Newsletter | January / February 2010 | Healthy Heart

CHICKEN

Lean, skinless cuts of chicken are excellent sources of protein in a healthy diet and can be prepared in a variety of interesting ways, from hearty and satisfying casseroles to stir fries that can be on the table in a matter of minutes. Always trim any visible fat from your chosen cut and, if time permits, cook casseroles a day ahead and refrigerate so that any solidified fat can be skimmed from the surface and discarded before reheating.


CHICKEN & LENTIL CACCIATORE

(PREPARATION TIME 15 MINUTES * COOKING TIME 40 MINUTES)





Ingredients:-

cooking oil spray
8 skinless chicken thigh fillets (880g), halved
1 medium brown onion (150g), chopped finely
300g button mushrooms, halve
1 clove garlic, crushed
2 x 440g cans no-added-salt tomatoes
1 tablespoon no-added-salt tomato paste
1 cup chicken stock (250ml)
1/3 cup red lentils (65g)
1/2 cup seeded black olives (60g)
1 tablespoon drained capers
2 teaspoons finely chopped fresh oregano
2 tablespoons finely chopped fresh parsley


Cooking Method:-

1. Lightly spray large non-stick saucepan with cooking oil spray. Cook chicken until browned all over, turning occasionally. Remove from pan.
2. Add onion, mushroom and garlic to pan; cook, stirring, until onion is soft. Add undrained crushed tomatoes, paste, stock and lentils.

3. Return chicken to pan; simmer, covered, for about 30 minutes or until chicken is tender. Stir in olives, capers, oregano and parsley.

SERVES 4

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