Monday, December 11, 2006

Tangy Oven Baked Salad with Steamed Chicken

We've been trying to eat healthy.

This is ... somewhat healthy. I have a little butter in it.
It could be taken out or substituted. (actually, this dish requires no oil whatsoever. the butter was put in for ... flavor. but I'm sure it'll do just fine without.)

1 large white onion
1 large red pepper (capsicum)
5-8 small white mushrooms
2 cups of french beans
1/2 can cream of chicken soup
1 lemon
15g of butter
3 chicken breasts (or thighs)

black pepper to taste.


Step 1: Pre-heat your oven
Switch on your conventionial oven and pre-heat it at 190-200 degrees celcius for about 15-20 minutes. or however long you'd take to prepare all the other ingredients.
(no science here, you really justwant your food to cook. so don't worry about it. just turn it on.)

Step 2: Prepare the vegetables
Wash and chop up the onion, capsicum and mushrooms, then throw them into a deep oven safe
pan (i used a bread tin), along with your beans and mix the vegetables up evenly.

Step 3: the Sauce
The resulting sauce of this dish is made up of the vegetable's own liquid as well, which will appear when they are cooked. so don't worry if it looks a little dry now.
pour in the 1/2 can of soup, letting it flow through the gaps, as well as the juice of the lemon (there is no need to mix it now, just make sure the liquids you have at this point are evenly spread over the top and flow though the gaps. we'll mix it later.)
and finally, slice the butter and lay over your vegetables.

Step 4: Bake!
Cover your vegetables with a piece of foil and shove it in the middle of the oven to bake for 30-40 minutes.

Step 5: Steam Chicken
For simplicity and health, i just washed the chicken, put it in a metal plate on a rack over a pot of water and steamed it with no marinate whatsoever. this will take about 20 minutes or so to cook (poke it to check it. the juices should run clear when its done.)

Step 6: Shred Chicken
Let your chicken cool and tear the chicken into lovely shreds to lay on top of your warm salad.

Final Serve.
The vegetables should be cooked and soft by now. Stir it up in the baking tin and add pepper to taste.

Serve warm on a plate and top off with chicken shreds.
I had some baked potatoes and just added that in as well.


warm food ... great in the winter :)

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