Lemon chicken with wild rice and broad beans

Lemon chicken with wild rice and broad beans
 
alt

This recipe was uploaded
by heatheratsussex

 
To rate this recipe, please sign in.

Ingredients

Ingredients
Method
 
  • Serves 2
  • 2 free range skinless chicken breasts
  • 1 tblspoon wholemeal flour
  • 1 tblspoon olive oil
  • Large unwaxed lemon
  • 500 gms broad beans (be patient and spend time shelling them)
  • 100 gms uncooked wild rice/basmati rice mix
  • 1 large shallot chopped finely
  • half glass of white wine
  • chopped parsley (about a tblspoon)
  • Salt & Pepper
Prepare the broad beans and wild rice first - see below. Once cooked, the rice can stand for as long as you need.

Make sure the chicken doesn't have any tough bits or that nerve that runs down the fillet at the back. If this means that you have to cut the chicken into various small pieces it doesn't matter. Place the chicken pieces between two sheets of clingfilm and bash flat with a rolling pin.
Put the flour on a plate and coat the chicken pieces in the flour.
Heat half the olive oil in a heavy pan and place a layer of chicken in. Once browned turn over. Remove with a slotted spoon, place on a plate with kitchen roll and keep warm in a very low oven. Cook the remaining chicken using the other half of the olive oil. Keep the chicken warm once browned.

Scrape the last of the flour off the plate into the pan with the remains of the oil and burnt bits, add the chopped shallot, the wine and the zest and juice of the lemon. Bring back to the boil, taste the sauce, season as required, stirring all the time, simmer for a minute and return the chicken to the pan. Simmer to reheat only.

Meanwhile (having prepared the broad beans) cook the wild rice - I prefer the absorption method - cover the rice by about an inch of water - bring to the boil for 8 minutes, turn off and leave for 20 minutes. Bring the broad beans to the boil in water just enough to cover. Boil for 5 minutes and then drain - add to the rice - stir, taste and season.

To serve: Warm plates, divide the rice and beans between two plates, then share the chicken out, pour over the hot juices from the pan.

This is a low fat recipe which I cook regularly. I am with Weight Watchers and I have lost 21lb so far. However, I would add cold butter to the sauce to enrich it if I wasn't dieting.

I don't have a photo ready but I can upload one soon. Is it possible to add the photo to the entry? Contact me at heatheralisonburton@gmail.com - thanks

Lemon chicken with wild rice and broad beans

Are you sure you want to delete this recipe?

 

 
alt

This recipe was uploaded by heatheratsussex

 
 
Pan fried chicken escalopes in a lemony sauce, served with wild rice and broad beans.

Method


Prepare the broad beans and wild rice first - see below. Once cooked, the rice can stand for as long as you need.

Make sure the chicken doesn't have any tough bits or that nerve that runs down the fillet at the back. If this means that you have to cut the chicken into various small pieces it doesn't matter. Place the chicken pieces between two sheets of clingfilm and bash flat with a rolling pin.
Put the flour on a plate and coat the chicken pieces in the flour.
Heat half the olive oil in a heavy pan and place a layer of chicken in. Once browned turn over. Remove with a slotted spoon, place on a plate with kitchen roll and keep warm in a very low oven. Cook the remaining chicken using the other half of the olive oil. Keep the chicken warm once browned.

Scrape the last of the flour off the plate into the pan with the remains of the oil and burnt bits, add the chopped shallot, the wine and the zest and juice of the lemon. Bring back to the boil, taste the sauce, season as required, stirring all the time, simmer for a minute and return the chicken to the pan. Simmer to reheat only.

Meanwhile (having prepared the broad beans) cook the wild rice - I prefer the absorption method - cover the rice by about an inch of water - bring to the boil for 8 minutes, turn off and leave for 20 minutes. Bring the broad beans to the boil in water just enough to cover. Boil for 5 minutes and then drain - add to the rice - stir, taste and season.

To serve: Warm plates, divide the rice and beans between two plates, then share the chicken out, pour over the hot juices from the pan.

This is a low fat recipe which I cook regularly. I am with Weight Watchers and I have lost 21lb so far. However, I would add cold butter to the sauce to enrich it if I wasn't dieting.

I don't have a photo ready but I can upload one soon. Is it possible to add the photo to the entry? Contact me at heatheralisonburton@gmail.com - thanks
Show/hide comments

comments powered by Disqus