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LIGHT AND TENDER<br />
The succulent white meat of chicken breast lends itself to<br />
a variety of dishes ideal for early summer suppers<br />
Chicken in tomato cream<br />
Serves 4<br />
2 boneless chicken<br />
breasts, skin on<br />
75g dried tomatoes,<br />
cut into strips<br />
100g whipped cream<br />
3 tbsp oil<br />
1 tbsp butter<br />
2 onions, peeled<br />
<strong>and</strong> finely diced<br />
3 cloves of garlic, peeled<br />
<strong>and</strong> finely chopped<br />
25g flour<br />
500ml vegetable stock<br />
pinch of sugar<br />
3 stalks of parsley,<br />
chopped, plus one<br />
extra stalk<br />
sea salt <strong>and</strong> black pepper<br />
Lemon chicken<br />
Serves 4<br />
4 boneless chicken breast fillets, skin on<br />
2 small lemons, sliced, plus juice of 1 small lemon<br />
4 carrots, peeled <strong>and</strong> sliced diagonally<br />
2 red peppers, cored, deseeded <strong>and</strong> cut into chunks<br />
500g potatoes, halved lengthwise<br />
2 cloves of garlic, peeled <strong>and</strong> halved<br />
10 small shallots, peeled<br />
4 tbsp oil<br />
2 sprigs rosemary<br />
sea salt <strong>and</strong> black pepper<br />
Preheat the oven to 200°C/gas mark 6. In<br />
a bowl, mix the carrots <strong>and</strong> peppers with the<br />
potatoes, garlic halves, shallots <strong>and</strong> 2 tbsp of oil.<br />
Dab the chicken dry <strong>and</strong> make cuts across the<br />
top of each breast, taking care not to cut right<br />
through the meat. Insert the lemon slices into the<br />
cuts. Place the chicken on a baking tray,<br />
distribute the vegetable <strong>and</strong> potato mix all around<br />
<strong>and</strong> season with salt <strong>and</strong> pepper.<br />
Bake in the oven for 35-40 mins until cooked<br />
through. Sprinkle the rosemary over the dish<br />
15 mins before the end of the cooking time.<br />
Sprinkle over the lemon juice <strong>and</strong> the rest of<br />
the oil before serving.<br />
Preheat the oven to 175°C/gas mark 4. In a frying pan, heat the oil<br />
<strong>and</strong> fry the meat on each side for approximately 3 mins until<br />
cooked through. Season with salt <strong>and</strong> pepper. Remove from the<br />
pan, reserving the juices. Place the chicken on a baking sheet <strong>and</strong><br />
cook in the oven for approximately 15 mins.<br />
Add the butter to the pan with the reserved juices, reheat, then<br />
add the onions <strong>and</strong> garlic <strong>and</strong> fry until softened. Sprinkle with the<br />
flour, sauté, then gradually add the stock <strong>and</strong> cream.<br />
Add the tomatoes, bring to a boil <strong>and</strong> simmer for 3 mins over a<br />
low heat until softened. Season with salt, pepper <strong>and</strong> sugar.<br />
Remove the chicken from the oven, slice <strong>and</strong> place in the<br />
sauce. Sprinkle with the chopped parsley, garnish with the<br />
remaining parsley leaf <strong>and</strong> serve.<br />
FILLED WITH NUTRITION Chicken breast<br />
is high in protein <strong>and</strong>, when eaten without the skin, is low in<br />
fat. Chicken is also rich in vitamins B12, B6 <strong>and</strong> B3, <strong>and</strong><br />
minerals such as selenium, phosphorus, zinc <strong>and</strong> iron.<br />
It is naturally low in sodium.<br />
Recipes <strong>and</strong> photography: Food & Foto<br />
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