The low fat version of creamy basil chicken: no cream – but still creamy. And with those fabulous tomatoes
One of the great bonuses of food combining is you never need to count calories or ration portions.
The idea is simple: if you eat essentially natural food in the right combinations, your digestion works efficiently so your body tells you how much to eat, and your weight naturally balances. I have found this works for me.
However, I appreciate that people might be sceptical about this, so here is a two-for-one recipe: a delicious Italian creamy basil chicken and roasted tomato dish that is good for food combiners – plus a low-fat version that is good for calorie counters. Enjoy!
Preparation time: 10 minutes
Cooking time: 25 minutes
Serves: 2
Ingredients:
About 20 cherry tomatoes, still attached to the vine
Olive oil
Ground black pepper
2 skinless chicken breasts
175ml double or regular cream (or 200ml crème fraiche)
150g butter (or 100g olive oil based spread) cut into cubes
Lemon juice
2 tablespoons of finely sliced basil (2-3 for the low-fat version)
100g green beans
100g mange tout
Method:
1. Pre-heat the oven to 200C/400F/Gas Mark 6
2. Wash and pat dry the green beans, mange tout and tomatoes. Finely slice the basil
3. Place the tomatoes on a baking tray, drizzle with olive oil and season with pepper. Roast for no longer than 10 minutes. The skin should be slightly blistered and the flesh soft inside. Remove from the oven, turn off the heat and return to the cooling oven after a few minutes to keep warm until serving
4. Place a frying pan on a high heat until it is smoking hot. Meanwhile, coat the chicken breasts with a tablespoon of olive oil and season with pepper. Place the chicken in the pan and cook for 3-4 minutes or until the underside is deep golden colour
5. Turn the chicken over and reduce the heat. Continue cooking for 5-10 minutes or until it is cooked through
6. Meanwhile, boil the green beans on a medium heat for 5-10 minutes. Ensure they retain a bite and are not too soft. When they are almost cooked, add the mange tout to the pan and flash boil for a couple of minutes
7. While the chicken and beans are cooking, warm two plates in the cooling oven and make the sauce. Pour the cream/crème fraiche into a small saucepan on a medium heat and bring just to the boil. Lower the heat and simmer until it has reduced to around four tablespoons and is very thick. Crème fraiche will remain thinner in consistency. Remove from the heat and allow to cool for a minute
8. Using a whisk or hand blender, gradually add in the butter/spread. Season with pepper and a little lemon juice. Stir in the basil, adding slightly more for crème fraiche as it tends to maintain its own taste
9. Place the chicken breasts on the warmed plates. Spoon the sauce over the top, and add a portion of tomatoes, green beans and mange tout
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