until the chicken is tender.
Mix the cornflour to a thin paste with a little water. Stir into the pan and bring to a boil, stirring until the sauce is thickend.
Reduce the heat, add the remaining ingredients and gently heat through.
Serve with a green salad.
Enjoy!
Taken from 'Real Food for Diabetics', Molly Perham ... but I used vegetable stock and low fat crème fraîche. This dish can be served with plain boiled rice too if you prefer.
CREAMY MEDITERRANEAN CHICKEN - Serves 4
Preparation and cooking time : 30 minutes
1 tbsp (15 ml) olive oil
4 chicken breasts, boned and skinned
4 oz (100 g shallots, halved
1 garlic clove, crushed
1 red bell pepper, chopped
1 green pepper, chopped
4 oz (100 g) button mushrooms
1/2 cup (120 ml) chicken stock (I used vegetable stock)
4 tbsp (60 ml) dry white wine (a must!)
1/4 cup (25 g) cornflour (cornstarch)
1 tbsp (15 ml) chopped fresh basil (fresh herbs are a must in this recipe!)
1 tbsp (15 ml) chopped fresh marjoram
1 tsp (5 ml) Dijon mustard
1 cup (200 ml) crème fraîche (I used the low fat one)
Freshly ground black pepper
4 oz (100 g) stoned pitted black olives
A green salad, to serve (with a dash of freshly squeezed lemon juice)
Heat the oil in a large pan and fry the chicken breasts over a high heat for 2 minutes on each side until browned.
Reduce the heat, add the shallots and garlic and cook gently for 3-4 minutes, until softened.
Add the peppers and mushrooms and continue cooking for 3-4 minutes.
Stir in the stock and wine, bring to the boil, cover and simmer for about 15 minutes, until the chicken is tender.
Mix the cornflour to a thin paste with a little water. Stir into the pan and bring to a boil, stirring until the sauce is thickend.
Reduce the heat, add the remaining ingredients and gently heat through.
Serve with a green salad.
Enjoy!