Family Life: Small portions.
THIS is a great winter warmer, full of flavour and easy to prepare.
CHICKEN AND TARRAGON FRICASSEE
Serves 4 Ingredients:
Fry Light 800g/1lb 12oz chicken breast, skinned and cut into bite-sized chunks 2 onions, peeled and roughly chopped 2 large carrots, peeled and cut into thick batons 1 head of garlic, separated but not peeled 400ml/14fl oz chicken stock made with Bovril 4-5 sprigs of tarragon salt and freshly ground black pepper 200g/7oz green beans, halved To serve: 200g/7oz very low fat natural fromage frais 1. Spray a large, non-stick casserole dish with Fry Light.
Place over a high heat, add the chicken pieces and cook until lightly browned on all sides.
2. Add the onion, carrots, garlic, stock and tarragon, season well and bring to the boil. Reduce the heat to medium low, cover tightly with the lid of the casserole dish and allow to cook gently for 15 minutes. Add the green beans to the stew and cook for a further 5 minutes.
3. To serve, remove the stew from the heat, stir in the fromage frais and check the seasoning. Serve immediately in warmed shallow bowls.
Recipe from Slimming World's 30-minute Meals. If you are following the Slimming World plan, the Syns per serving are: Free on Original and 10 1/2 on Green.