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Low Fat Chicken In A Pot

275 Calories per serving

ingredients

serves 4
12 fl oz (360 ml) chicken stock
1 tablespoon cornflour
1 large onion, chopped 5 oz (150 g) carrots, diced
5 oz (150 g) mixture of parsnip, swede and turnip, diced
1 lb 4oz (600 g) skinned and boned chicken thighs
1 tablespoon tomato puree
1/2 teaspoon tarragon
2 oz (60 g) mushrooms, sliced
4 oz (120 g) fast-boil long grain rice
salt and pepper
1 tablespoon chopped parsley

method

1. Blend a little of the stock into the cornflour and put to one side.

2. Pour the remaining stock into a saucepan, add the onion, carrots, parsnips, etc., chicken, tomato puree and tarragon. Bring to the boil over a moderate heat, stir in the cornflour paste and boil for 1 - 2 minutes, stirring all the time.

3. Reduce the heat, cover the saucepan and simmer for 30 minutes, stirring occasionally.

4. Stir in the mushrooms and rice and boil for 5-10 minutes until the rice is tender.

5. Season well with salt and pepper and transfer to a warm serving dish. Sprinkle with parsley and serve.

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