WHB #118: Mustard chicken with celeriac & carrot mash
The 118th edition of Weekend Herb Blogging is hosted by Claudia from Fool for Food. This week I write about the healty benefits of mashed root vegetables. They make a great alternative to potato mash. Celeriac is rich in vitamin C and folate, which is good for the heart. Carrots are a super source of beta carotene, which the body converts to vitamin A. They're also high in phosphorus and silicon, which are important bone building nutrients. The mashed celeriac and carrots are accompanied with beans and mustard chicken.
A great combination of flavours for our palate.
| -========= | REZKONV-Recipe - RezkonvSuite v1.4 |
| Title: | Mustard chicken with celeriac & carrot mash |
| Categories: | Low fat |
| Yield: | 4 Servings |
Ingredients
| 1 | large | Celeriac, about 1 kg; 2 lb 4oz, peeled | |
| 500 | grams | Carrots, peeled; 1 lb 2oz | |
| 500 | grams | Skinless chicken breasts; 1 lb 2oz | |
| 1 | tablesp. | Plain flour | |
| 1 | tablesp. | Sunflower oil | |
| 2 | tablesp. | Wholegrain mustard | |
| 300 | ml | Vegetable or chicken stock; 1/2 pt |
Source
| Good Food Magazine, February 2008 |
| Edited *RK* 01/20/2008 by | |
| Ulrike Westphal |
Directions
1. Slice the celeriac and carrots in a food processor, then put in a pan and pour over boiling water to cover. Add a little salt, then cover and boil for 10-12 mins until tender.
2. Meanwhile, cut the chicken into strips and toss in the flour, salt and pepper. Heat the oil in a large frying pan, add the chicken and fry quickly on all sides until lightly browned. Stir in the mustard and stock, then bring to the boil. Simmer uncovered, stirring occasionally, for 5-6 mins until the chicken is cooked and the sauce thickened.
3. Drain the veg and whizz to a rough mash. Divide between four plates and spoon over the chicken and sauce. Serve with green beans.
:PER SERVING 248 kcalories, protein 34g, carbohydrate 16g, fat 6g saturated fat 1 g, fibre 9g, sugar 12g, salt 1.01 g
:PREP 5 mins
:COOK 15 mins
:Counts as 2 of 5-a-day
:low fat
=====
Technorati Tags: whb, weekend herb blogging at Fool for Food,
food, Rezept, recipe, root vegetables, Wurzelgemüse, Sellerie, celeriac, carrots, Karotten
