A REALLY EASY TO COOK MEAL FOR TWO THAT’S HIGH IN PROTEIN-LOW IN FAT,SALT AND NO SYNTHETIC ADDITIVES OR REFINED SUGAR WITH A TOTAL COST OF AROUND 3.50 EURO PER SERVING.
A CHEAP TASTY EASY TO COOK CHICKEN MEAL ITALIAN STYLE.
Ingredients—
Two chicken legs with all skin and visible fat removed (you could ask your butcher to do this.)
Rapeseed oil.
Brown rice pasta.
Cherry tomatoes.
One onion.
Half a chicken stock cube (I use these organic low salt cubes made by Kallo)
Passata ( be careful when you buy passata some have added
refined sugar and salt.) The one I like
is made by Biona its just pure organic sieved tomatoes, price is 1.95 Euro for
680g from my local health food store-bargain!
Mixed frozen vegetables of your choice.
Dried Italian herbs- basil, oregano and tarragon (from lidl.)
Splash of red wine.
Splash of soya sauce.
Start by browning the chicken legs in the pan with the rapeseed oil.
In a casserole pot add about 100ml of nearly boiling
filtered water and mix in half a chicken stock cube.
Then add about 100ml of passata a splash of red wine and a splash of soya sauce.
Add the browned chicken legs to the pot.
In the pan lightly fry the chopped onions and add to the pot.
Next add the chopped cherry tomatoes and cast in the Italian herbs.
Put the lid on the casserole pot and Cook in the oven on a low heat (125degrees) for a couple of hours.
Serve with a portion of mixed vegetables and brown rice pasta in quantities dependent on your carbohydrate requirements for that day.
Had a few green olives leftover from the weekend and threw them on top.
Basic simple tasty cooking light on the pocket and doesn’t create much washing up!