Ingredients
ECIPES
Chicken & Leek
96 Ultimate Weight Loss Revealed by Brad Callen
Ragout
P / C / F Ratio: 76 / 14 / 10
Tasty chicken dish with a surprisingly creamy gravy
Ingredients
4 Servings
• 1 kg chicken breast
• 1 cup chopped leek
• 1 cup chopped mushroom
• 4 tbsp flour
• 1 / 2 cup skim milk
• generous handful fresh thyme
• 6 peppercorns
• 2 strips lemon rind
• water to cover
Preparation Instructions
Put chicken, thyme, lemon rind and peppercorns into a pot on the stove. Add enough water so the chicken is covered. Poach on a medium heat for 25 mins. Remove, drain and shred chicken Turn up heat and reduce the liquid by half to form a stock.( about 20 mins) Strain the liquid through muslin to remove herbs and fat. Sweat / steam leek and mushroom in a heavybased saucepan on the stovetop until soft. Sprinkle over flour and continue to ʻcook outʼ for 3-4 mins to warm the flour. This will stop lumps forming in the gravy. Slowly add milk and stir in. Slowly add approx 1 cup strained reduced stock until the mix wonʼt absorb more liquid. As a suggestion, serve with rice and steamed green beans.
Nutrition Information
Per Serving
Calories: |
336 |
Protein: |
61 grams |
Total Carbs: |
11 grams |
Sugar: |
2 grams |
Fat: |
3.4 grams |
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