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Chicken with Creamy Sauce

Delicious and quick chicken dinner with pureed beans and green vegetables.
Course Main Course
Cuisine The Plate Model, Wholefoods
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4 people
Calories 489kcal
Author Laura Hartsuiker

Ingredients

  • 600 g chicken, breast 3 x large chicken breasts
  • ½ tbsp oil, olive
  • 2 bunch asparagus, fresh
  • 360 g beans, green ends removed
  • 1 bunch broccolini
  • salt and pepper to taste
  • ½ cup water
  • ¼ cup marsala fortified wine
  • 1 ½ tsp dijon mustard
  • ¼ cup cream, lite
  • 1 tbsp juice, lemon

White Bean Puree

  • 2 can beans, cannellini, canned (2x 400g tins)
  • cup stock, chicken
  • ½ tsp garlic minced

Optional:

  • 1 lemon cut into wedges
  • ¼ bunch parsley, flat leaf, fresh finely chopped

    Instructions

    • Cut the chicken breasts in halves lengthways through the breast to create thin breast fillets and season with salt and pepper.
    • Place white bean puree ingredients in a saucepan over medium heat and simmer for 2 minutes. Then puree with a stick/hand blender or fork.
    • Heat olive oil in saucepan over medium/high heat and cook chicken on each side until golden.
    • Remove chicken and set aside to rest.
    • Return the pan used to cook the chicken to the stove, add water, marsala and mustard and simmer for 1-2 minutes over low heat until it reduces - stir constantly.
    • Add cream and simmer for 30 seconds, then add lemon juice and simmer until thickened (about 1 minute). Season to taste.
    • Rinse asparagus , green beans and broccolini in water, shake off excess water and microwave in microwave proof bowl for 2-3 minutes or until cooked to your liking.
    • Plate up chicken, bean puree, and green vegetables with the sauce.
    • Enjoy with lemon wedges and parsley sprinkled on top.

    Notes

    Whole foods: 70%
    1 serve of this recipe provides:
    • 1 serve carbohydrate
    • 1 serve protein
    • 1 serve fat
    • 3 serve vegetables

    Nutrition

    Calories: 489kcal | Carbohydrates: 32g | Protein: 54g | Fat: 10g | Saturated Fat: 4g | Sodium: 891mg | Fiber: 22g | Sugar: 10g | Calcium: 214mg