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June 13, 2012

Low-Fat Chicken And Vegetables

Do you find some days, you wake up and just know .. I'm not going to like today? No reason .. yet .. you just get that FEELING ..

Today was one of those. Yesterday a new cleaner started to work for us (the previous one lasted a little over two months, before I told her that I needed someone with a bit more initiative and that, really, after two months, when I ask her to do something - please note, ASK not tell, that she should do what has been asked of her).

I am a total control freak, very set in where and how I put my stuff. Also, if you're cleaning my house, that better be 100%. I, myself ... no good at cleaning, ironing etc, although I enjoy doing the laundry - washing, hanging and even folding. That's why we PAY someone to clean, and I do not like paying for a useless no-good cleaner ! 

Yes, I am very angry - the one who started yesterday, did not even know how to wash dishes, she lied about ironing, didn't do what was expected of her, and I laid down the do's and don'ts beforehand - TOTAL DISREGARD from her side! This morning took the cake - told (not asked .. I'm beyond that now) her to do something and she did her own thing. Well, by 10am I paid her in full for the two days and just sent her on her merry way.

There is so much unemployment in our country, you'd think people would take their jobs a little more serious, but no, everything is expected to fall in their laps. Not so with me, maybe before - NO MORE!

Anyhow, my whole sad story has absolutely nothing to do with the recipe, I just wanted to vent... sorry.  I'm looking up all recipes I used some time ago when I had to wanted to loose some weight. Cheri decided she wants to eat healthier as do my cousin, Erica, which I mentioned in my post on a recipe for Low-Fat Beef.

Without any further "that's life" stories, here is the recipe: (I used my pressure cooker to cook the chicken)

Low-Fat Chicken & Veggies

a recipe slightly adapted by me from this cookbook by Christelle Erasmus "Gesonde Gesinskos"

4 Large Chicken Fillets
2 Onions, chopped roughly
3 Carrots, peeled and cut into rings
Freshly ground Black Pepper to taste
500 ml Water
2 t  Seasoning (I used Aromat - use your favorite, if Aromat is unavailable)

250 g Mushrooms, sliced
1 Large Green Bell Pepper, chopped
20 ml Vegetable Oil (I used Sunflower Oil)
15 ml Flour
1/4 cup Cornflour
200 ml Fat-Free Milk
1 t Salt
50 ml Medium Sherry

1.) Place the Chicken, Onion, Carrot, Black Pepper, Water and Seasoning into a pressure cooker (you can use a normal pot a well - it might just take a bit longer). Cook on pressure for 15 - 20 minutes. Remove the cooked chicken and vegetables with a slotted spoon and keep aside. Retain 300ml of the liquid.
2.) Cut the Chicken into bite-size pieces.
3.) Heat the Vegetable oil in a large sauce pan and saute the Mushrooms and Green bell pepper until soft.
4.) Meanwhile mix the Flour, Cornflour and the Milk until smooth in a separate medium-sized bowl. Add the retained Chicken stock to the Milk mixture together with the Salt and Sherry. Add to the Mushroom mixture in the pan and let simmer over low heat until the sauce thickens. Stirring continuously (5 - 7 minutes)
5.) Add the Chicken and other vegetables to the saucepan, stir gently to mix it all up again - Simmer for a minute or two until the chicken is heated through.

Serve with Brown Basmati Rice.

Ciao for now,


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  1. I love any kind of chicken dish and this seems healthy also! I have enjoyed looking at some of your previous posts:)

  2. Lol You can vent anytime! This chicken and veggies looks amazing. Sounds so good:) Thank you for sharing at Freedom Fridays

  3. Vent away! I wish I had someone clean my house. I don't like to clean but I cannot stand a dirty house either. So, I clean. ~smile~ Love your recipe! I don't think there is one that I would not make. Thank you for sharing on Thursday's Treasures Week 38. <3 and hugs!

  4. No reason to be sorry. We all have days where we finally say enough! This recipe looks delicious! I love a good homemade soup. Thanks for sharing at Creative Thursday.

  5. Looks yummy despite being low fat. Thanks for linking this in to Food on Friday. Do stop by in a day or so to check out the collection of links!
    You have a nice weekend too.

  6. This sounds delicious Linda! I'll gladly take a healthy recipe!! Thanks so much for linking up this week at Mom's Test Meal Mondays!

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  8. Yum! Would love for you to share this at what i am eating


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