Easy & Light Comfort food Beer Chicken Casserole

ChickenFinal

As we slowly but surely approach winter, the days are getting colder and the coats thicker. Covering ourselves a bit more is a tempting occasion to overindulge and let the kilos pile up until next May, when we will peel off the layers and cry. Cry for help! A personal trainer, a fad diet, a electro stimulation machine… ANYTHING will do when the bikini is coming back.

Well this might sound revolutionary to you, but what about instead of pigging out on pumpkin spice lattes and cheese all the way to xmas only to pig out on sweets & treats all the way into new year, we practice a bit of mindful eating? This is as simple as moderating your food on a constant basis. Choose good foods as soon as possible, and have the odd treat when you really feel like it. If 80% of your diet is clean and nutritious the 20% that you let yourself enjoy a few sugary and fatty foods, will have little to none effect on your body!

Of course you want to enjoy delicious food not once or twice a week but all the time! So do I, and so does everybody else! Being nice to yourself and nice to your body means making the right choices but not torturing yourself by denying yourself pleasures and living in misery, but learning to enjoy what healthy food has to offer. I can promise you that there is very little difference in you cook things right.

Today I wanted to share with you a recipe for a casserole, which normally has a questionable reputation as healthy, since traditionally it was cooked with too much oil and came accompanied by potatoes. This recipe is low fat and low carb, with only some veggies to accompany it, and a sauce made of beer.

Don’t be afraid of cooking with alcoholic beverages, once they boil most of their alcohol has evaporated and they have little to no impact on the caloric content on a meal.

Enjoy this lovely pot of comfort food in good company this weekend.

Ingredients (serves 4)

1 onion

1 clove of garlic

1 carrot

1 chicken in pieces

1 beer (33 cl)

1 lemon

Salt & pepper

How to do it…

In a non sticky cooking pot (I keep using my Le Creuset like there is no tomorrow) fry the chicken pieces in no oil at all. Chicken is very high in protein and its meat is very lean, but it does contain a fair amount of fat in the skin. you can remove part or all of the skin before cooking or leave it on. Turn the chicken around so it doesn’t burn too much, basically allowing it toast a bit for 5 to 7 minutes. Take out of the pot and reserve. Bear in mind the chicken will probably have to be done in batches.

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On the same pot, cook the onions, carrot and garlic in medium heat and let them caramelize and become brown. I like to put the salt on them at this point too so they loose the water and cook better. Once this is done, incorporate the chicken back into the pot and mix well. Let it all heat up and then squeeze the juice of one lemon in the pot to deglaze (this means melt the burnt food at the bottom of the pot to incorporate back into the sauce). Stir a couple of times, add a beer and cover with the lid. Let cook for about 15 to 20 minutes on low heat. Open the lid and let cook for another 5 to 10 to reduce the sauce and give it consistency.

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I always recommend this dish the day after it has been prepared, since the flavours will be stronger and better integrated… this is if you can wait of course!

I have served mine here with some Brussels sprouts but any green leafy veggie will do, best with anything within the cabbage family (cauliflower, broccoli…)

Enjoy!

pollo

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