April 28, 2022
One-Pan Chicken Acqua Pazza
One-Pan Chicken Acqua Pazza
INGREDIENTS
- 2 tbsp extra virgin olive oil
- 8 chicken tenderloins
- 1 leek, white part only, thickly sliced
- 1 baby fennel, trimmed, halved, cut into wedges (fronds reserved)
- 3 garlic cloves, crushed
- 3 fresh oregano sprigs, plus extra to serve
- 2 long red chillies, sliced
- 2 truss tomatoes, halved crossways
- 1 cup dry white wine
- 3 cups Massel chicken style liquid stock
- 2 celery stalks, thinly sliced diagonally
- 100g green beans, trimmed, halved
- 1/2 x 320g baguette, to serve
METHOD
- Step 1 - Heat half the oil in a large saucepan over high heat. Cook chicken for 3 minutes each side or until browned. Transfer to a plate.
- Step 2 - Heat remaining oil in the same pan over medium heat. Cook leek and fennel, stirring, for 3 minutes or until just soft. Add garlic, oregano and half of the chilli. Cook, stirring, for 1 minute or until fragrant. Add tomato. Stir to combine. Add wine. Simmer for 3 minutes or until reduced by half. Add stock and 1 cup water. Bring to a simmer. Reduce heat to medium-low. Simmer, uncovered, for 10 minutes to allow flavours to develop.
- Step 3 - Return chicken to pan with celery and beans. Cook for 3 minutes or until vegetables are tender and chicken is cooked through.
- Step 4 - Sprinkle with extra oregano, remaining chilli and reserved fennel fronds. Season with salt and pepper. Serve with bread.
Ingredients 400g organic free-range chicken thigh fillets, chopped into large pieces 1 tbsp olive oil or avocado oil 2 cloves garlic, finely chopped 1 tsp fresh ginger, grated (optional) 1 cup green beans, trimmed 1 cup broccolini, chopped 1 cup broccoli florets 1 cup snap peas ½ cup shelled edamame beans (fresh or frozen) 1–2 tbsp tamari or soy sauce Cracked black pepper, to taste Optional: squeeze of lemon or lime juice Wild Rice & Quinoa Base ½ cup wild rice½ cup quinoaWater as per packet instructions Pinch of salt2 tbsp hemp seeds (to finish) To Serve (optional) Sliced spring onion Sesame seedsExtra cracked pepper Instructions Step 1 - Cook the wild rice & quinoa Rinse both grains well. Cook separately or together according to packet instructions (wild rice takes longer). Once cooked, fluff and combine. Season lightly with salt and set aside. Step 2 - Cook the chicken Heat oil in a large pan or wok over medium-high heat. Add chicken and cook for 5–6 minutes, turning until lightly golden and mostly cooked through. Step 3 - Add aromatics Add garlic and ginger. Stir for 30–60 seconds until fragrant. Step 4 - Add the greens Add green beans, broccolini, broccoli, snap peas and edamame. Stir-fry for 3–5 minutes until vegetables are tender-crisp and bright green. Step 5 - Season Add tamari or soy sauce and cracked black pepper. Toss well to coat. Finish with a squeeze of lemon or lime if desired. Step 6 - Assemb le the bowls Spoon wild rice & quinoa into bowls. Top with chicken and greens. Sprinkle with hemp seeds, spring onion and sesame seeds if using. Nutrition and Cooking Times Prep time: 15 minutes | Cook time: 25 - 30 minutes Serves: 2 adult servings Nutrient Value: Calories: 680cal | Protein: 43g | Fat: 24g | Carbohydrates: 48g
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In this bulletin we discuss Fibres role in lowering LDL cholesterol. . .