This recipe is suitable for gastric bypass patients as it is packed with Vitamins A, C and B and minerals. Because the protein is lean and the dish is slow cooked it is easy to digest, making it a great meal for anyone. The meal itself is low in carbohydrates but if you are serving it to guests you can add a small baked potato or a portion of rice. Experiment with the flavours, adding chilli and basil or smoked paprika instead of sage, or carrots instead of squash.
Nutritional value per serving (1/4 yield):
Calories: 316 Carbohydrates: 35g
Fat: 7g Protein: 31g
1 tbsp Olive Oil
2-3 (1lb) chicken breasts, skin removed, cut into chunks
3 tbsp flour
1 onion, diced
5 cloves of garlic, finely chopped,
1 1/2 cups chicken broth
2 tbsp low salt tomato paste
2 cups canned chopped tomatoes
½ tsp dried sage
Salt and pepper to taste.
1/ Heat the oil in a large heavy pan or casserole. Add the diced onion and fry for a few minutes, until softened.
2/ Add the chicken and garlic to the pan, stirring until the chicken is lightly browned. Add the flour and stir it in to absorb the juices from the chicken.
3/ Stir in the squash, followed by the tinned tomatoes, broth, sage, tomato paste and a pinch of salt and pepper.
4/ Cover and simmer for 10 minutes. Taste and add more seasoning if needed.
5/ Continue to simmer for half an hour, stirring occasionally, until the squash is tender and thick chicken tender and moist.