Monday, 1 March 2010

Easy evening meal

Tonight I tried a variation on my sister's low carb standby, baked chicken with mozzarella and yummy veg. As this is to feed a non-Atkins partner, I particularly liked the fact that you don't miss a starch when making this and it's delicious. While it takes a little while to cook, it's not particularly labour intensive and you can vary it depending on what you have in the cupboard - I'm sure this would be just as nice with a root veg and goat's cheese mash, for example, and it works with or without the olives, jalapenos, coriander and mushrooms. You could substitute the stir fried savoy cabbage with nutmeg and mustard seeds for steamed asparagus and kale, too.

To serve two

For the chicken:

1/2 can tinned tomatoes
Squirt tom puree
4 spring onions or half an onion, chopped medium fine
2 cloves garlic
4 mushrooms or 2 tbsps black olives or 2 tbsps chopped pickled jalapenos (depending on taste)
2 chicken breasts
1 ball mozzarella cheese
Bunch coriander (optional)

Saute the onions and garlic in a little olive oil until smelling nice and softened. Add mushrooms at this point if using and fry until golden brown. Add the tinned tomatoes and tomato puree, season to taste with herbs, salt and pepper; allow to simmer down to a sludgy paste. Take your chicken breasts and place in an ovenproof dish; stab with a big knife to make loose slits, spoon over the tomato mix (add in your olives/jalapenos/both at this point on top, if using - nice with all three optional additions); then slice the mozzarella ball into six and put three slices on each tomato mix covered breast. Bake at GM 5 for about 40 mins.

For the cabbage:

6 leaves savoy cabbage
2 oz butter
Splash olive oil
1/2 fresh nutmeg, grated
Tsp black mustard seeds or caraway seeds

When the chicken has 15 mins to go, melt the butter in the pan over a low heat. Add the oil to stop it burning. Toast the spices for a minute or two, then add the leaves, chopped into long shreds. Stir gently once in a while for 10 - 15 mins, or til cooked.

Meanwhile... steam enough broccoli per head to make up a portion each.

Serve each breast with cabbage on the side and broccoli on the plate with leftover tomato sauce from the chicken cooking dish.


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