orange chicken

Ingredients 4 chicken breasts, boneless & skinless

1/2 cup flour

Ginger and spices to taste

Dried Paprika (and other spices) to taste

4 Tbsp olive oil

2 cups fresh mushrooms, sliced

1 cup Marsala wine Procedures

 

POUND chicken breasts between sheets of plastic wrap until about 1/4″ thickness. COMBINE flour, ginger, spices paprika etc in a mixing bowl.

Coat the chicken pieces with the flour mix, shaking off any excess. This can be easily done in a plastic bag. Place the mixture and the chicken in the bag and shack until chicken is coated.

HEAT oil in a stoneware frypan over medium heat.

Cook chicken breasts on medium heat for about 2 minutes turn and cook until lightly browned.

Add mushrooms to pan. Cook mixture for about 2 more minutes, until both sides of the chicken are lightly browned. Continue to stir mushrooms.

Add Marsala wine around chicken pieces.

Cover and simmer for about 15 minutes.

Transfer to serving plate

CHICKEN WITH THYME 3                       CHICKEN WITH THYME 1               CHICKEN WITH THYME 2

CHICKEN WITH THYME/SAGE, CARROT MASH AND SAUTEED MASH.

Teamed with BEETROOT/WALNUT/FETA SALA

The chicken/carrot/leek recipe was from AWW / Diabetes Association’s The Diabetes cookbook.

Added this book to my growing pile of low cal/low everything books from a market stall last weekend.

Recipe says tarragon, but I substituted my home grown thyme and sage and it was magic.

Chicken/veg dish apparently 310 calories (if using 170g chicken per serve)

We paired it with a beetroot/feta/walnut salad from this link. I also added sliced radish from our garden.

http://www.taste.com.au/recipes/29071/beetroot+walnut+salad…

330 calories. But that’s if you candy the walnuts; so omit that to save calories. I also used feta … anyway easy on the feta if you need to keep whole meal under 500 calories.

Perfect for a hot day with some sourdough or multigrain bread for an instant meal.

chick-5