It might sound fancy, but this balsamic-and-herb topped chicken dish will take you only half an hour to get onto the table.
Ingredients
- 1 tablespoon olive oil
- 4 (about 700g) single chicken breast fillets
- 2 red capsicums, deseeded, thinly sliced
- 1 brown onion, halved, thinly sliced
- 2 garlic cloves, crushed
- 2 teaspoons chopped fresh rosemary
- 250ml (1 cup) Massel chicken style liquid stock
- 80ml (1/3 cup) white wine
- 2 tablespoons balsamic vinegar
Polenta
- 500ml (2 cups) Massel chicken style liquid stock
- 250ml (1 cup) milk
- 140g (3/4 cup) instant polenta (cornmeal)
- 30g (1/3 cup) finely grated parmesan
- 15g butter
Method
- Step 1Heat the oil in a large non-stick frying pan over medium-high heat. Season the chicken with salt and pepper. Add to the pan and cook for 7 minutes each side or until cooked through. Transfer to a plate and cover with foil to keep warm.
- Step 2Meanwhile, heat a non-stick frying pan over medium heat. Add the capsicum and onion, and cook for 5 minutes or until soft. Add the garlic and rosemary, and cook for 1 minute or until aromatic. Add stock, wine and vinegar, and simmer for 10 minutes or until mixture thickens.
- Step 3To make the polenta, place the stock and milk in a medium saucepan and bring to the boil. Gradually add the polenta in a thin steady stream, stirring constantly until incorporated. Cook for 2-3 minutes or until the mixture thickens. Stir in the parmesan and butter.
- Step 4Thickly slice the chicken diagonally across the grain. Divide polenta among serving plates. Top with the chicken and capsicum mixture. Serve immediately.
- High protein
- Low carb
- Low sugar
- Lower gi
Nutrition
2059 kj
Energy
17g
Fat Total
7g
Saturated Fat
3g
Fibre
49g
Protein
127mg
Cholesterol
1004.85mg
Sodium
7g
Carbs (sugar)
33g
Carbs (total)
Notes
Variations Sausages with polenta & onion jam: Omit the stock in step 2. Replace the chicken with 800g pork sausages. Replace the capsicums with 4 brown onions, coarsely chopped. Add 1 tbs brown sugar to the onion mixture in step 2. Crumbed chicken with capsicum sauce: Omit the polenta recipe. Combine 90g (1/2 cup) polenta (cornmeal) and 20g (1/4 cup) parmesan on a plate. Cut chicken breasts in half horizontally. Add to the polenta mixture and press to coat. Continue from step 1. At the end of step 2, transfer capsicum mixture to the bowl of a food processor and process until almost smooth. Serve chicken with the capsicum mixture and baby spinach leaves. Lamb chops with polenta & cherry tomato ragout: Replace the chicken with 1.2kg lamb loin chops. Replace the capsicums with 1 x 250g punnet cherry tomatoes. Reduce chicken stock to 125ml (1/2 cup). Preheat grill on high. Cook lamb under grill for 4-5 minutes each side for medium or until cooked to your liking. Serve with polenta and tomato mixture.
- Author: Alison Adams
- Image credit: Steve Brown
- Publication: Australian Good Taste