Friday Food Couples – Chicken & Mushrooms
This hugely versatile and popular meat has a host of health-boosting properties. It dates back to the ancient Egyptians in the 14th century BC and has become an everyday food full of goodness.
Chicken is a good source of protein, is low-fat without the skin and contributes to the growth and repair of all the body’s cells. A good source of B vitamins and is rich in iron and zinc – with twice as much in the dark meat as in the breast which is high in vitamin B6 to protect the heart and fight PMS.
It contains magnesium and potassium as well as selenium, which helps to prevent wrinkles and keep hair glossy. Chicken also contains the anti-viral amino acid lysine, which is helpful for suppressing the cold-sore virus.
Made into soup, chicken is known to be soothing and restorative and is an effective remedy for colds and infections in the upper respiratory tract. Chicken is one of the leanest meats, as long as you resist eating the skin.
Mushrooms have been valued by ancient people for thousand of years, both as a tasty food and a potent medicine. they supply key nutrients to prevent high cholesterol and stimulate the immune system with their powerful disease-fighting capabilities.
There are many different species of mushrooms, but they are all packed with healthy-giving nutrients. They are made up of between 80% – 90% water and are low in calories…great for those watching their weight.
Their minerals may ease the pain of arthritis and may also help to slow down age related muscle loss, as they provide protein in a form the body can easily use.
All mushrooms are high in B-vitamins and potassium. One average Portobello mushroom contains more potassium than a banana! They are also brimming with vitamin E and selenium. The fungi are a slow-release energy food, thanks to their high content of veggie protein. They are also rich in chromium which helps to stabilize blood sugar levels and helps to control sugar cravings. The older you are, the less likely you are to be taking in enough chromium.
~~ZESTY CHICKEN CASSEROLE~~
3 Tbsp olive oil
2 onions, sliced
8 skinless chicken thighs
1 Tbsp plain flour seasoned with salt & pepper
300ml/11oz veggie stock
juice of two oranges with grated zest from one orange
150ml/5 1/2oz white wine
5 Portobello mushrooms, sliced
rice, to serve
Heat 2 Tbsp of olive oil in a frying pan. Add the onions and fry for 10 minutes, then transfer to a bowl and set aside.
Toss the chicken in the seasoned flour; heat the remaining oil and add the chicken and cook until browned all over.
Add the stock, onions, orange juice and zest and white wine. Bring to the boil, reduce heat, cover and simmer for 25 minutes.
Stir in the mushrooms and cook for 5 minutes.
Serve with rice.