Illes poached chicken breast for pasta with tomato sauce

Ingredients for 2 servings:

• 2 chicken breast fillets
• 250 ml milk with a fat content of 0.3 – 3.5%
• 2 tsp chicken broth, granulated or vegetable broth
• 1 garlic clove(s), finely chopped or squeezed
• Oregano, shredded
• Thyme, ground
• 1 tsp, leveled salt
• 1 pinch(s) of pepper, freshly ground and some chili and curry
• 1 tsp honey or sugar
• 1 shot of vinegar, fine
• 2 tbsp Parmesan, for binding
• 50 g tomato paste or ketchup OR:
• ½ can of tomatoes, pureed
• Basil, fresh chopped
• Parmesan
• Spice(s), according to your preferences

Instructions

Working time approx. 15 minutes; Total time approx. 15 minutes

quick and low-fat alternative to Bolognese

My recipes are geared towards a low-fat diet! If necessary, the amounts of ingredients can be increased or higher-fat ingredients can be used. The preparation principle remains the same! Cover the bottom of a small, narrow pot with water and add the milk. Add the spices such as oregano, thyme, and garlic to the milk. Bring everything to a boil briefly, stir in the vegetable stock and salt, and add the chicken breast to the boiling milk. Let it simmer for 10-12 minutes with the lid closed. If using an electric stove, use the residual heat from the burners. Remove the chicken breast and set aside on a plate. In the meantime, mix the tomato paste or ketchup with all the other ingredients, season to taste, and add to the milk. If a skin has formed, remove it beforehand or pour it through a sieve. Cut the chicken breast into smaller cubes and reheat briefly in the sauce. The slices should be juicy and slightly pink! Do not reheat! Add the fresh herbs before serving. Goes well with any kind of pasta, rice, and baguette! According to WW 2010 – per serving 5.5 PP for 120 g chicken breast, 3 PP + 2.5 PP for cheese and milk.