Name: Light coq au vin
Prep time: 20 min
Cook time: 70 min
Total time: 90 min
Yield: 8
Ingredients: cooking oil spray; 16 pickling onions, peeled; 4 slice (100g) lean ham, chopped; 250 gram button mushrooms, trimmed; 1.25 kilogram chicken pieces, skin removed; 15 gram low-fat margarine; 2 clove garlic, crushed; 1/2 cup plain flour; 3 cup low-fat chicken stock; 1 cup dry red wine; 1 tablespoon tomato paste; 2 teaspoon worcestershire sauce; a few thyme sprigs; 1 bay leaf; mashed potato, vegetables of choice, to serve

Light coq au vin

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Serves 8

Prep

20M

Cook

1H 10M

Total

1H 30M

Ingredients

cooking oil spray

16 pickling onions, peeled

4 slice (100g) lean ham, chopped

250 gram button mushrooms, trimmed

1.25 kilogram chicken pieces, skin removed

15 gram low-fat margarine

2 clove garlic, crushed

1/2 cup plain flour

3 cup low-fat chicken stock

1 cup dry red wine

1 tablespoon tomato paste

2 teaspoon worcestershire sauce

a few thyme sprigs

1 bay leaf

mashed potato, vegetables of choice, to serve

Method

1.Preheat oven to moderate, 180°C.

2.Heat a large, heavy-based frying pan on high; spray with oil. Saute onions and ham 5-10 minutes, or until golden. Transfer to a plate.

3.Add mushrooms; saute 2-3 minutes. Transfer to a plate.

4.In same frying pan, brown chicken pieces, a few at a time, on medium. Transfer to a large ovenproof dish. Top with onion, ham and mushrooms.

5.Melt margarine in same frying pan. Add garlic; saute 30 seconds. Blend in flour; cook, stirring, 2-3 minutes, or until golden.

6.Remove from heat and gradually blend in stock, wine, tomato paste and sauce. Season to taste.

7.Return to heat. Bring to the boil, stirring, until sauce boils and thickens. Add thyme and bay leaf. Pour over chicken.

8.Bake, covered, 40-50 minutes, or until chicken is tender. Serve with mashed potato and vegetables of your choice.

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