Rooibos Chicken and Broccoli
Ingredients
2 tsp (10 ml) olive or canola oil
3 chicken breasts on the bone, skin and fat removed
100 ml strong Rooibos
1 bay leaf
2 strips of lemon rind, cut with a vegetable peeler
175 ml plain low-fat yoghurt
8 tsp (40 ml) cornflour, mixed with a little water to form a paste
550 ml low-fat milk
1 tbsp (15 ml) chopped fresh rosemary
400 g broccoli, cut into florets
1/2 cup (125 ml) frozen peas, rinsed
1 tsp (5 ml) salt
lemon juice and black pepper to taste
1/4 cup (60 ml) grated cheddar cheese
3 tbsp (45 ml) sunflower seeds
3 tbsp (45 ml) chopped fresh parsley
Method
1. Heat oil in a large saucepan or pot and fry chicken until brown. Reduce the heat and add Rooibos, bay leaf and lemon rind.
2. Cover with a lid and simmer for about 20 minutes or until cooked through, but not dry. Spoon out chicken and allow to cool slightly. Remove chicken from bones and shred meat. Preheat oven to 180 ˚C.
3. Meanwhile, mix yoghurt, cornflour and milk and add to the liquid in the pan. Stir over a low heat, until well combined. It may look like it has split, but don’t worry, the cornflour will bring it back together – just keep stirring.
4. Stir until it thickens and add rosemary and broccoli. Cover with the lid for 1-2 minutes to gently steam the broccoli. Stir in peas, salt and chicken. Season with lemon juice and pepper.
These recipes have been made available courtesy of Pharma Dynamics and the Heart and Stroke Foundation SA, and forms part of the Cooking from the Heart cookbook resource, which contains more than 100 heart-healthy recipes. The selection above all include homegrown Rooibos which is sure to tantalise everyone’s taste buds.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
