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Makes 4 servings. Note: The information shown is Edamams estimate based on available ingredients and preparation. 11 Addictive Recipes for Cardamom Lovers Meanwhile, in a large saucepan, heat the remaining 1 1/2 tablespoons oil over moderately low heat. Press out most of the air, and seal the bag. Place the chicken in a large mixing bowl and season with 1 teaspoons each salt and black pepper. Black cardamom has a slightly smokier flavor and is more suited for savory dishes. Serve the chicken topped with a drizzle of the sauce and with the rice pilaf alongside. Easy Roast Chicken For the Whole Family - The Fast 800 February 27, 2016. It's a flavor that you might love or hate, but for those who love it, these little spice pods are addictive. We've selected 11 of our favorite cardamom flavored recipes. Garnishes and optional ingredients are not included. Stir well, and add the chicken and lime leaves. Heat olive oil in a large frying pan at medium heat. Directions Heat the oven to 450. Such a difference. Leave the dish undisturbed for another 10 minutes. We have plenty of ideas, from chicken tikka masala and creamy chicken korma to . Cardamom Chicken Calories, Carbs & Nutrition Facts | MyFitnessPal So flavorful!" each turmeric, garam masala and ground cumin. Season the cavity of the chicken with salt and pepper and pop in the lemon halves that . Tip in the garlic-ginger paste, turn up the heat and cook for a further 5 mins. Coat the chicken with 1 tablespoon of the oil and season with 1/2 teaspoon cardamom, 1/2 teaspoon salt, and the pepper. This recipe is a keeper. Ive coped doing 1300 a day mostly but worry that 800 might be too hard-I've done the odd very low day. Meanwhile, heat half the olive oil in a large saut pan for which you have a lid over medium heat. Serve with rice, mashed potatoes, or couscous. Raisins and apple juice contribute a slightly sweet fruitiness to this dish, contrasting with the cardamom. Roast in the oven for 40 minutes, or until chicken is browned and crisp, and cooked through. Set the pan over the heat; add the apple juice and 1/8 teaspoon each cardamom and salt. They have a toffee type flavor and there is something addictive about the flavor." You may have some cardamom pods languishing in your spice drawer, or perhaps you've never cooked with them before, but it's time to change all that. 4chicken breasts, skin-on, bone-in(cut in half if large), or one whole chicken, cut into parts, Kosher salt and freshly ground black pepper. Coat chicken with paste and marinade in fridge overnight. Meanwhile, make the rice. Scoop the spicy onion mixture out of the pan into a bowl. Grind cardamom seeds and peppercorns in a mortar with pestle to a fine powder. This is dinner party food that is at once elegant and supremely comforting. Place chicken on a broiling pan or baking sheet. (you don't have to remove all the spices) Add the rice and onions to the pan, along with the currants. Remove and discard husks from cardamom pods by lightly crushing them in a mortar and pestle. Pour off all the fat from the pan. 36 Roast Chicken Recipes for Cozy Everyday Dinners, Laal Maas (Rajasthani Goat Curry) with Sweet Saffron Zarda Pulao, Chicken, Potatoes, and Leeks with Pine Nut Gremolata, Chicken Livers with Caramelized Onions and Madeira, Grilled Chicken with Thai Cilantro Dipping Sauce. Place in oven and cook for 7-10 minutes or until the chicken is cooked. pomplemousse, Rave Review: "Delicious, moist, slightly sweet and with the unmistakable flavor of freshly ground cardamom. The one available in most stores is green cardamom, and it's ideal for sweet and savory dishes. Cardamom is wonderfully strong and fragrant, and using fresh pods makes a world of difference in flavor. Place the garlic, ginger, chillies and coriander stalks in the small bowl of a food processor with a good pinch of salt, and blend to a fine paste or grind to a paste using a pestle and mortar. Mumsnet carries some affiliate marketing links, so if you buy something through our posts, we may get a small share of the sale (more details here), www.dailymail.co.uk/femail/food/article-9115557/Protect-illness-losing-weight-new-Fast-800-Easy-diet.html, thefast800.com/low-carb-mediterranean-mozzarella-chicken/, thefast800.com/turmeric-roasted-cauliflower-with-dahl/, thefast800.com/rice-halloumi-and-red-peppers/. A stunningly fragrant one-pot meal, this chicken and rice dish came to The Times from Yotam Ottolenghi and Sami Tamimis smash hit "Jerusalem: A Cookbook." Directions. Add the raisins, broth, and 1 teaspoon salt. Remove most of the remaining oil as well, leaving just a thin film at the bottom. Add the rice, caramelized onion, 1 teaspoon salt and plenty of black pepper. Return the chicken to the pan and cook, uncovered, for a further 10 mins until the sauce has thickened and the chicken is cooked through. Try your first 5 issues for only 5 today. Bring to a boil, reduce the heat to low and simmer, covered, for 20 minutes. Choose the type of message you'd like to post. Search, save and sort your favourite recipes and view them offline. Warm the honey slightly (in microwave or on stovetop), stir in the sherry, cardamom and peppercorns. Butter chicken - cardamon butter chicken recipe - Good Housekeeping Add all of the spices and cook for a couple of minutes. KRICKYR, Rave Review: "I have made these cookies many times. Nicole, Rave Review: "I really like the taste of these rolls. Transfer the onion to a small bowl and wipe the pan clean. Finnish Nissua. Cardamom Chicken Serving Size: 1 PLATE 305 Cal 11% 8g Carbs 48% 16g Fat 41% 31g Protein Track macros, calories, and more with MyFitnessPal. Made it for friends who were duly impressed. Magazine subscription your first 5 issues for only 5. Drain the barberries and add them as well. Heat 2 tbsp of the ghee or oil in a large pan, add the onions and cook slowly for 15-20 mins until golden and caramelised. I love the taste of the cardamon, and they are sweet enough to eat plain but you could put jam and butter on it and go to town." pomplemousse. 11. Add garlic, ginger, pepper, zest and cup of the yoghurt and muddle to a paste. Stir in the garlic, ginger, cardamom, cloves and cinnamon, and cook for 5 mins more, stirring frequently. 1. Season to taste and serve with a bowl of my, Chicken, use the free-range variety, or use 2 breasts and 2 thighs (Main), Green chillies, or 1 tsp ground chilli powder. 35 minutes, plus at least 30 minutes soaking, About 3 1/2 hours, plus overnight marinating, 30 minutes, plus at least 4 hours chilling. Put the chicken in a roasting pan and. The delicate flavors of the spices complement the subtle, nutty flavor of the rice so well. We will definitely adopt this as a favorite. 2. The men seem to particularly love this cookie and my friend said they went great with tea. Recipes - The Fast 800 Our latest recipes to support your healthy life ALL RECIPES ARTICLES Portobello Pizzas, Med Style Chocolate Beetroot Brownies Protein Mug Cake Protein Pancakes, with Stewed Plums and Yogurt Gut-friendly recipe: Spicy Chicken Bowl with Kimchi Keto fish recipe: Caulirice Kedgeree Low Carb Minestrone Line a baking tray with paper. Remove the chicken, shred in to medium-sized pieces and return to the sauce. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); Consult your healthcare professional before beginning any diet or fitness regime. If using a whole bird, joint chicken into 8 pieces. Use a spice grinder or mortar and pestle to grind the seeds. tkravitz, Rave Review: "Loved, loved, loved this recipe. Add all the remaining spices with the chilli, stir briefly over the heat then add the tomatoes with 1 can of water, the chutney and bouillon. Remove vegetables from oven, gently . Drain the barberries and add them as well. Season generously with salt and pepper. Bring to the boil, then cover and simmer gently for 40 mins. Ryan Henley, executive chef for QT Queenstown, cooks up some meaty taco deliciousness. Don't be turned off by the idea of 'just' salt and pepper. This is roasted chicken that's pre-bathed in a blend of honey, sherry, pepper, and cardamom. I made it exactly as written, except that I grilled it outdoors instead of cooking in a pan. Add fenugreek, cumin, cayenne, turmeric, garlic and ginger to the mortar, and pound to make a rough . OX28 4GE. Prior to that, she was a senior content manager at Allrecipes. If you're using cardamom, you'll get the most flavor by using the pods and grinding the seeds, rather than using ground cardamom which is not as strong in flavor. The highly anticipated companion cookbook to the international bestsellerThe Fast 800by Dr Michael Mosley is filled with delicious, easy, low carb recipes and essential weekly meal planners, all carefully formulated by Dr Clare Bailey and Justine Pattison to help you lose weight, improve mood and reduce blood pressure, inflammation and blood sugars. Marinate in the refrigerator for 4 to 5 hours. Cardamom Chicken Curry Recipe | olivemagazine The Fast 800 Easy is published by Short Books . Very good." Powered by the ESHA Research Database 2018, ESHA Research, Inc. All Rights Reserved. NYT Cooking is a subscription service of The New York Times. I don't usually think of cardamom as a spice for chicken, but the result is fragrant and delicious! Oxfordshire Be the first to leave one. She loves baking, developing new recipes, and growing vegetables. Heat the oil in a medium flame-proof casserole over a medium heat. Add the ground spices and cook for 2 mins more until fragrant. I will be making this frequently, especially for guests because it will definitely impress." Julia Moskin, Featured in: Jerusalem Has All the Right Ingredients, 1192 calories; 74 grams fat; 16 grams saturated fat; 0 grams trans fat; 41 grams monounsaturated fat; 12 grams polyunsaturated fat; 83 grams carbohydrates; 4 grams dietary fiber; 16 grams sugars; 48 grams protein; 1332 milligrams sodium. A California chardonnay that's oak agedas most of them arewill provide a similar juxtaposition of sweet fruitiness and spice. STEP 2 Stir in the aubergine, bring to the boil then cover the pan and simmer for 15 mins. Lay the chicken pieces on top. Recipes - The Fast 800 With a pestle and mortar, bash open cardamom pods. Turn off the heat and leave for 5 mins to absorb any excess moisture. Subscriber benefit: give recipes to anyone. Taste and add more salt and pepper if needed. Add the remaining olive oil, cardamom, cloves and cinnamon and use your hands to mix everything together well. Pour the boiling water over the rice and chicken, cover the pan, and cook over very low heat for 30 minutes. Use your gift card to cook our incredible Antipasti Pasta recipe! Try one of our curries, from popular low-calorie chicken saag to the most indulgent chicken katsu, chicken korma and plenty of Thai favourites. Sprinkle seasoning mixture, lemon peel, and pepper on both sides of . 9 Thorney Leys Park Use your gift card to cook our incredible Antipasti Pasta recipe! Leave a Private Note on this recipe and see it here. Add the remaining ghee or oil to the pan and cook the chicken over a medium-high heat until browned all over. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you. 30/01/2021 18:30. Season generously with salt and pepper. Cardamom is used a lot in Indian and Middle Eastern cooking. The cardamom is different, but certainly not too strong. Add the rice and 1 teaspoon cardamom and stir to coat the rice with the oil. It should not be considered a substitute for a professional nutritionists advice. Move over turmeric, because cardamom is the new trendy spice in town. 2023 Simon & Schuster, Inc. All rights reserved. Mix almond meal and lemon zest with a little salt and lightly coat one side of the fish fillets. Cover with plastic wrap and let sit at room temperature for 30 minutes. Gotta use Kosher salt and freshly ground pepper here, please don't bother with the regular stuff. Sear chicken for 5 minutes on each side and remove from the pan (this is important as it part-cooks the chicken). The technical storage or access that is used exclusively for anonymous statistical purposes. Riverstone Kitchen chef/owner and food writer. Now buy the book and get all the recipes. 3. Honey chicken alone is already good, so you can just imagine how much greater this cardamom honey chicken will be. 2. Place the garlic, soy sauce, rice vinegar, honey and cardamom in a resealable plastic bag. Heat the oven to 450. It's also used in Nordic cuisine, especially for baked goods like sweet breads, and buns. Bessy's Zesty Grilled Garlic-Herb Chicken. Place the garlic, soy sauce, rice vinegar, honey and cardamom in a resealable plastic bag. To cook, heat. Pour out drippings from the pan into a gravy boat for gravy. Pick out seeds and discard husks. I can't be doing with cooking different meals for the rest of the family so I bulk theirs out with potatoes, rice,whatever. flour, butter, ground cardamom, eggs, sugar, cream cheese, baking powder and 9 more Quince, Apple, Oat, and Almond Crumble Anans e Hortel margarine, brown sugar, almond flour, cinnamon powder, lemon juice and 6 more Add a teaspoon of salt, lots of fresh cracked black pepper, and stir well. 1. It is a digital cookbook and cooking guide alike, available on all platforms, that helps home cooks of every level discover, save and organize the worlds best recipes, while also helping them become better, more competent cooks. Put all the ingredients in a medium pan with 750ml water. If using currants, you do not need to soak them in this way. Stir in the garlic, ginger, cardamom, cloves and cinnamon, and cook for 5 mins more, stirring frequently. We use cookies to optimise our website and our service. Roasted Butterflied Chicken with Cardamom and Yogurt - Food52 Marinate in the refrigerator for 4 to 5 hours. 1 tbsp olive oil 2-3 sprigs fresh rosemary or 2 tbsp fresh thyme leaves, roughly chopped (or use 1 tsp dried herbs) 1 bulb garlic, halved (optional) 1. Vicky McDonald is a Seattle-based editor with over 15 years of experience in the media industry. Recipe from Good Food magazine, October 2016. Method: Pull out chicken half an hour before cooking to come to room temperature - rinse and pat dry with a paper towel, including the cavity. My Fast 800: Michael Mosley's Fast 800 recipes Serves 4 4tbsp extra-virgin olive oil 2 onions, peeled and diced 2 garlic cloves, peeled and finely sliced 500g skinless chicken breast, chopped into bite-sized pieces 4 red peppers, deseeded and sliced 250ml gluten-free vegetable stock (check the label) 40g tomato pure Serve with the curry. Finally, add the herbs and use a fork to stir them in and fluff up the rice. Chicken curry with cauliflower rice recipe - Michael Mosley's Fast 800 full terms and conditions and this month's choices. Andrea. Break open the pods to release the tiny brown and black cardamom seeds. She currently works as an editor for ParentMap.com. Cardamom butter chicken recipe | BBC Good Food Place chicken thighs in the bag, and squeeze to coat. Tip into a bowl, cover and set aside. (-) Information is not currently available for this nutrient. Cardamom Chicken with Salt and Pepper Crust, Rave Review: "Excellent. Breads. And caramelized onions and dried barberries (or currants) contribute a gentle sweetness. In a small bowl, combine the butter, cardamom, orange zest, ginger, garlic, 1 teaspoon salt and 1/4 teaspoon pepper; set aside. These Fast 800 Tex-Mex chicken and bean bowls are a high-protein meal with a smoky chipotle sauce that all the family will love. 1/2 large pineapple, peeled, cored, cut into 1/2-inch cubes about 2 cups) Mix cardamom and salt in small bowl. Heat ghee in a large ovenproof frying pan and brown chicken pieces over a moderate heat. The spices can stay in the pan, but dont worry if they stick to the chicken. Preheat the oven to 400 degrees F (200 degrees C). . Cover the pan and leave to cook for 40 mins. There are two main types of cardamom, black cardamom and green cardamom. 3. ** Nutrient information is not available for all ingredients. JanS, Rave Review: "Very nice! Calorie Goal 1695 Cal 305/2000Cal left Fitness Goals: Heart Healthy Fat 51 g 16/67g left Sodium 2300 mg --/2300mg left Cholesterol 300 mg Try your first 5 issues for only 5 today. Stir in yogurt, ginger and lemon juice. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary. Get more cooking tips, trends, and inspiration on Allrecipes Dish. STEP 2. Elise founded Simply Recipes in 2003 and led the site until 2019. Heat the oil in a non-stick frying pan then add the onions and a large pinch of salt. Reading with interest. Witney Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. 1. Fast 800 recipes: Roast chicken thighs with lemon - YOU Magazine For a meat-free version, omit the chicken, which is 163cals per serving, use a veggie stock cube and add 200g cubed butternut pumpkin instead. By clicking 'Sign me up' I acknowledge that I have read and agree to the. Add the ginger, garlic and chillies, and cook for 3-4 minutes until fragrant. It will help the chicken brown quickly, but you have to watch it carefully or it will burn. Coat chicken with paste and marinade in fridge overnight. Cook gently for 15 minutes until softened. Preheat the oven to 400 degrees F (200 degrees C). All from The Fast800 Easy recipe book. Place in the oven and bake for 25 minutes. If you're a true curry lover, the layers of spice in this fragrant and tender chicken thigh curry will really hit the spot. Thank you for signing up, fellow book lover! Subscribe now for full access. Check often. Turned out perfectly on our first try." Push them under the liquid and scatter over the green pepper. People are finally coming to realize that this versatile spice is something special. All were very nice meals. An Indian version of clarified butter that is cooked longer so it is darker and nuttier. To cook, heat the oven to 200C. Grind cardamom seeds to a fine powder. Lay the chicken pieces on top. Toss the vegetable batons in the oil with salt and pepper - spread in a single layer over the baking tray and bake for 20 minutes. Remove foil and continue to bake for 10 to 15 minutes longer or until a thermometer registers 165F (75C) when inserted into the thickest part of the chicken. Heat the frying pan again and place the chicken and spices in it. Search, save and sort your favourite recipes and view them offline. Best fast800 recipes | Mumsnet A homemade curry to rival your favourite Indian takeaway - a rich blend of spices mixed with creamy ghee. Good luck to you all! Chicken With Caramelized Onion and Cardamom Rice Recipe Cardamom Chicken with Rice Pilaf - Food & Wine The issue of cooking with honey, whether for savory or sweet dishes, is that honey burns at high temperatures. For a more fiery taste, add 1 tablespoon harissa paste with the tomatoes. Add the olive oil to form a paste. Rub yogurt between skin and breasts and thighs. Cardamom Chicken with Salt and Pepper Crust - Allrecipes Bring to the boil , then cover and cook for 20 mins. CJMcgregor, Rave Review: "What an amazing recipe! They are enjoying the meals too. Add all the remaining spices with the chilli, stir briefly over the heat then add the tomatoes with 1 can of water, the chutney and bouillon. We spend Sunday in the kitchen with former Masterchef winner and cookbook author Tim Read, Make the most of the harvest with our warm weather stone fruit salads and desserts, Hearty stews and casseroles to warm you up, Almost anything can be turned into a simple-to-make and delicious-to-eat fritter, Juicy, easy and super affordable, meatballs are a real crowd-pleaser, Whether it's fish, crays or mussels, this BBQ tastes great with any kaimoana you have, From bacon and egg pie to fish and chips and pavlova, here are some of our favourites, Bake up a delicious after-dinner treat for everyone, Tart citrusy lemons lend themselves perfectly to sweet desserts, Quick and easy is the key to getting dinner on the table in a flash, From pizzas to curries, save your money and try these delicious dishes at home, Delicious, wholesome soups perfect for winter. On a non-fast day, you could serve it with a small portion of brown rice and avocado, cheese and soured cream on the side. This is thanks to the process of slow-cooking milk until it's thick and caramelized. Stir with a fork. Tell us what you like and we'll recommend books you'll love. The technical storage or access that is used exclusively for statistical purposes. The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes. Heat the oil in a large, wide pan, add the onion and fry for 5 mins until softened, stirring every now and then. Join our mailing list and get a free ebook! Fish and Chips For Fasting - The Fast 800 By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Remove from oven and let rest for 10 minutes before serving. Sear the chicken for 20 to 30 seconds, skin side down, until golden. Stir in the aubergine, bring to the boil then cover the pan and simmer for 15 mins. This Cardamom and Honey-Glazed Chicken recipe is from that book with some minor adjustments. Preheat the oven to 200C/400F/Gas mark 6. 38 Chicken Curry Recipes | olivemagazine Add garlic, ginger, pepper, zest and cup of the yoghurt and muddle to a paste. Heat the oil in a large non-stick frying pan, or saute pan, and fry the mushrooms over a medium-high heat for 3-4 minutes, until lightly browned. Grandma Georgie's Cardamom Rolls. 10 Best Ground Cardamom Recipes | Yummly Rave Review: "I really like the taste of these rolls. Our easy chicken curry recipes are quick to make for a midweek meal or easy entertaining dish. Any advice given is general in nature and not meant as a substitute for care by your usual health professional. Adapted from "Jerusalem: A Cookbook" by Yotam Ottolenghi and Sami Tamimi (Ten Speed Press), Jerusalem Has All the Right Ingredients, tablespoons barberries, or use currants (25 grams), medium onions, thinly sliced (2 cups, or 250 grams), pounds skin-on, bone-in chicken thighs (1 kilogram), or 1 whole chicken, quartered, tablespoons flat-leaf parsley leaves (5 grams), chopped, cup Greek yogurt (100 grams), mixed with 2 tablespoons olive oil (optional). Years ago I had the pleasure of visiting New Zealand and picked up a wonderful cookbook from BeesOnline, a local caf and honey factory right outside Auckland (sadly no longer in business). Your daily values may be higher or lower depending on your calorie needs. Make sure you get all the oil and spices into the pan along with the chicken. Choose the type of message you'd like to post. Fast 800 Tex-Mex chicken and bean bowls - YOU Magazine 3 boneless, skinless chicken thighs (around 300g), quartered, 1 red capsicum, deseeded and cut into roughly 3cm chunks, 1 210g can chickpeas, drained (around 130g drained weight), 4 dried apricots (around 25g), roughly chopped, handful fresh coriander or parsley, leaves roughly chopped, to serve. Mix the softened butter with lemon zest, thyme and salt and pepper. Directions. The flavor was outstanding. Remove from oven, stir in the remaining coriander and lemon juice. Serve with chapatis and rice. There arent any notes yet. Served with a side of rice and raita. Love the cardamom spice in this. Yummy! Cook, scraping the bottom of the pan to dislodge any brown bits, until reduced to 2 tablespoons, about 3 minutes. Put the sugar and scant 3 tablespoons water in a small saucepan and heat until the sugar dissolves. Cardamom Honey Chicken Recipe - Simply Recipes Place in the oven and bake for 25 minutes. Return the onion mixture to the pan along with the whole spices, tomatoes and a can full of water (400ml). Place lemon slices in a roasting pan. This will definitely be a staple for when I have guests they're so fancy and gourmet-tasting, with so little effort on my part!" Add the rice, caramelized onion, 1 teaspoon salt and plenty of black pepper. Photo by squarepear. I love the taste of the cardamon, and they are sweet enough to eat plain but you could put jam and butter on it and go to town." Add the ground spices and cook for 2 mins more until fragrant. Magazine subscription your first 5 issues for only 5! You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Roast the chicken until just done, about 30 minutes. Cardamom Honey Chicken. The marinade is intense with flavor, but it's the final seasoning of simple salt and pepper that really makes it delicious. Join for free! Remove the pan from the heat and let sit, without removing the lid, for 5 minutes. Remove from the heat, add the barberries, and set aside to soak. If cooking the chicken straight away, preheat the oven to 200C/180C fan/gas 6. Increase the portion size and serve with 3 tablespoons of quinoa or bulgur wheat. Daily Goals How does this food fit into your daily goals? The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Dr Mosley's Fast 800 Diet: It's so easy to stay slim - for ever! Orange-Cardamom Roast Chicken Recipe - Food Network If a recipe calls for ground cardamom, it is best to start with whole pods. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption. Add the onion and chicken and gently fry for 6-8 minutes, or until the onion is lightly browned, stirring regularly. Coat the chicken with 1 tablespoon of the oil and season with 1/2 teaspoon cardamom, 1/2 teaspoon salt, and the pepper. The Rebbetzin Chef's Persian Walnut Cookies, Rave Review: "They were baking in the oven when my husband came home, and he commented that they made the house smell heavenly. This week we've had the creamy mustard chicken, simple casserole and last night the cardamom chicken. A new favorite." She has an MA in Food Research from Stanford University. Butterfly the chicken: Place on a cutting board, breast-side down . In cases where multiple ingredient alternatives are given, the first listed is calculated for nutrition. 4. Brush with the marinade. I've 5 stone+ to lose & started better diet & dry Jan & have lost a stone. Take the pan off the heat, remove the lid, quickly place a clean tea towel over the pan, and seal again with the lid.