Here's an easy and satisfying
chicken and mushrooms recipe, with fresh
asparagus tips, that's quick to prepare and full of Mediterranean
flavour.
You'll need four boned out chicken legs which you can have the butcher
do for you, or if you want to do it yourself, why not watch David's How
to bone out a chicken video and then come back here for the details.
This great recipe qualifies for
our healthy living seal of approval. Fresh chicken meat (use
organic if you can) vegetables and health giving Spices.
7ProPoints
Per Person
It's important to leave the skin on these chicken legs but don't worry
the style of cooking makes sure that almost all the fat is drained
away. Leaving you with a healthy and delicious Mediterranean Diet meal.
Low
fat and low carb.
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Ingredients
Four boned out, skin on chicken legs
Twelve large mushrooms
Twenty four fresh asparagus tips
Two large cloves of garlic - finely chopped
Two or three tablespoons of cognac to flambé
A large glass of medium sherry
Olive
oil to fry
Salt and freshly ground black pepper to taste
7ProPoints
Per Person
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OK - first fry the chicken legs, skin side
down, over medium heat, in a large non
stick fry pan with some
of the olive oil. Fry for fifteen to
twenty
minutes so that the skin gets crisp and well browned.
Then - turn the legs over and cook for a
further ten minutes.
Remove
the chicken from the pan
and keep warm
in the oven, at a medium heat - 160ºc/325ºf - warm enough to keep that
skin crispy.
Now - fry the mushrooms in the pan until well
browned - remove and drain off all fat. Keep warm.
Toss the asparagus tips in the pan until just
cooked - drain and keep warm.
Right - throw the garlic into the pan and cook
for two minutes.
Drain off most of the oil and fat and flambé
the pan with the cognac, stirring all the while.
Add the sherry and reduce until about halve of
the original volume.
Now you're ready to assemble - place the
chicken legs onto warm dinner plates - garnish with the mushrooms and
asparagus - spoon over the juices and enjoy.
This great recipe qualifies for
our healthy living seal of approval. Fresh chicken meat (use
organic if you can) vegetables and health giving Spices.
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