Not all French food is high in fat! Savour this classic chicken dish with skim-milk mash.
Ingredients
- 1.6kg whole chicken, cut into 8 pieces, skin removed
- 40g (1/4 cup) plain flour
- Olive oil spray, to pan-fry
- 12 French shallots, peeled
- 1 large carrot, peeled, finely chopped
- 2 celery sticks, finely chopped
- 50g rindless short-cut bacon, finely chopped
- 3 garlic cloves, thinly sliced
- 500ml (2 cups) red wine
- 125ml (1/2 cup) Massel salt reduced chicken style liquid stock
- 400g red delight potatoes, peeled, chopped
- 125ml (1/2 cup) skim milk, warmed
- Steamed green beans, to serve
Method
- Step 1Dust chicken in flour. Shake off excess. Spray a flameproof casserole dish with oil. Heat over high heat. Cook half the chicken for 2 minutes each side or until golden. Transfer to a plate. Repeat with remaining chicken.
- Step 2Reduce heat to medium. Cook shallots, carrot, celery and bacon for 5-6 minutes or until soft. Stir in garlic for 1 minute. Add chicken, wine and stock. Bring to boil. Cover. Reduce heat to low. Cook for 1 hour or until chicken is tender.
- Step 3Remove chicken. Keep warm. Simmer liquid on high heat for 10 minutes or until reduced by half. Add chicken. Heat for 2 minutes.
- Step 4Meanwhile, cook potato in a large saucepan of boiling water for 12-15 minutes or until tender. Drain. Return to pan. Add milk. Mash until smooth.
- Step 5Serve chicken with mash and beans.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1900 kj
Energy
11g
Fat Total
3.5g
Saturated Fat
8g
Fibre
52g
Protein
32g
Carbs (total)
All nutrition values are per serve
Notes
Quick trick: Swap the whole chicken for any combination of skinless chicken thigh cutlets, lovely legs and breast fillets.
- Author: Chrissy Freer
- Image credit: Al Richardson
- Publication: Australian Good Taste
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