low calorie food – My Whisk and I

This creamy mushroom sauce adds richness to an otherwise very lean meat and transforms quick and ordinary to extraordinary and delicious.

4 – 6 chicken breasts
45ml butter
15ml vegetable oil
250g mushrooms, sliced
4 cloves of garlic, minced
15ml thyme leave (or 5ml dried)
45ml white wine
250ml cream
125ml parmesan cheese, grated

Cut the chicken in half horizontally so that you have 2 very thin breasts.
Season the chicken on both sides with salt and pepper.
Put a heavy bottom pan onto medium-high heat, add 30ml butter and the oil and cook the chicken until golden – about 3 minutes per side.
Remove the cooked chicken, cover and keep warm.
Turn the heat onto high and add 15ml butter.
Add the mushrooms and cook for about 5 minutes – you want caramelised, golden brown mushrooms.
Now add the garlic and thyme and cook for another minute.
Deglaze the pan by pouring in the wine and scraping the bottom of the pan with a wooden spoon to get all the caramelised bits to come loose.
Turn the heat down to medium and the cream. Simmer for 3 minutes or until the cream thickens slightly.
Add the parmesan to the sauce and season well with salt and pepper.
Return the chicken to the pan and warm through for about 2 minutes.
Serve the chicken breast on rice, mashed potato or couscous, with lashings of the mushroom sauce.

If you like Indian food you will love this nutritious Dahl! It is really easy to make and a superb dish to serve when you are having friends over.

45ml ghee/olive oil
1 onion, chopped
4 cloves garlic, minced
15ml ginger powder
1 chilli, chopped
5ml fennel seeds
5ml mustard seeds
10ml cumin seeds
15ml garam marsala
400g baby spinach
15ml sugar
16 mint leaves
125ml plain yoghurt
500ml lentils, uncooked
10ml salt
1 lemon

Cook the lentils according to the instructions on the packet. Set aside.
Add the ghee to a saucepan on medium heat and fry the onion for 2 – 3 minutes.
Add the garlic, ginger and chilli and fry on low heat until fragrant.
Add the fennel seeds, mustard seeds, cumin seeds, garam marsala and sugar. Stir the mixture for about one minute while cooking gently.
Add the spinach, mint and 45ml water to the saucepan and immediately cover with the lid. Cook for about 3 minutes, stirring occasionally.
Place the spinach and spices into a blender, add 320ml water and blend until smooth.
Pour the sauce back into the same saucepan, on low heat.
Add the yoghurt, salt and the juice of about half a lemon.
Serve with fragrant rice and tomato salad.

Tag: low calorie food

Chicken in Mushroom Sauce

Spinach Lentil Dahl