|25 g shelled walnuts
1–2 red chillies, halved and deseeded, plus extra, thinly sliced, to serve (optional)
750 g new potatoes
1 large handful of black olives, destoned and torn
a few sprigs of fresh mint, leaves picked
3 free-range chicken thighs, skin on, deboned
1 onion, finely chopped
2 cloves of garlic, finely chopped
125 g breadcrumbs
300 ml milk
25 g Parmesan, finely grated
½ a lemon, to serve (optional)
做法 METHOD (分量 Serve: 4)
With a pestle and mortar, grind the walnuts until fine.
Pop the chillies into a blender with 100ml of water and blitz to a purée.
In a large pan of salted water, boil the potatoes for about 15 minutes until cooked through. Dry in a colander for a few minutes, then return to the pan, dress with olive oil and season.
Put a glug of olive oil in a small frying pan over a medium heat. Fry the olives and mint until lightly crispy. Add to the potatoes.
Place the chicken between 2 sheets of greaseproof paper and bash with a rolling pin or a heavy pan until flattened and an even thickness. Season well, drizzle with olive oil and place in the fridge until needed.
In a non-stick pan over a low heat, gently fry the onion and garlic in a good glug of oil for 20 minutes, or until soft and sticky. Stir in the blitzed chilli and cook for a few more minutes before adding the breadcrumbs.
Stir in the milk and cook for about 4 minutes, until the sauce thickens, adding a splash of water, if needed. Stir in the ground walnuts and Parmesan, simmer for a further 7 minutes, then season and keep warm while you cook the chicken.
Heat a griddle pan until screaming hot and add the chicken, skin-side down. Cook for around 4 minutes until the skin is lovely and golden, then turn and cook on the other side for 3–4 minutes until cooked through.
Serve the chicken on the sauce with the potato salad on the side. Add a squeeze of lemon and some extra sliced chilli, if you like.
營養成分(1人分), Nutritional information (per serving)
*以成人日均攝取量計算, Of an adult’s reference intake
食材資訊 Ingredients information: 橄欖油 OLIVE OIL
Olive oil is a healthy oil with an attractive flavor. It mainly benefits you in two ways. The first thing is its good percentage distribution of fatty acids, while the second is its polyphenols. In terms of fatty acids, olive oil contains less saturated fatty acid, monounsaturated fatty acid occupies about 50-80%, while polyunsaturated occupies the rest. Saturated fatty acid will increase HDL, thus increasing the risk of arterial embolism. Contrarily, monounsaturated fatty acid can decrease LDL and increase HDL, while polyunsaturated fatty acid will decrease both LDL and HDL, as well as having a higher chance of oxidization. In terms of polyphenols, virgin olive oil contains anti-oxidizing nutrients such as oleuropein, which may prevent cellular aging. It should be aware that except virgin olive oil, other olive oil available in the market are usually refined or mixed olive oil, which have lower nutritional value. Lastly, regarding to cooking, the smoke point of olive oil is usually higher than 190°C, which means it is suitable for normal stir-fry and low-temperature deep-fry.
食譜提供 RECEIPE & PHOTO CREDIT:
營養資料 NUTRITION INFORMATION
Special Thanks to Freeman Law for the Chinese Translation