Saturday, February 27, 2016
Chicken and White Bean Simmer
My father, as I wrote in a n earlier post, under went heart by pass surgery. Even thought he is at his early 70's, he was quite fit and rode his bicycle ( probably the one of the few locals on bicycle these days) till he was finally told by his Dr to stop. After seeing what he had to go through during the surgery all the pain he was under during the first few days of surgery I decided I have to bring a few changes to my own diet, or rather try to....
There is heart disease , and diabetes in my family, so its a good thing that the IHCC ladies are having Ellie Kreiger as their main theme these days.Even though I havent been able to join in some of the events these days ... One the recipes I have come to love of hers is this simple chicken and white bean simmer. Its a clean and simple recipe, I jazzed up as usual with chilli flakes and since I dont get Campbell's heart healthy tomato soup I used 1/2 a can of chopped tomatoes.
Its a one pot or rather pan dish, and all you need is a nice loaf of bread to soak up the juices.
Recipe: Chicken and White bean Simmer , recipe adapted from Ellie Krieger's Recipe.
For a family of 4
2 small boneless and skin less chicken breast .
200g small zucchini , cubed
1 medium carrot cut into cubes
1 clove garlic, grated
1 can white beans, drained and washed under a tap of cold water( this removes any sugar found in the liquid)
1/2 tsp dried oregano
1/2 tsp dried chilli flakes
1/4 tsp ground black pepper
1/2 can (440g) of crushed or chopped tomatoes, or crush a can of wholte tomatoes and use half of that.
1/2 cup water
2 tbsp olive oil
Heat oil in a large deep frying pan. Butterfly the chicken and cut all the way through so you get two pieces, altogether four portions. Season with salt and pepper and a pinch of chilli, if you like. Add to the hot pan and sear both sides till golden. remove and set a side.
Into the same pan add onion and soften it along with zucchini , carrot and garlic. Cook for a few minutes and add the spices and herbs.
Stir in tomatoes, white beans and water. Bring to a simmer ( hence the name) , add the chicken to the top to give the chicken more flavor. simmer for about 10- 15 minutes, Remove , sprinkle some parsley on top for garnish and serve .
Note : For those who love chilli omit the dried chilli flakes and add a tiny bit of a scotch bonnet chilli to the pan when adding the tomatoes. Will give the sauce a lovely kick and smell.
Linking this over to IHCC's Potluck week for this month .......