Читать книгу Fitness Food Cookbook - Luke Eisenberg - Страница 19

Low fat, high protein - the "Coq au vin" saturates without straining. A high content of niacin and vitamin B6 does the nervous system well, "clean" the phenols in red wine the veins and get the heart.

Serves 4 meals

1 bunch of soup vegetables

12 small shallots

5 garlic cloves

4 sprigs of thyme

Salt and freshly ground pepper

3 bay leaves

300 grams small mushrooms

1400 grams of chicken breast on the bone

4 tablespoons flour

2 tablespoons olive oil

2 tablespoons tomato paste

500 milliliters of red wine (burgundy)

350 milliliters chicken stock

as desired: 3 stalks parsley

The preparation sequence

Clean greens, clean water and chop into pieces. Shallots and garlic peel. clean thyme in water and shake dry. Place in a bowl and season with salt and pepper, mix well with bay leaves. Clean mushrooms, possibly briefly rinse and pat dry.

Chicken breasts cold rinse and pat dry. With a large knife to the sternum along the fillets from the bone crushing, divide each breast half into 3 pieces.

Chicken pieces sprinkle with a little flour. Olive oil in a ovenproof skillet or a roasting pan to warm. Chicken pieces sauté around vigorously, remove.

The vegetables and mushrooms in the skillet or roasting pan give, also sear. Tomato paste and stir fry briefly. Chicken pieces to show.

pour red wine and broth and bring to a boil. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection: 180 ° C; in gas: regulator to position 3) simmer for 35-40 minutes.

Clean, chop If desired parsley in water and pour over the finished chicken.

A bit of advice

Take a good red wine and chicken breast Biohändler, then irresistible taste and seductive scent are guaranteed. These crispy baguette - voilà, there goes your feast!

Per serving: 427 kcal