Healthy Low Fat Dairy Free Coq Au Vin

This delicious, chicken in red wine, recipe,has all of the benefits of, healthy tomatoes,red bell peppers,garlic,red onions,oregano,served with steamed vegetables.

Coq Au Vin and Vegetables

Coq Au Vin 

2 servings,cooking time including preparation around 1 hour

Ingredients

1) 500 g Chicken or turkey, either jointed and skinned or ready bought cubed,the later will cook quicker.

2) a cup of good red wine ( if you wouldn't drink it don't cook with  it)

3) 1/2 tsp crushed black pepper corns

4) 1/4 tsp cayenne pepper ( it won't make the sauce hot but add the antioxidant benefit to dish)

5) 1 tsp paprika

6) salt to taste

7) 1/2 to 1  tsp of dried oregano

8) 1 red onion,peeled and finely sliced

9) 4 cloves garlic,peeled and crushed ( more or less to taste,leave to stand at least 5 minutes to develop their full antioxidant effects)

10) 400 g tin chopped tomato

11) 1 tbsp tomato puree

12) a few baby plum or cherry tomatoes

13) 1 tbsp light olive oil for cooking

14) 1 tbsp extra virgin olive oil to add to sauce at end of cooking (optional)

following vegetables amount to your own requirements,and preferably organic:- 

15) mashing potatoes,peeled

16) broccoli

17 cauliflower florets

18) carrots

19) kidney beans

20) washed and sliced chestnut or button mushrooms

21) dried shitake mushrooms,soaked 20 minutes in boiling water ( not cheap can be left out but are high in cancer fighting antioxidants,also use water they are soaked in for cooking)

22) plus unlimited other veg.desired

Method

a) prepare all vegetables ready for cooking,put potatoes in a large pan of water and bring to the boil,wash veg and steam above potatoes in a strainer/colander,cover and turn heat to simmer till all cooked.

b) while veg. is cooking cook rest of the ingredients

c) put a large pan on a medium heat,add light olive oil,onions,garlic,bell peppers,sliced chestnut/button mushrooms and stir fry till soft about 10 minutes

d) add tomato puree and stir fry 1 minute to take rawness off the puree and bitter taste

e) add tinned tomatoes and cherry/plum tomatoes

f) add salt to taste,black pepper,oregano,paprika,cayenne pepper,red wine and stir into sauce,bring to the boil add chicken/turkey,turn heat to a low simmer,cook about 15 minutes for chunks of poultry,check by cutting a piece in half to see if cooked through.Jointed poultry will take longer around 45 minutes.

mash potatoes,you can get away with no fat or milk, as the sauce is sufficient moisture.If creamy mash desired I break a raw organic egg into the mash and stir in,the heat of the potatoes will cook it.

Serve on a hot plate with a glass of red wine to accompany.