26
IN THE KITCHEN with Tracy Scott - Fitness Coach
Creamy Chicken
WITH SUPER GREENS
This recipe is an all-time favourite of mine ! Adapted from ‘ What the Fast ’ recipe book . My family and I follow a low carb high fat ( LCHF ) diet for meals , this recipe falls into that category . It ’ s full of super ingredients ( greens ) which provide many vitamins such as Vitamin B , C , E and more ! It ’ s important , especially over the winter months , to ensure you get a great range of vitamins into you preferably through food rather than supplements . Greens are a great powerful health-promoting antioxidant and immune system booster . The good fats and protein content of this meal will keep you satiated ( feeling full ) and dulls hunger for longer . A big tick for winter where we want to eat more and move less . So , choosing foods that keep you fuller for longer and giving you energy is the ultimate .
INGREDIENTS FOR THE CHICKEN :
• 1 brown onion
• 1 punnet of mushrooms ( 250g )
• 2-3 cloves garlic
• 2 tablespoons of olive oil
• 500-600g boneless skinless chicken thighs
• ¼-½ cup semi dried tomatoes , roughly chopped
• ¼ cup cream
• 1 tsp salt
FOR THE GREENS :
• 1 pack green beans ( 250g )
• 3 leaves of silverbeet
• Zest and juice of 1 lemon
• 1 bag baby spinach
• 250g tub sour cream
METHOD
Slice the onion , quarter the mushrooms and finely chop the garlic . Heat the oil in a large deep frying pan on a high heat , add the vegetables and cook , stirring for 3-4 minutes . Add the chicken , tomatoes , cream and salt , stir to mix and bring to a simmer . Reduce the heat to low and cover with a lid . Cook for at least 25 minutes , until the chicken is tender and cooked through . If the sauce looks a bit runny , leave the lid off for the last 10 minutes or so of cooking time .
Trim the ends off the green beans and cut the beans in half . Cut the leaves away from the stem of silverbeet , then roughly chop both stems and leaves . Wash leaves well and leave in a colander to drain .
Once the chicken is cooked , add the greens to the pan and stir through . With the lid off , cook for 2-3 minutes until the greens are tender . Turn off the heat and add the lemon zest and juice and spinach . There should not be a lot of liquid at this stage ; if there is , pour most of it off . Fold the sour cream through the dish and season to taste with salt and pepper .
To serve spoon into bowls or alternatively I like to serve on top of cauliflower rice .