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An upmarket, quicker version of the ultra-thrifty chicken wing slow-cooker stew |
This is the perfect meal to come home to after a hard day's work. With a few tweaks, it is also an excellent meal for the elderly or toddlers.
The main flavouring ingredients - peppers, oranges and sherry - bring a hint of Spanish summer to cold evenings. It's a heady combination of wonderfully flavoured meat in a thick unctuous sauce, teeming with fibre and vitamin-rich vegetables.
There is a little chopping but the dish can be done in two stages; prepared the night or several hours before needed.
Cost: min £3.50'ish
Serves: 2-3, with sides
Ingred:
olive oil
Serves: 2-3, with sides
Ingred:
olive oil
half a chicken or 2 good-sized chicken breasts or 450 gm thighs
1/3 cup seasoned flour
1/4 tsp salt
pinch pepper
1/2 med onion, diced
1 large clove garlic, grated
1/2 red pepper, top & tailed & deseeded, in 1/2 inch/1cm slices
1 tbsp tomato puree
1 stalk peeled & cleaned celery in large dice
1 large carrot, washed and sliced
100 gm/3.5 oz butternut squash (from packet below), sweet potato and/or swede in large bite-sized pieces
1 med potato, in large dice
zest and juice of 1 oranges + 40 ml dry sherry/white wine/grape juice + stock or water to make up at least 250 ml of liquid
3/4 tsp 5-spice powder
1 stalk mint, with leaves
zest and juice of 1 oranges + 40 ml dry sherry/white wine/grape juice + stock or water to make up at least 250 ml of liquid
3/4 tsp 5-spice powder
1 stalk mint, with leaves
generous handful of sprouts, trimmed and halved (opt)
1/2 pkt mixed butternut squash (see above), tenderstem broccoli & mange tout
Garnish:
orange slices
sesame seeds
Method:
Comments:
"I made this for an elderly friend and he was delighted. Orange and sherry are a lovely combination and the mix of root and green veg added gorgeous pops of colour and textures." Retired writer
Tips:
Garnish:
orange slices
sesame seeds
Method:
- (The night or day before) Heat a large heavy bottomed lidded pan over high heat; add a couple of tablespoons oil
- Toss chicken in flour to coat; add to pan, turn heat down to med high; cook both sides till golden brown (this step is optional but gives better overall flavour); remove, set aside
- Add a bit more oil to pan; add onions, cook 1 min, then peppers & celery; cook 1 min, stirring; then the rest of the root veg
- In a measuring jug, add grated garlic, orange zest and 5-spice powder then orange juice, sherry/white wine/grape juice and enough stock or water to make up 500 ml of liquid; pour into pan
- Return chicken to pot bottom side down - it doesn't matter if it sits proud -add mint
- Cover partially with lid; bring to a boil; let it bubble 5 mins; turn chicken over - breast will be immersed in veg and sauce. If doing this in stages, cool & refrigerate
- When ready to serve, heat covered over med-high 30 mins; add a slurry of 2 tsp cornflour mixed with 2 tsp cold water; stir; in a few minutes, the sauce will thicken
- Add sprouts; cook 5 mins; add tenderstem, cook 5 mins; add mange tout; cook 5 mins or until veg are done to your liking
- Serve garnished with orange slices and/or sesame seeds alongside cooked rice, pasta or good wholemeal bread
Comments:
"I made this for an elderly friend and he was delighted. Orange and sherry are a lovely combination and the mix of root and green veg added gorgeous pops of colour and textures." Retired writer
Tips:
- Make this go further by adding a tin of rinsed drained butter beans or cannelloni beans
- If the stew is being served to kids, the sherry won't be a problem; the alcohol cooks off, leaving only delicate flavour. Tee-totallers can replace sherry with white grape juice.
- For toddlers and the elderly, extend cooking time by at least 15 mins or until meat is nearly falling apart
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This recipe has been developed by B M Lee/ Bright Sun Enterprises. It may not be reproduced without the author's written permission
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