January 18, 2013

15-Minute Chicken And Pea Sauce

Chicken and Pea Sauce
This recipe is delicious, nutritionally balanced and can be whipped up quickly. It’s perfect for busy people who want to eat healthy food but, at the same time, are eager to please the whole household.
I like to called it sauce because it is in fact a proper meat sauce that can be served over brown rice, whole grains, whole wheat pasta or if you’re on a paleo diet (or just want to cut on carbs) over cauliflower couscous (which is what I did here).
Truth is, sometimes I just it eat on its own. It’s that good and I can’t help myself.
To make it happen, all you need is some ground chicken and some of the most common veggies: onions, carrots, celery and peas. A glass of white wine or vegetable broth and in 15 minutes you’re good to go.


Chicken and Pea Sauce

15-Minute Chicken and Pea Sauce Print this Recipe!

Ingredients
Serves 4

½ lb / 200 gr organic ground chicken
½ cup / 2.5 oz / 70 gr frozen green peas (unless you can get fresh ones)
1 small carrot, peeled and finely chopped
1 celery strip, finely chopped
½ onion, finely chopped
2 tablespoons olive oil
1 glass (½ cup) white wine (or good tasting vegetable broth)
½ teaspoon fine grain sea salt
1 tablespoon fresh thyme, chopped (or any other fresh herb you can lay your hands on)
black pepper to taste

Directions

Warm the olive oil over medium heat in a skillet or pan. Add onion, carrot and celery and saute 2 minutes or so until everything is fragrant.
Stir in the ground chicken. Mix well and when it just about to brown splash with the white wine (or broth). Add salt, lower the heat, cover with a lid and cook for 6 minutes. If it looks dry add some broth, one spoonful at a time.  
Stir in the peas, cover and cook for another 5 minutes.
Remove from the heat, season with black pepper and sprinkle with thyme.
Serve warm over brown rice, whole wheat pasta, whole grains or (to keep it paleo) cauliflower couscous.

Nutrition facts

One serving of this sauce score 125 calories with 10 grams of fat, 5 grams of carbs and 10 grams of protein.

The Iron You

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6 comments:

  1. Thanks so much for your wonderful comment, following you too XO

    http://mevamarie.blogspot.com/

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  2. I love a quick, easy and versatile sauce such as this one. Thanks for sharing!

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  3. Great recipe! Fast and easy! Great blog by the way! Very comfy!

    http://pilanaandcompany.blogspot.com.ar/

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  4. yum, this looks delicious and a fantastic healthy recipe!

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  5. We make something similar to this every Sunday! Although I just slow cook it on the stove and then either add wild rice for a stew or pour it over chopped and steamed cabbage.

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  6. Thanks for sharing! It looks so good and healthy!

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