Chicken Gravy and Accompaniments

Name: How to cook Chicken Gravy and Accompaniments - cookcic.com
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4-serving
Cuisine: Us

Introduce

Chef :

Anny Plummer

Chicken Gravy and Accompaniments

On your DIET you often have to be frugal with calorie packed gravies. This gravy is especially for DIETers who just love rich thick gravy that is full of flavor. With the accompaniments this gravy is transformed into a meal that delivers 4 whole servings of over5aday at a cost of only 375 calories. Your full tummy just will not believe you just eat diet food! Counts as an Over5days meal on the Pro52diet.

Ingredient

Food ration :

4-serving

Cooking time :

60 mins

75 g

carrot (chopped into small cubes) / 2½ oz .

150 g

onion (chopped into small cubes) / 5 oz .

75 g

celery chopped (chopped into small cubes) / 2½ oz .

chicken stock cube

1 teaspoon

mixed herbs

500 g

chicken breasts (4 No.) / 17½ oz .

225 g

carrots (batons) / 8 oz .

225 g

peas snow / mange tout / 8 oz .

750 g

sweet potatoes (25 mm / 1 inch cubes) / 26½ oz .

500 ml

chicken stock / 17 fl . oz .

beef stock cube

vegetable stock cube

Cooking instructions

* Step 1

Pre-heat an oven to 180oC / 350oF / Gas Mark 4.

* Step 2

Microwave the sweet potato for 8 minutes. Whilst still in the microwavable container spray the sweet potato with Spray2Cook and season well with the salt and pepper. Place the sweet potato on a wire grid on a baking tray and put in the oven to cook for 45 minutes. Spray the sweet potato with more Spray2Cook every 15 minutes or so.

* Step 3

Put the vegetable for the mirepoix in a lidded microwavable container and sprinkle over the crumbed ¼ stock cube and herbs and then damp down with 4 tablespoons of boiling water. Microwave for 4 minutes, stir, and then microwave for another 4 minutes. Transfer the mirepoix vegetable and the remaining cooking liquid to a pan. Add some chicken stock to just immerse the vegetables, bring to the boil then turn to a gentle simmer. The mirepoix needs to simmer for at least 30 minutes. Do not l...

* Step 4

Put the chicken in a lidded ovenproof dish and pour over the (hot) stock. Put the chicken in the oven for 30 minutes. Put the carrots in a pan on high heat and pour over boiling water to cover by 25mm / 1 inch. Sprinkle in the vegetable stock cube and stir. When back to the boil turn down to simmer at the boil for 15 minutes. Put the mange tout in a pan on high heat and pour over boiling water to cover by 25mm / 1 inch. When back to the boil turn down to simmer at the boil for 5 minutes.

* Step 5

Put the mirepoix vegetables and cooking fluid into a hand blender beaker and add a little more of the stock from the carrots if needed. Blend thoroughly. Remove the chicken from the oven and pour most (leaving a little) of the cooking stock into the pan used to cook the mirepoix, and then return the moist chicken to the oven in the lidded container. Sprinkle the ½ beef stock cube into the chicken stock and then stir the blended mirepoix into the contents of the pan and mix well.

* Step 6

Remove the chicken and carve into slices. Serve the accompaniments on warmed plates and the gravy in a warmed gravy boat for sharing. Take the first share.

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