I have thoroughly enjoyed my sunny time away in the Italian Lakes (Lake Garda is more than beautiful) but now back home and suffering the dismal weather of heavy rain and blustery winds.
This kind of weather calls for more warming food fare and this dish fits the bill perfectly. It is chicken (legs or thighs, whichever you prefer) cooked with raisins for a subtle sweetness.
I like to use dried fruit in casseroles and stews because they are ‘natural powerhouses’ of nutrients. These raisins will add fibre, iron, calcium and much needed antioxidants to your post-op diet. You also don’t need many since their flavour and the nutrients are condensed – just 25 g/1 oz of them also counts as one of your 5 a day.
I know some post-ops avoid dried fruits because of their concentrated sugar but the amount used here, that comes in a WLS PORTION, won’t usually cause problems.
This is a dish that can be cooked fully on the hob but can also be cooked in the oven if preferred. I like to serve non WLS eaters jacket baked potatoes or some creamy mash with the dish – I shall have as it is or with a spoonful of cauli and bean mash (see recipe here) or just white bean mash (see recipe here).
SUCCULENT CHICKEN AND RAISIN SUPPER
low-fat cooking spray or mist
4 skinless chicken legs or skinless chicken thighs
1 large red onion, sliced
200 ml/¾ cup dry white wine or chicken stock/bouillon (or unsweetened apple juice)
200 ml/scant 1 cup chicken stock/bouillon
100 g/2/3 cup raisins (I used South African)
1 tbsp chopped fresh parsley
2-3 sprigs fresh thyme
2-3 tsp chicken gravy granules
salt and freshly ground black pepper
6 tbsp thick Greek fat-free yogurt, natural Quark or double cream
25 g/¼ cup ground almonds
chopped fresh parsley and a few toasted almonds to garnish (optional)
- Generously spritz a large flameproof casserole with low-fat cooking spray or mist. Heat, add the chicken and cook for about 5 minutes, turning occasionally, until browned on all sides.
- Add the onion and cook for 2 minutes, then pour in the wine if used (or stock), stock (or extra stock), raisins, parsley and thyme sprigs. Cover and cook over a low heat for 1 hour 15 minutes. Alternatively, cook in a preheated moderate oven at 190 C/375 F/gas 5 for the same time.
- Just before serving, stir in the chicken gravy granules to thicken then season to taste (most granules have salt so season after adding the granules).
- Add the yogurt, Quark or cream (depending upon taste and tolerability) with the ground almonds. Reheat gently for a few minutes without allowing the mixture to boil or the sauce may separate.
- Serve garnished with chopped parsley and toasted almonds if liked.
WLS PORTION: ½
CALORIES PER PORTION (with chicken legs, stock and yogurt): 305
PROTEIN: 27.3 g
CARBOHYDRATE: 24.4 g
FAT: 11.1 g
Image courtesy of Raisins South Africa