How wonderful does this sound when you're looking for healthy, low-fat (calories below), mega taste recipes at this time of year, or anytime? Poached chicken supreme with roast roots, clementine and cardamom - Arun Kapil brings it all together on the Today show and here's how.
Calories: approx. 285 per serving, calculated at 150 kCal for the vegetables and 135kCal per chicken breast
Ingredients:
Roots
- 2 carrots, peeled, sliced into long elegant wedges
- 2 parsnips, peeled, sliced into long elegant wedges
- 1 clementine, ripped into 4 or five pieces
- 1 medium sized beetroot, peeled, cut into 6 wedges
- 2 tsp grain mustard
- 2 tsp sunflower oil
Chicken
- 2 x chicken breast supremes, skin removed, bone in, approx. 160g each
- Bouillon ingredients: 2 star anise, 1 stick lemongrass, small piece ginger, small handful parsley, ½ lemon, 1 red chilli, 1 stick celery (combination optional)
Garnish
- 3 or 4 rubs of fresh horseradish root
- 2 green cardamom pods, seeds only, freshly ground (optional)
- Slug or two of fruity, best olive oil (optional)
- 1 red finger chilli, sliced thinly on the bias (optional)
Method:
- Turn your oven to 210˚C, gas mark 7.
- Pop all the ‘Roots’ ingredients into a roasting tray, give them all a good mix up, pop into the oven and roast for 25 to 35 minutes or until the vegetables have a little ‘give’ and are charred at the edges.
- Pour some cold water into a deep saucepan, enough to cover the chicken, add the bouillon ingredients, pop onto a high heat and bring to the boil.
- Add the two chicken supremes to the bouillon, turn down the heat, allow the water to come back to a gentle simmer and poach very gently for 15minutes or until they’re just cooked. Then drain, set aside and keep warm.
- Remove the roots from the oven, grate over a little horseradish and mix through.
- Spoon a generous amount of the colourful vegetables onto the middle of a plate, place a chicken supreme on top, drizzle a small splash of best olive oil, dust with a pinch of cardamom powder and serve immediately.
Tips:
- Keep the chicken breasts warm in the poaching liquor, whilst waiting for the vegetables to cook. Just transfer them to a bowl and pour the warm bouillon over them – this helps to keep the meat tender.
- One whole jalapeño has been shown to help burn 50 to 75kCal - pretty cool!
- Strain the poaching liquor into a bowl and use as a stock for a soup or sauce.
- If you have a meat thermometer, the chicken supreme is cooked when the core temp is at 71˚C.
- When feeling a little more indulgent, finish the chicken supremes in a hot fry pan with a little sunflower and small knob of butter to add a nutty brown colour to the meat.
