Here's a recipe that turns the ordinary into the extraordinary. This chicken dish, simmered in a rich tomato sauce seasoned with roasted garlic, is high in vitamins C, B6, beta carotene and niacin, is low in fat, but fabulous in flavour.
2 heads garlic, papery skin removed
2 bone-in chicken breast halves, about 150 g each, skin removed
1/2 teaspoon pepper
2 carrots, thinly sliced
1 large shallot, finely chopped
4 canned no-salt-added whole tomatoes, seeded and chopped
1/2 cup reduced-salt chicken stock
1/2 cup dry white wine or additional reduced-salt chicken stock
1 teaspoon chopped fresh rosemary or 1/4 teaspoon dried rosemary
1 tablespoon chopped continental parsley
350 g cooked fettuccine
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Preheat the oven to 180°C. Cut the top off each head of garlic and wrap the heads in foil. Bake until soft, about 1 hour.
Meanwhile, coat a medium ovenproof pan (with a lid) with nonstick cooking spray and set over medium-high heat. Sprinkle the chicken with pepper and cook until golden-brown, 4–5 minutes on each side. Transfer the chicken to a plate.
Add the carrots and shallot to the pan and fry until the shallot is soft, about 2 minutes. Return the chicken, skinned-side down, to the pan. Add the tomatoes, stock, wine and rosemary. Bring to a simmer. Cover and transfer to the oven. Bake the chicken until the juices run clear, 30–45 minutes.
Remove the garlic cloves from their skins with the tip of a sharp knife and mash until smooth. Stir the garlic into the sauce and sprinkle with parsley. Serve over the cooked fettuccine.
Nutritionists recommend 30 g fibre every day, but most of us consume only half that amount. Much of the fibre in this dish comes from the tomatoes, which also provide healthy amounts of vitamin C and beta carotene.
Roasted garlic can also be stirred into soup, tossed in salad or spread on bread.