CHICKEN OR FISH WITH CHUNKY VEGETABLE SAUCE

INGREDIENTS:

  • Wheat flour – 2 tbsp 
  • Boneless chicken – 50 gms
  • Onion [chopped] – 2 tbsp
  • Garlic [minced] – 2 cloves
  • Cloves – 2 nos. 
  • Tomato [chopped] – 1 tbsp
  • Chicken broth/plain water – 1 cup
  • Black pepper powder – a pinch
  • Oregano – 1 tsp
  • Salt – as per taste
  • Oil – ½ tsp

DIRECTIONS:

Step 1: Place flour in a shallow dish. 

Step 2: Dip chicken in flour to coat. Set aside. In a large size non-stick pan, cook onion in hot oil over medium heat for 3 minutes.

Step 3: Stir in garlic; push the mixture to the sides of the pan. Add chicken.  Cook 4 minutes, or until brown, turning once.

Step 4: Add tomatoes, broth, and pepper; stir. Bring to a boil; reduce heat. Simmer, covered, 10 minutes, or until chicken is tender and no longer pink.  

Step 5: Remove chicken. Simmer tomato mixture, uncovered, for about 3 minutes, or until reduced to desired consistency. Stir in oregano. 

Step 6: Serve the chicken over brown rice.


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