Chicken and basil stew is a good option for post-operation repair, as it provides protein, energy and iron. The chicken thighs are a very good source of protein, phosphorus, niacin, zinc and selenium. The dish contains potatoes which are a good source of carbohydrate energy, along with crusty bread if taken with this stew. This stew does not compromise on flavour with chicken stock, white wine, basil and onions.
Ingredients: (Serves 4)
1 tbsp olive oil 8 chicken thighs
1 tbsp plain flour, seasoned
2 red peppers, diced
1 large white onion, diced
12 new potatoes, halved
150ml white wine
200ml chicken stock
20g pack basil, leaves only
crusty bread, to serve
Per portion 633Kcals (not including bread)
Instructions:
1. Heat the oil in a large, flameproof casserole dish.
2. Dust the chicken thighs with the seasoned flour and add to the dish.
3. Cook over a high heat, turning once, until golden all over.
4. Add the peppers and potatoes to the casserole dish and cook for 3 mins.
5. Pour in the white wine and chicken stock and season with salt and pepper.
6. Cover the dish and simmer for 20-25 mins or until the chicken is cooked through.
7. Stir in the basil and cook for another 5 mins.
8. Serve with some crusty bread, or alternatively the potatoes can be left out and baked in olive oil in the oven for 40 mins @ 170 degrees.
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