This tasty main is bursting with colour and flavour, but it’s not too spicy for young tastebuds.
Ingredients
- 2 (about 1.3kg each) whole fresh chickens, each cut into 4 or 6 pieces
- 1 tablespoon olive oil
- 2 brown onions, halved, thinly sliced
- 2 garlic cloves, thinly sliced
- 1 tablespoon sweet paprika
- 2 teaspoons fennel seeds
- 4 medium tomatoes, chopped
- 435ml (1 3/4 cups) Massel chicken style liquid stock (see note)
- 90g (1/3 cup) light sour cream
- 1/4 cup chopped fresh continental parsley
- Salt, to season
Method
- Step 1Season the chicken with salt and pepper. Heat the oil in a large heavy-based saucepan over medium heat. Cook half the chicken for 3-4 minutes each side or until golden. Transfer to a tray lined with paper towel. Repeat with the remaining chicken.
- Step 2Add the onion and garlic to the pan. Cook, stirring, for 2-3 minutes or until golden. Add the paprika and fennel seeds. Cook, stirring, for 1 minute. Stir in tomato and stock. Add the chicken. Bring to the boil. Reduce heat to low. Cover and simmer for 50 minutes. Uncover and simmer for a further 25 minutes. Remove from heat.
- Step 3Stir in sour cream. Sprinkle with parsley.
- High protein
- Low carb
- Low sugar
- Lower gi
Nutrition
3477 kj
Energy
52g
Fat Total
16g
Saturated Fat
3g
Fibre
83g
Protein
329mg
Cholesterol
539.34mg
Sodium
5g
Carbs (sugar)
6g
Carbs (total)
Notes
Use gluten-free stock if you want this to be gluten free.
On the side: Sauteed cabbage: Heat 1 tbs oil and 30g butter in a non-stick frying pan over medium-high heat. Cook 2 baby fennel bulbs, trimmed, thinly sliced, for 1-2 minutes. Add 1/2 small green cabbage, finely shredded. Cook for 2-3 minutes or until the mixture softens slightly. Remove from heat. Add 4 shallots, ends trimmed, thinly sliced, and 2 tbs fresh thyme leaves. Toss to combine. Season with salt and pepper.
Creamy risoni: Bring 500ml (2 cups) milk and 500ml (2 cups) chicken stock to the boil in a large saucepan over medium-high heat. Stir in 305g (1 1/2 cups) dried risoni pasta. Reduce heat to medium-low. Simmer, stirring often, for 15 minutes or until the liquid is almost absorbed. Remove from heat. Stir in 35g (1/3 cup) finely grated parmesan, 1 tbs butter and 1 tbs chopped fresh chives. Season with salt and pepper.
- Author: Kerrie Ray
- Image credit: Rob Palmer
- Publication: Australian Good Taste