This is a healthier version of a family favourite. The chicken is cooked in natural seasonings to make its own ‘stock’ which gives the dish a delicious flavour – no need for unhealthy soup powders or ready-made sauces here!


Serving size
Serves 4 – 6
Ingredients
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
Method

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. Keep cooking liquid aside.
3. Heat oil in the same pot and fry onion, garlic, green and red peppers and mushrooms for a few minutes.
4. Stir in flour until absorbed. Gradually stir in cooking liquid (from chicken) and milk.
5. Simmer until the sauce thickens. Stir in shredded chicken, herbs, salt and season with lemon juice and pepper.
6. Serve with small portions of brown rice and veggies of your choice.

Tips

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.

This recipe is in Cooking from the heart 1. Download PDF recipe book here.

Ingredients

Serving size
 Serves 4 – 6
Ingredients
 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

Directions

Method
1

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. Keep cooking liquid aside.
3. Heat oil in the same pot and fry onion, garlic, green and red peppers and mushrooms for a few minutes.
4. Stir in flour until absorbed. Gradually stir in cooking liquid (from chicken) and milk.
5. Simmer until the sauce thickens. Stir in shredded chicken, herbs, salt and season with lemon juice and pepper.
6. Serve with small portions of brown rice and veggies of your choice.

Tips

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.

2

This recipe is in Cooking from the heart 1. Download PDF recipe book here.

Chicken à la king