Fitness chicken breast. If you marinate the fillets in flavoured oil it will be more tenderer.
2 chicken breast fillets
Oil to marinate
Herbs like provance herb mix
Oil to fry
2 tbsp Chopped onion
1 tbsp Ginger paste
1 tbsp capers, chopped
100 ml white wine
1 cube chicken stock
400 ml water
100 ml double cream
Crushed black pepper
Marinate the fillets in oil flavoured with provance herb mix for overnight.
First fry the fillets on a little oil on both sides and remove and keep warm.
Add the onion and ginger, and capers to the remaining oil, fry stirring.
Add the white wine. Then add water and chicken stock cube. Simmer, then put back the chicken fillets. Season with crushed black pepper.
Add one tablespoon herb butter. Simmer for 5-10 minutes, then add sour cream or double cream. Simmer for a few minutes and serve.
A side dish can be
Potato with butter and parsley
The perfect roast chicken breast is crispy on its skin side and still juicy and tender inside.
How to make it?
First I marinate the meat in garlic, ginger, spices, salt and black pepper and a little oil.
While the meat is having its time in its marinade, I prepare the grill pan.
I use iron cast grill pan.
I has to be hot, sizzling hot.
Usually I turn on the hob and the oven ot grill at the same time.
When the pan is hot, I add a splash of oil.
When the oil start smoking I place the breasts into the pan, skin side downward.
Leave the chicken there for a few minutes until it turns crispy.
Cover the pan with aluminium foil and put into the oven or grill for 20-25 minutes.
Remove from the oven.
Let it rest for a few minutes covered.
Slice and serve with vegetables or green leaf salads.
1/4 cup lemon juice plus zest of one lemon or white vine vinegar
1/2 cup olive oil
1 tablespoon dijon mustard or mustard powder
1 teaspoon honey
2 cloves garlic minced
8 basil leaves fresh or dried
1/2 teaspoon dried oregano or 1 teaspoon fresh
1/4 teaspoon sea salt
1/8 teaspoon black pepper freshly cracked
- Mix the ingredients in a blender a let it rest for a day then strain if you like the solid parts in it.
Keep in stylish bottles.
Cheddar to your liking
Sun dried tomatoes
Salt and black pepper
Cook or pan-fry or grill chicken meat pieces. Keep warm.
On a little oil fry spring onion and garlic. Add the chicken meat.
Arrange the mixture in a pan.
Lightly whisk the eggs season with salt.
Pour over the meat, arrange the tomato slices on top.
Fry for a few minutes on the hob and put into the oven and bake at 150 C° until it sets.
Do you feel hungry? Are you stressed and you want to nibble something?
Or just you want a good inter-meals meal?
Don’t ever eat chips, sweet or salted snacks!
This dish gives you the right balanced snack you need.
You can use different jams, chutneys to give a special flavour to your mayonnaise dressing.
2 Little gem cut to two wedges
1 can sardines, drained, broken
1 tbsp yoghurt
1 tbsp mayonnaise
1 tsp white wine vinegar
Salt and black pepper to your tasting
Caramelized onion rings
A few cherry tomatoes, halved
Seedless grapes halved
Four- five times a week I eat poultry, mainly chicken.
To keep diversity in front of my eyes I rotate different vegetable side dishes with the meat.
This time I prepared green peas with baby carrots.
In this recipe I used tinned peas except the onions.
You can use fresh peas and baby carrots if you like.
- 1 tablespoons butter
- 6 pearl onions, peeled and halved or quartered
- 4 – 5 cm chorizo slices,
- 1 tin green peas
- 1 tin baby carrots
- 1/4 cup/60 ml chicken stock
- Salt and freshly ground pepper
- 1 bib lettuce, cored and sliced
Melt the butter and fry the chorizo slightly.
Add the chopped onion, the onion sections the chopped garlic and fry on medium heat a for a few minutes.
Add the shredded lettuce and stir fry until wilted.
Finally add the drained peas.
Season with a crumbled chicken bouillon cube, salt and black pepper, red chili flakes.
Add a little water the pea if it’s too dry.
It’s ready in a few minutes.
Enjoy with grilled chicken breast of chicken a la Milanese.
Or with grilled halloumi cheese.
Another good alternative is poached salmon.