Light and healthy
Recipe tips: Royal treat with asparagus and tender poultry
(djd).
It doesn’t always have to be asparagus with ham: In combination with chicken or turkey meat, royal vegetables are an ideal companion for a wholesome and light diet – as long as you avoid high-calorie sauces.
Poultry and asparagus are low in fat and well tolerated. 100 grams of turkey or chicken breast contain just under 100 calories – asparagus does not even contain 20 calories. And together they keep you full for a long time: This is due on the one hand to the satiating poultry protein and on the other to the dietary fibres of the white and green stalks. In addition, poultry meat provides various B vitamins and readily available iron. This, in turn, can be even better absorbed by the simultaneous consumption of vitamin C. And vitamin C is abundant in asparagus alongside folic acid and potassium, making it the perfect partner for poultry not only from a culinary point of view.
Many delicious recipes with poultry and asparagus are available at http://www.deutsches-geflügel.de.
Recipe tip 1: Herb chicken breast with asparagus and small potatoes
Ingredients for 4 people: 4 chicken breasts, 500 g potatoes, salt and pepper, 1 kg white asparagus, sugar, 50 g butter, 2 teaspoons flour, 75 ml dry Riesling, 200 ml cream, 1 pinch freshly grated nutmeg, 1 to 2 tablespoons lemon juice, 2 tablespoons olive oil, 50 g mixed herbs – parsley, chervil, tarragon or wild garlic, 1 tablespoon Dijon mustard.
Preparation: Peel the asparagus, add a little salt and sugar to the asparagus peels and sections with about one litre of cold water, bring to the boil briefly and simmer for about 15 minutes. Remove the asparagus residues from the broth and cook the peeled asparagus in the broth for about 12 minutes. Remove the asparagus, halve lengthwise and cut diagonally into pieces. Pour the broth through a sieve, measure 250 millilitres of it.
Foam butter in a saucepan, stir in flour, deglaze with wine, add asparagus stock and cream and simmer until the sauce is creamy. Season the sauce with salt, pepper, nutmeg and lemon juice. Fold in asparagus and keep warm. Preheat the oven to 120 degrees Celsius.
Wash the chicken breasts, pat dry and fry them in a little olive oil. Remove from the pan, place on a baking tray and cook in the oven for twelve to 15 minutes. Pre-cook the potatoes in boiling salted water for 20 minutes, drain, allow to cool, peel and quarter. Coat the cut surfaces of the potatoes with the remaining olive oil and grill on the oiled side in a hot grill pan for about four minutes.
Salt, pepper and keep warm. Pluck the herbs from the stems and chop finely. Brush chicken breast with mustard, roll in the herbs, cut into thin slices and serve with asparagus and grilled potatoes on plates and enjoy.
Nutritional values per serving: about 598 kcal, 35 grams fat, 27 grams carbohydrates, 44 grams protein.
Recipe tip 2: Turkey breast steaks and asparagus in parchment
Ingredients for 4 people: 600 g turkey breast, cut into 4 equal pieces, 750 g white asparagus, 200 g Romanesco, 4 finger carrots, 1 lime, 30 g sugar, 2 tablespoons almond oil, ½ bunch chives, salt and pepper, 200 g quark with 20 percent fat, juice of a lemon, 1 bunch radish, 1 tablespoon smooth parsley, baking paper and string for tying.
Preparation: Peel the asparagus and cut into five-centimetre pieces. Clean Romanesco and cut into small florets. Peel the carrots, cut the lime into thin slices and the chives into fine rolls. Put vegetables and lime slices in a bowl, mix with sugar, almond oil and half of the chives, season with salt and pepper.
Wash the turkey breast, pat dry and cut four equal pieces.
Cut the baking paper into four squares, add the marinated asparagus together with a piece of turkey breast and close at the ends with some roast string. Cook the parcels in the oven at 175 degrees Celsius for about 15 to 20 minutes. Wash and clean the radishes and cut into thin slices. Wash parsley, shake dry and chop finely. Mix quark with lemon juice, radish and parsley, season with salt and pepper.
Take the parchment packs out of the oven, put them on plates and open them with scissors. Sprinkle with the rest of the chives, serve with the radish quark and enjoy.
Nutritional values per serving: about 396 kcal, 13 grams fat, 21 grams carbohydrates, 46 grams protein.
Pay attention to German origin when shopping
(djd). When buying poultry meat you should pay attention to the German origin, which can be recognized by the “D “s on the packaging. These stand for a strictly controlled domestic production according to high standards for animal, environmental and consumer protection. Further information as well as many tasty prescriptions gives it under http://www.deutsches-geflügel.de.
