Dish bakes like this one are tasty, easy to make, and very healthy too. I’ve found this recipe at bbc good food. This is one of my favorite winter dinners. It tastes so good it’s easy to forget you are eating something that is gluten free and good for you. It makes four generous servings which makes it ideal when you are cooking for your friends or family. It’s also delicious cold or reheated for lunch the next day!
Ingredients – serves 4:
- 2 tablespoon extra-virgin olive oil
- 1 tablespoon rice flour or gluten-free flour – I use this one available at amazon.com.
- 10 ounces soya milk
- 4 chicken breast, skin removed
- 2 red onion, cut into wedges
- 12 ounces cherry tomato, halved
- 12 ounces asparagus spears, blanched
- 1 teaspoon caster sugar
- 1 tablespoon white wine vinegar
- ½ cup vegetable stock
- 3 tablespoons chopped tarragon
- 4 tablespoons gluten-free breadcrumbs – available form most good health stores
- 1 tablespoon grated cheese
Directions:
In a cold saucepan, mix half the oil and flour and then, using a whisk, add and blend in the soya milk. Turn on the heat and bring the pan slowly to the boil. Whisk constantly to avoid lumps, and simmer for one minute. Remove from the heat, cover with greaseproof paper to prevent a skin forming and then set aside to cool.
Heat your oven to 200C/fan 180C/gas 6. Heat remaining oil in a frying pan and add the chicken. Fry until brown – 2-3 minutes. The chicken won’t be cooked through – just browned and sealed. Put the chicken into an ovenproof dish.
Next, put the onions to the pan and fry for 2-3 minutes. Add them to the chicken and then top with the tomatoes and asparagus. Put to one side while you make your sauce.
Put the sugar and vinegar into the pan. Heat gently until the sugar is a caramel color. Next, add the stock and bring to the boil. Simmer for one minute. Whisk until blended, season, and then add the tarragon. Pour the mixture over the chicken and vegetables, sprinkle with the gluten-free breadcrumbs and cheese. Finally, bake for 20 minutes or until cooked all the way through.
More information about this recipe can be found from the original source here.
Nutrition information per serving:
- 320 calories
- Protein 40 grams
- Fat 10 grams
- Carbohydrates 18 grams
- Fiber 3 gram
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