WINTER FORET RECIPES

This month we are introducing some recipes, that are suitable for Diabetics, type I and II. This has been in the news recently but affects all people from all walks of life . hope you like them …..

CHICKEN WITH TARRAGON AND CREAM SAUCE

Calories 226
Carbohydrates 6g
(total carbs with 1/2 cup pasta 25g)
fat 11g
protein 25g
sodium 258g
total time 50 minutes
juice of 1 lemon
1/3 cup double cream
1/2 tsp salt
1 tsp plus 1 tbp butter divided
1 tsp plus 1/2 cup plain flour
3 large boneless chicken breasts, trimmed and skinned.
1/4 tsp ground white pepper
1 tsp oil
1 cup chicken broth plus more if needed
1/2 cup frozen peas
3 tbs fresh tarragon or dill plus sprigs for garnish

combine lemon juice and cream in small bowl season with 1/4 tsp salt. Mix 1 tsp flour and butter in another small bowl until paste forms.

Dry chicken thoroughly, season with remaining 1/4 tsp salt and white pepper, dredge with remaining 1/2 cup flour. Heat the remaining butter and oil in heat proof oven dish, add the chicken, cook turning once., cook for about 10 minutes until brown. Add broth reduce heat and cover.. Do not let the pan juices dry out, if necessary add more broth. Take out the chicken, add the remaining broth to the pan and bring to the boil, add the lemon cream, reduce heat and let simmer. Gradually whisk in the paste slowly until it coats the back of a wooden spoon. Stir in peas, reduce the heat and return the chicken to the pot, along with the tarragon. Slice the chicken and serve with sauces, and garnish with sprigs of tarragon if desired

BANANA BREAD

Calories 86
carbs 15.8g
fat 2.1g
protein 2.1g

1 cup wholewheat flour
1/2 cup plain flour
1 tsp bicarbonate of soda
1 tsp baking powder
pinch of salt
1/4 cup sugar substitute
2 tbs margarine
4 med ripe bananas mashed
1 large egg

Preheat oven to 350 degrees
Combine flour and, baking powder, bicarbonate and salt, next combine sugar sweetener, melted margarine and, mashed bananas and beaten egg, add to flour stir until all mixed thoroughly.

Pour mixture into greased loaf tin . Bake at 350 degrees for 50/55 minutes. Cool on wire rack when cold, slice and have with a lovely cup of tea
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