Rosemary Chicken, Tomato Sauce & Asparagus

17 25 488
Ingredients Minutes Calories
Prep Cook Servings
5 min 20 min 4
Rosemary Chicken, Tomato Sauce & Asparagus
Health Highlights

Ingredients


2 tbsp Ghee (or other animal fat, coconut oil)
567 gm Chicken thighs, boneless, skinless
1 tsp Rosemary, fresh (stalk removed)
2 tsp Fennel seed
22 gm Parmesan cheese, shredded (shredded)
142 gm Oyster mushroom (halved)
57 gm Sausage, chorizo, pork and beef (or pancetta, chopped)
5 gm Porcini mushroom, dried ((2 tsp))
312 gm Tomato
1 tbsp Tomato puree, canned
3 tsp, minced Red chili pepper (also chile or chilli) (stalk chopped off)
22 gm Basil, fresh
2 clove(s) Garlic (peeled and halved)
1 tbsp Apple cider vinegar
199 gm Asparagus (trimmed)
1 tbsp Butter, grass-fed, salted
4 tbsp Extra virgin olive oil

Instructions


Ingredients out. Prepare and chop ingredients before starting. Kettle boiled. Liquidizer. Large skillet, medium heat. Medium lidded pan, medium heat. Small lidded pan, medium heat.


For The Chicken: On a large sheet greaseproof paper, toss the chicken with salt, pepper, the rosemary leaves, fennel seeds and shredded parmesan. Fold the paper over, then bash and flatten the chicken to 1cm thick using a wooden rolling pin

In a large skillet, heat the ghee, add in the chicken pieces and fry for 15 minutes, turning every few minutes, until golden and cooked through. Toss the oyster mushrooms and chorizo into the skillet to fry when you turn the chicken


For The Tomato Sauce: using a liquidiser add in the dried porcini mushrooms with 100ml of boiling water, along with the tomatoes, tomato paste, fresh chilli, basil leaves, apple cider vinegar and garlic. Blitz until smooth

Pour the tomato sauce into a medium sized pan, over a medium heat and boil for 5 minutes with the lid on (as it can spit) and stir occasionally


For The Asparagus: add boiled water to a small pan and bring to boil, add in a good amount of salt to the water, then add in the trimmed asparagus to boil for just 3-4 minutes. Once cooked, drain the water and add in the butter, allow to melt with the lid on


To Serve: portion out the tomato sauce covering the base of each dish, portion out the asparagus to each dish and then top with chicken, chorizo and mushroom. Serve with 1 tbsp of olive oil drizzled over per dish.


Nutrition Facts

Per Portion

Calories 488
Calories from fat 310
Calories from saturated fat 103
Total Fat 34 g
Saturated Fat 11.4 g
Trans Fat 0.1 g
Polyunsaturated Fat 3.8 g
Monounsaturated Fat 15.9 g
Cholesterol 173 mg
Sodium 396 mg
Potassium 826 mg
Total Carbohydrate 10.5 g
Dietary Fiber 3.8 g
Sugars 3.8 g
Protein 36 g

Dietary servings

Per Portion


Meat 1.8
Milk Alternative 0.1
Vegetables 2.8

Energy sources


Pygal7%399.2512988112426109.3877929610487664%436.72234093252683261.952509580554129%309.97096793450373142.122810513703577%64%29%CarbohydratesFatProtein

Meal Type(s)





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