Fine Dieting – Part 2

Hello Everybody!

Sorry I’m a little late with Day 4′s menu, life got in the way a little over the weekend, as it often does for us all! I also forgot to mention last time, this menu was developed by my son Matt, who happens to be a trained professional chef of some 10 years experience, so you know you’re in good hands. So without further ado I’ll crack on with today’s menu. Today we’ll do a recipe for 2 portions, but the calorie count will be per portion. This is a great easy meal to share with somebody special, even whilst you’re doing your Clean 9. This dish is best cooked in a slow cooker for 2 hours, or in an oven proof casserole at 160℃ for an hour. Either way you’ll need to preheat your oven to 160℃ for the potatoes.

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Chicken Chasseur with Garlic Roasted Potatoes

Ingredients for 2

  1. 2 x Chicken Thigh (skin on) [153 calories (cooked)]
  2. 200g Chestnut Mushrooms (washed & whole) [20 calories]
  3. 2 Onions (sliced) [50 calories (fried)]
  4. 2 tablespoons Tomato Puree [28 calories]
  5. 4 Quartered Fresh Tomatoes [50 calories]
  6. 250g New Potatoes [95 calories]
  7. 200g Fresh Gazpacho [60 calories]
  8. 1 Knorr Chicken Stock Pot (made up with 250ml boiling water) [25 calories]
  9. 2 cloves of Garlic (chopped roughly) [8 calories]
  10. Half tablespoon Olive Oil [60 calories]
524 Calories (+ 60-80 for today’s fruit salad)

Today’s Basket Cost: £6.69 (using plenty of yesterday’s left over ingredients!)

Preparation (15 minutes)

  1. Heat a frying pan over a medium heat and add the Olive Oil100_4465
  2. Place the whole New Potatoes in a sauce pan with some salted water and bring to the boil, cook for 15 minutes or until just under cooked in the middle.
  3. Season the Chicken Thighs with a little Salt & Pepper and sauté in the oil till golden brown, starting skin side down, and turning after around 5-8 minutes. Remove from the pan and set aside. (These will drip, so use some kitchen roll or a dish to stop it going all over the work surface!)
  4. Drain your New Potatoes & set aside to cool
  5. Throw in the Onions and 1 clove’s worth of Garlic, turn up the heat a little and cook till soft and golden, add a pinch of salt. (It helps to stop the onions colouring any further)Unknown-1
  6. Throw in your mushrooms and sweat till softened and slightly coloured (that’s right, whole mushrooms!)
  7. Add your Tomato Puree and stir for 1 minute
  8. Add your chicken stock & Gazpacho to the mix, then add in your Chicken. Now place in a slow cooker (2 hours) if using, or in your casserole dish in the oven at 160℃ (1 hour)
  9. When 25 minutes of cooking time remains, skim the fat from the top of the Chicken Chasseur and use to coat the New Potatoes in a roasting dish, add in the last chopped clove of Garlic and place in the oven, cook till brownall over (may require frequent shaking to ensure even colour!)

 

How’s that for a simple meal, it’s only 9 steps and 10 ingredients. You may have noticed Matt’s worked to keep the cost down, the overall cost for 7 days worth of gourmet healthy eating shouldn’t be more than £8 per day!

 

I hope you enjoy today’s recipe

 

Mary

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Posted in Clean 9 Tips, Diet Plan

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