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 2 tsp lime rind, finely grated 1 tbsp no-added-salt tomato paste 1 tsp smoked paprika 1/2 tsp dried chilli flakes 1 garlic clove, crushed 60ml (1/4 cu p) fresh lime juice 2 (200g eac h) chicken breast fill e ts, halved horizontally 2 bunches asparagus, trimmed, sliced 150g (1 cup) frozen baby green peas 150g sugar snap peas, trimmed, sliced 2 tsp olive oil 1 tsp maple syrup 1/2 cup fresh mint leaves, chopped 155g (3/4 cup) tri-coloured quinoa, cooked 1 tbsp sunflower-seed kernels, toasted, to serve Instructions Step 1 Combine rind, tomato paste, paprika, chilli, garlic and 2 tbs lime juice in a glass or ceramic dish. Add chicken. Turn to coat. Cover. Place in the fridge for at least 30 minutes to marinate. Step 2 Place asparagus, peas and sugar snaps in a steamer set over a saucepan of simmering water. Cover. Steam for 2 minutes or until just tender. Refresh under cold running water. Drain. Place in a large bowl. Step 3 Preheat a chargrill pan or barbecue flat plate over medium-high heat. Spray with oil. Drain chicken. Grill for 2-3 minutes each side or until cooked through. Thinly slice. Step 4 Combine the oil, maple syrup and remaining lime juice in a bowl. Add the chicken, mint and quinoa to the greens. Add the dressing. Toss to combine. Season. Sprinkle with sunflower seeds. Nutrition and Cooking Times Prep time: 50 minutes | Cook time: 20 minutes | Serves: 4 Nutrient Value: Calories: 273cal | Protein: 30.5g | Fat: 6.1g | Carbohydrates: 25.9g - Sugars 8.2g
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In this bulletin we discuss updated information on the Ketogenic Diet. . .