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A month of MEALS
SATURDAY CHICKEN STROGONOFF Serves 4 2 tbsp olive oil 4 chicken breasts, trimmed of any fat 1 onion, thinly sliced 1 garlic clove, crushed 200g mushrooms, sliced 2 tsp sweet paprika 2 tbsp Worcestershire sauce 200ml chicken stock 125g sour cream
– WEEK 2 –
occasionally, for five minutes or until the onion is softened. 3 Add the paprika and stir for one minute. 4 Add the Worcestershire sauce and simmer for two minutes until the liquid has reduced by half. 5 Pour in the stock and cook for three minutes. Remove from the heat and stir in the sour cream. Season lightly
with black pepper. 6 Pour the sauce on top of the chicken in the baking dish and transfer to the oven. Bake for 20-25 minutes, turning occasionally. Serve with boiled or steamed rice. Per Serving 403kcals, 26g fat (7.8g saturated), 3.3g carbs, 5g sugars, 32.4g protein, 1.9g fibre, 0.43g sodium
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Black pepper To serve: Rice 1 Preheat the oven to 180°C/160˚C fan/gas mark 4. Heat half of the oil in a large frying pan over a mediumhigh heat. Add the chicken breasts and cook for two minutes per side. Transfer to a baking dish. 2 Reduce the heat to medium and add the remaining oil. Add the onion, garlic and mushrooms. Cook, stirring
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31/05/2013 14:45
