To continue chicken main recipes for my protein diet, I combined the breaded chicken with black pepper sauce.
The sauce I prepared is a Lidl from the shelf product. I thought I would try it with chicken breast. The sauce had a fairly nice flavour, I didn’t have to add anything. It was mildly pungent and made the chicken’s flavour better.
I had green leaf salad: iceberg with baby Spinach and a glass of gewurtztraminer.
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
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.
I love this dish very much!!
I like to use my own dressings.
I keep them in small bottles with my own tags on them.
If you use white vine vinegar instead of lemon juice, you can keep your dressing for longer than a lemon based dressing.
The lemon juice can spoil sooner.
I use this dressing on a salad with grilled salmon.
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.