๐๐ป๐ด๐ฟ๐ฒ๐ฑ๐ถ๐ฒ๐ป๐๐:โฃ
- 1KG of chicken tenderloins โฃ
- 1 brown onion, diced โฃ
- 6 cloves of garlic, crushed โฃ
- 15 black olives, pitted & halvedโฃ
- 400g of button mushrooms, sliced โฃ
- 1 red bell capsicum, sliced โฃ
- 2 Tbsp of olive oil โฃ
- 800g canned roma tomatoesโฃ
- 1 Tbsp of tomato paste โฃ
- 1 Tbsp chilli capsicum pasteโฃ
- 200ml chicken stock โฃ
- Salt & pepper, as you desire โฃ
- 1 Tsp dried oreganoโฃ
- 1 Tsp thyme โฃ
- 1/4 cup parsley, chopped โฃ
โฃ==============
๐๐ป๐๐๐ฟ๐๐ฐ๐๐ถ๐ผ๐ป๐: โฃ
1. Pre heat a deep pan on medium heat. โฃ
โฃ
2. Add 1 Tbsp of oil to the pan, allow the oil to heat up for 30 seconds. Add the tenderloins, salt & pepper. Cook until golden. ๐๐ข๐ฌ๐ฆ๐ด๐ถ๐ณ๐ฆ๐ฏ๐ฐ๐ต๐ต๐ฐ๐ฐ๐ท๐ฆ๐ณ๐ค๐ณ๐ฐ๐ธ๐ฅ๐ต๐ฉ๐ฆ๐ฑ๐ข๐ฏ, ๐บ๐ฐ๐ถ๐ฅ๐ฐ๐ฏโ๐ต๐ธ๐ข๐ฏ๐ตto ๐ฃ๐ฐ๐ช๐ญ๐ต๐ฉ๐ฆ๐ค๐ฉ๐ช๐ค๐ฌ๐ฆ๐ฏ. โฃ
โฃ
3. Remove the chicken from the pan & place aside. โฃ
โฃ
4. Add 1 Tbsp of oil to the pan, add the onions and fry until golden. Add the garlic, red bell capsicum, mushrooms, thyme & oregano and stir well for 2 minutes on a low to medium heat. โฃ
โฃ
5. Add the tomato & capsicum paste and mix well. Add the olives. Fry off the paste for a minute or so. โฃ
โฃ
6. Add the roma tomatoes and chicken stock. Add the cooked chicken. Bring to boil and then simmer on a low to medium heat for 20minutes. โฃ
โฃ
7. Garnish with fresh parsley. โฃ
๐๐ป๐ด๐ฟ๐ฒ๐ฑ๐ถ๐ฒ๐ป๐๐: โฃ๐ฆ๐ฝ๐ถ๐ฐ๐ ๐ฅ๐ถ๐ฐ๐ฒโฃ
- 1 cup basmati rice, washed โฃ
- 1 Tbsp chilli capsicum pasteโฃ
- 1 Tsp salt โฃ
- 1.5l chicken stock โฃ
โฃ==============
๐๐ป๐๐๐ฟ๐๐ฐ๐๐ถ๐ผ๐ป๐: โฃ
- โฃ1. In a medium pot add the oil & capsicum paste fry off the paste for 1 minute on a medium heat.โฃ
- 2. Add the rice, stock & salt. Bring to the boil. Cover the pot, then turn the heat down to a simmer. Cook for 15 minutes, turn the heat off and allow to sit for 5 minutes. โฃ
โฃ==============
๐๐๐๐๐ฅ๐ ๐จ๐๐ง๐ซ๐๐จ ๐ฒ ๐ฅ๐๐ค๐ฅ๐ก๐โฃโฃ
๐๐๐๐ฆ:274โฃ
๐ฃ๐ฅ๐ข: 41โฃg
๐๐๐ฅ๐๐ฆ: 9gโฃ
๐๐๐ง๐ฆ: 6g โฃ
โฃ==============
๐๐๐๐ง๐ค๐จ ๐ฌ๐๐ฉ๐ ๐ญ๐๐ช๐ฅ ๐ค๐ ๐๐ค๐ค๐ ๐๐ ๐จ๐ฅ๐๐๐ฎ ๐ง๐๐๐โฃ
๐๐๐๐ฆ: 486โฃ
๐ฃ๐ฅ๐ข: 47g โฃ
๐๐๐ฅ๐๐ฆ: 49g โฃFATS: 7g.