Chef Carmelo’s latest recipe offers a healthy and delicious meal for those with Diabetes to help avoid gluten and sugar in your diet. ‘Braze’ in Italian means ‘dipped in flour’, and this is a great alternative to using egg and breadcrumbs, while still creating a tempting glaze.
Chicken Brasato with Ginger and Asparagus
Serves 4
Ingredients:
400g Chicken breasts
20g plain flour
1 tbsp butter
1 tbsp olive oil
1/4 cup white wine
2 cups chicken or vegetable broth
Fresh sage, chopped
Fresh parsley, chopped
Thumb-size piece fresh ginger, chopped
Juice of 1/2 lemon
Bunch Asparagus
2 large Yam potatoes
S/P
Method:
Chicken
Heat butter and olive oil in large sized frying pan
Cut chicken breasts in half lengthways and dip lightly in flour
Saute chicken for 3 minutes each side
Add white wine, and allow to evaporate (20 seconds)
Then add chicken or vegetable broth to almost cover chicken breasts
Add chopped ginger, parsley and sage.
Cover frying pan with lid and reduce heat – simmer for 10 minutes
Vegetables
Preheat oven to 375F
Cut off hard stalks of asparagus
Marinade in pinch salt & pepper, drizzle of olive oil and 1/4 cup of water (to prevent drying out during cooking)
Bake asparagus in ovenproof dish for 15-20 minutes
Bake Yam potatoes at same time – each covered in aluminum foil with knob of butter and pinch of salt.
(NB. May need longer cooking time than asparagus – check)
Chef’s Tips
You can use any meat for your ‘Brasato’ dish eg. pork loin, lamb – the flour coating always gives a nice glaze!
Recommend NOT to use black pepper or salt with the meat. Try to avoid too much salt in your diet!
You can substitute broccoli or carrots for asparagus – whatever vegetables you have available.