Name: Tarragon chicken and beans
Prep time: 15 min
Cook time: 35 min
Ingredients: olive oil spray; 480 g chicken thigh (boneless, skinless, fat trimmed (4 x 120g fillets)); 2 red (Spanish) onion (cut into wedges); 2 celery (sliced); 1/2 cup white wine; 1 fresh tarragon (plus extra leaves and flowers to serve); 800 g borlotti beans, no added salt (rinsed and drained (2 x 400g cans)); 1/2 cup reduced fat evaporated milk; 1 cup frozen peas (thawed); 400 g broccolini (steamed)

Dinner

SERVES:

DIFFICULTY:
Easy

PREP TIME:
15

COOK TIME:
35

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Ingredients

olive oil spray
480 g chicken thigh boneless, skinless, fat trimmed (4 x 120g fillets)
2 red (Spanish) onion cut into wedges
2 celery sliced
½ cup white wine
1 fresh tarragon plus extra leaves and flowers to serve
800 g borlotti beans, no added salt rinsed and drained (2 x 400g cans)
½ cup reduced fat evaporated milk
1 cup frozen peas thawed
400 g broccolini steamed

Method

Spray a large heavy-based saucepan with olive oil and place over medium heat.
Cook the chicken for 2 minutes on each side or until browned. Transfer to a plate.
Add the onion wedges and celery to the pan and cook, stirring, for 2 minutes or until the onions have softened. Pour in the wine and stir until combined. Return the chicken to the pan, cover and cook for 15 minutes or until the chicken is cooked through.
Add the tarragon leaves, borlotti beans, evaporated milk and peas to the pan and cook for 10 minutes or until the sauce is thickened and heated through.
Sprinkle the chicken and beans with the extra tarragon and serve with the broccolini.

Notes

Energy per serve: 2465kJ

This recipe is from Dr Alan Barclay’s new book, Reversing Diabetes (Murdoch Books), and is available from good bookshops and online.

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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