Spring Braised Chicken With Little Gem Peas Beans
ENERGY 245kcals PROTEIN 26g FAT 3.9g SATURATED FAT 0.7g CARBOHYDRATE 22g TOTAL SUGARS 12g SALT 0.4g SODIUM 148mg FIBRE 11g
I really like braising lettuce, not only for the texture but also for the colour it brings to the dish.
You can use a red lettuce such as radicchio, or even chicory, though they do have a slightly bitter edge.
If you wish, you can use only one chicken breast or replace it altogether with more vegetables to bulk out the dish. Swap in a vegetable stock cube to make it vegetarian.
PREPARATION TIME 25 minutes
COOKING TIME 35-40 minutes
1 tsp rapeseed oil
2 medium chicken breasts, skinned and cut into thick slices
2 little gem lettuces, cut into quarters
2 red onions, finely chopped
4 garlic cloves, finely chopped
1 tbsp wholemeal flour
pinch of chicken stock cube
200g thin baby carrots, justpaste.it washed really well (you can blanch first, if you prefer)
200g frozen peas
200g frozen broad beans
freshly ground black pepper
Preheat the oven to 200C/180C fan/gas 6. Heat the oil in a large, ovenproof, nonstick sauté pan, then add the chicken and brown well for about 10 minutes.
Remove the chicken then quickly brown the lettuce wedges in the same pan. Remove. Add the onions and garlic and, again, quickly sauté, then add a little flour to soak up the oil. Add 600ml of water and the stock cube, season with black pepper and bring to a simmer.
Add the chicken, carrots, peas, beans and lettuce. Return to a simmer, cover and pop in the oven for 25 minutes, or until the chicken and carrots are just cooked.Nutrition Tip
Chicken is a rich source of carnosine which can support the immune system.
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