4 100 g chicken breasts, skin and fat removed (trim to weight)
4 tablespoons breadcrumbs, approved Pritikin bread 1/2 teaspoon dried parsley (optional)
1 tablespoon white wine 1 tablespoon unsweetened apple juice
1 teaspoon soy sauce, low salt
1 clove crushed garlic 1/2 teaspoon onion powder pinch cayenne pepper
Combine the marinade ingredients. Put the chicken breasts into the marinade and stand for 2 to 4 hours. Combine the breadcrumbs and parsley, and coat each marinated chicken breast. Place the chicken in 1/2 shallow, microwave-safe dish. Cover with paper towel. (Keep the marinade.)
Microwave on high for 5 to 6 minutes)
Turn each piece over once during cooking. Allow to stand for 1/2 further
Use the left over marinade to make up 1/2 gravy (112). Serve with vegetables or salad of choice.
Chicken hot pot
300 to 400 g cooked chicken, diced, skin and fat removed
2 onions, cut into rings
2 medium carrots, cut into rings
2 medium potatoes, peeled, thinly sliced
Place the onion rings, carrots dish. Cover.
Microwave on high for 4 to
2/3 cup stock, fat free
1 tablespoon cornflour, water to mix 1/2 teaspoon sage, dried 1/2 teaspoon dry mustard and stock in 1/2 large, deep, microwave-safe 6 minutes
Stir two times during cooking. Allow to stand for 1/2 further 1 minute.
Mix together the cornflour, herbs and spices. Add to the onion mixture.
Microwave on high for 1 to 2 minutes Stir two times during cooking.
Add the chicken, folding in carefully. Arrange the sliced potatoes on top of the chicken mixture. Cover.
Microwave on high for 10 minutes Gently rearrange the potato slices during cooking. Remove the cover
2 minutes before the cooking time is completed. Allow to stand for 1/2 further 4 to 6 minutes.