The most important aim of this recipe book is to help people to cook heart healthy meals using readily available and economical ingredients.

Chicken à la king

Recipe from Shireen Sallie

Serves 4 – 6


1,2 kg whole chicken, skin and all fat removed

1 cup (250 ml) water

1 bay leaf

1 tbsp (15 ml) sunflower oil

1 onion, chopped

2 cloves of garlic, finely chopped

1 each green and red pepper, seeds removed and sliced

250 g mushrooms, sliced (optional)

3 tbsp (45 ml) cake flour

½ cup (125 ml) low-fat or fat-free milk

1 tsp (5 ml) dried parsley

1 tsp (5 ml) dried thyme or 1 tbsp fresh thyme leaves

1 tsp (5 ml) salt

lemon juice and black pepper to taste


  1. Place chicken in a large pot with water and bay leaf. Bring to the boil and reduce the heat.
  2. Simmer with a lid for 1 hour. Spoon out chicken, remove bones and shred meat. Keep liquid aside.
  3. Heat oil in the same pot and fry onion, garlic, green and red peppers and mushrooms.
  4. Stir in flour until absorbed. Gradually stir in cooking liquid and milk.
  5. Simmer until the sauce thickens. Stir in chicken, herbs, salt and season with lemon juice and pepper.
  6. Serve with small portions of brown rice and veggies of your choice.


  1. If mushrooms are not available substitute with 1 cup of frozen peas, rinsed.
  2. Beef stroganoff: Replace cooked chicken with 500 g lean beef strips. Fry the meat first and then continue as from step 3. Prepare the sauce with 1½ cups of milk as you will not have any cooking liquid.
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