Sherry-braised chicken breast with horseradish crumbs
Spanish flavours give plain chicken breasts a bit of a boost - without hiking up the calories
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Low-fat
- Heat the oven to 200C/fan 180C/gas 6. Spread the breadcrumbs on a baking sheet. Add the horseradish to the crumbs along with 1 tsp olive oil and some salt and pepper. Mix well and toast for 8-10 minutes until golden.
- Dust the chicken in the seasoned flour. Heat 1 tsp olive oil and fry the chicken on both sides until golden. Remove and fry the onion and garlic until soft. Pour in the sherry and put the chicken back in. Let it cook for another 5-7 minutes, or until cooked through. Serve the chicken with the breadcrumbs sprinkled over and some broccoli.
Per serving
285 kcalories, protein 32.5g, carbohydrate 18g, fat 5.8 g, saturated fat 1.1g, fibre 1.5g, salt 0.41 g
Recipe from olive magazine, April 2010.
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http://www.bbcgoodfood.com/recipes/422630/
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Low-fat
Ingredients
- a large handful of chunky breadcrumbs
- 1 tbsp grated horseradish from a jar, drained
- olive oil
- 2 small chicken breasts
- 2 tsp plain flour , seasoned well
- 1 red onion , sliced
- 1 garlic clove , sliced
- 150ml sherry (oloroso is good)
- 100g broccoli , steamed, to serve
Per serving
285 kcalories, protein 32.5g, carbohydrate 18g, fat 5.8 g, saturated fat 1.1g, fibre 1.5g, salt 0.41 g
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21 July 2011
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