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Chicken Breast Provencal Recipe
Olives and chillies add a rich fiery element to the South-of-France combination of tomatoes, capsicums, aubergines and courgettes enveloping the chicken.
Ingredients: Serves 4
1 tablespoon olive oil
2 boneless chicken breasts, each about 8 oz (225g), skinned and cut in half
1 large onion, peeled and chopped
4 cloves garlic, peeled & chopped
1 medium red capsicum, de-seeded and diced
1 medium courgette, trimmed and sliced
1 small aubergine, trimmed and cut into chuncks
14 oz (400g) tinned chopped tomatoes
2 small red chillies
1/2 level teaspoon each dried basil, dried oregano and dried thyme
4 large green olives, stoned and quartered
2 level table spoons chopped fresh parsley
Method:
Heat the oil in a large, nonstick frying pan, and brown the chicken breasts in it over a moderate heat for 5 minutes on each side. Put them on a plate and set aside. In the same pan, fry the onion and garlic for 5-6 minutes, stirring occasionally. Add the red capsicum and cook for another 5 minutes, then add the courgette and cook for 5 minutes more. Put the vegetables with the chicken. Using the same pan, toss the aubergine for 5-7 minutes until browned. Return the chicken and vegetables to the pan. Stir in the tomatoes, chillies, basil, oregano, thyme and olives. Bring to the boil and then simmer for another 15 minutes, or until the chicken is tender. Arrange the chicken ona heated serving dish and spoon the vegetables around, discarding the chillies. Sprinkle the chopped parsley on top. Serve with crusty rolls to mop up the piquant sauce and a light, leafy salad to make a contrast.
Nutrient Value per Serving
210 calories
7 g total fat (2g saturated fat)
9 g carbohydrates
3 g fibre
185 mg sodium
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Sesame Orange Crusted Salmon
Low carbohydrate recipe
Ingredients: Serves 4, preheat oven to 200oC
1/4 cup sesame seeds
1 1/2 tablespoon grated orange rind
1/2 teaspoon ground white pepper
1/2 teaspoon salt
4 salmon fillets (about 1 1/2 lbs total)
2 tablespoons dark Asian sesame oil
Method:
Toast sesame seeds in dry medium-sized nonstick skillet over medium heat, shaking skillet from time to time, until lightly golden and fragrant, about 5 minutes. Remove sesame seeds to plate and let cool. Place sesame seeds, orange rind, white pepper and 1/4 table teaspoon salt in food processor. Whirl until mixture resembles bread crumbs.
Place salmon fillets on aluminium foil-lined baking sheet. Rub sesame oil over the salmon fillets. Sprinkle the fillets evenly with the remaining salt.Evenly divide sesame mixture over top and sides of salmon fillets, patting the mixture to stick. Bake salmon fillets in preheated oven for 25 minutes or until cooked through.
Nutrient Value per Serving
336 calories
15 g fat (3g saturated)
32 g protein
0.8 g carbohydrate
0.3 g fibre
368 mg sodium
102 mg cholesterol
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