Thursday, 28 February 2013

Chicken in White wine.............

Monday evening's tea and post workout meal was Chicken in white wine and mushrooms, served with couscous and broccoli.  Chicken ( I removed the skin) is low in fat, high in protein, and loaded with essential B vitamins.  Cooked chicken also provides us with minerals such as iron, zinc, calcium and potassium.  Broccoli, green and lovely and full of everything good for us, enough said.  I decided to serve it with couscous, which is closely related to pasta.  As it is made from tiny particles of coarsely ground durum wheat the same as many pastas. 

Artistically dressed the cous cous tower with the broccoli!
The jury is out on whether cous cous is healthy for you.  While doing extra research on the subject, many see couscous as a pasta and not a wholegrain and because of that it is has a higher GI therefore giving a quicker response in blood sugar and greater insulin levels.  But as this meal was post exercise (intense spinning) quicker release of starches (sugars) is just what the body needs.  And I like the taste, so as long as I've either had couscous for lunch, perhaps 2 hours pre workout with a salad for example or within an hour post exercise I see no problem (unless of course you are wheat intolerant then obviously its a no-no).  You could also serve with brown rice, mashed potato (or sweet poato), a couple of new potatoes or omit altogether and add another green or other coloured veg.
2 oz butter ( I used 2 x tablespoon coconut oil)
2 rindless rashers of streaky bacon ( I used organic back bacon), chopped into bits
4 oz baby onions, peeled
1 garlic clove, chopped (I used 3, cos we love garlic:)
4 x chicken breasts
400ml dry white wine
300ml chicken stock
4 oz button mushrooms
1oz plain flour
salt and pepper for seasoning
fresh mixed herbs to garnish
Preheat the oven to 160C / 325F / Gas Mark 3.  Add butter (or oil) to a casserole or heavy bottomed pan.  Melt before adding the garlic, bacon bits and onions.  Cook for around 4 - 6 minutes.  Add the mushrooms for the last minute.  Remove ingredients on to a warm plate. 
Flour the chicken breasts then add to the casserole and brown.  Cook for 10 minutes or until golden brown each side.  Remove to the warm plate.  Add the wine and stock to the casserole and bring to the boil.  Feel free to adjust the wine to stock, if you want it more chickeny add more stock to less wine.  Return the ingredients back into the casserole and season to taste.  Cover and cook in the preheated oven for 1 hour and 15 minutes.  Serve immediately with fresh mixed herbs such as sage, marjoram or parsley.  A pinch of dried herbs would also suffice if you don't have fresh.
Over to you, get in that kitchen and give it a go :)
Till next time, stay well and healthy

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