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30Oct

This is my homemade chicken in peanut butter sauce recipe. This easy, cheap (less than £1 per serving) and delicious meal only takes 20 minutes to make. As usual with my blog recipes, I’ve analysed the recipe – see the nutritional information below. A great way of including peanuts in your child’s diet without the worry of choking. This recipe serves 3 adults.

Ingredients

  • 225g (dry) basmati rice
  • 1 teaspoon olive oil
  • 1 small onion, chopped
  • 1 pepper (any colour – I used green pepper)
  • 2 large mushrooms, chopped (I used closed-cup variety)
  • 250g chicken breast, cut into small pieces
  • 2 medium carrots, cut into thin batons
  • 1/2 a chicken stock cube
  • 1 level tablespoon cornflour
  • 250ml semi-skimmed milk
  • 2 dessertspoons of smooth peanut butter

Method

  • In the first saucepan, cook the rice in boiling water for 15 minutes, or until tender. Drain
  • Meanwhile, in a second saucepan, add the olive oil, chopped onions, chopped pepper, mushrooms and diced chicken breast, and cook gently until chicken is cooked
  • In a mug, mix the cornflour and milk together thoroughly
  • Add the cornflour/milk mixture to the chicken mixture, along with 1/2 a crushed stock cube, the peanut butter and the carrots (I pre-cooked my carrots in the microwave for 3 minutes in a bowl with a little water to make them softer to start with). The mixture should thicken up on cooking. Simmer gently for 5 minutes, stirring frequently
  • Serve your chicken in peanut butter sauce with your rice and enjoy your freshly prepared dinner!

Servings

This meal will serve 3 adults

Cost per serving

I calculated this to be 93p per serving. To keep costs down, I bought peppers from the local market (£1 for 3), and used Lidls own peanut butter.

Nutritional information

This meal contains 495kcal, 36g protein and 16g of fat per serving – healthy, low in fat and high in protein

Tips / Serving suggestions

  • Use any leftovers on a jacket potato for lunch the next day
  • I did not add any salt (the half stock cube and peanut butter contains plenty of salt in my opinion). You can always add garlic, black pepper and some squirts of lemon juice to increase the flavours if you need to
  • If you need/want to gain weight, use double cream instead of semi-skimmed milk, to add extra calories and protein
  • Add extra vegetables that need using up to increase your 5-a-day portions (courgettes, sweetcorn and/or spinach would work well)

  

Annemarie Aburrow

Annemarie graduated from the University of Southampton in 2003 with a first class honours in Physiology with Nutrition. She went on to study a Postgraduate Diploma in Dietetics at Cardiff Metropolitan University, leading to registration as a Dietitian. Between 2005 and 2013, Annemarie worked for the NHS in a wide variety of clinical and community roles. More recently, she has specialised in health promotion and prescribing support. She has particular experience in obesity management (both adults and children), diabetes, nutrition for the under 5s and nutritional supplement prescribing. In 2013, Annemarie left the NHS to set up her private practice 'Expert Dietitian'. She now works as a freelance Dietitian, offering private consultations in Hampshire, telephone and Skype appointments, corporate nutrition consultancy and bespoke training. She has a growing portfolio of project work, including working with her local council to provide nutrition training and expertise to Early Years settings, article writing, work with schools and running training/workshops. Annemarie is a member of the British Dietetic Association (BDA) and is registered with the Health and Care Professions Council (HCPC).

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