CFTH

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

Lemon chicken

Recipe from Frank Swanepoel

Serves 4

Ingredients

8 chicken drumsticks or 4 chicken breasts on the bone, halved

2 large sweet potatoes with the skin, cubed

1 clove of garlic, finely chopped

juice and grated rind of 1 lemon

½ cup (125 ml) water or dry white wine

2 tsp (10 ml) sunflower oil

1 tsp (5 ml) sugar

1 tsp (5 ml) salt

5 sprigs thyme or 2 tsp dried thyme

black pepper to taste

Method

  1. Preheat the oven to 180 °C. Remove skin and all fat from chicken.
  2. Place chicken and sweet potatoes in an oven dish.
  3. Mix the rest of the ingredients and pour over the chicken and sweet potatoes.
  4. Cover with foil and bake for 20 minutes. Remove foil and bake for another 20 minutes or until the chicken and sweet potatoes are cooked.
  5. Serve with a salad.

Tips

  1. Make this dish on the stove. Fry chicken in the sunflower oil in a large pot. Add the rest of the ingredients. Simmer with a lid over a low heat for 40 minutes or until the chicken is cooked.
  2. Origanum, rosemary or cumin is also delicious in this dish.
  3. Lemon and herb chicken: Prepare and roast a whole chicken as for Whole roasted peri-peri chicken and use the seasonings in this recipe.
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