Baked chicory with chicken in a sage & mustard sauce

Very Healthy
Health score
59%
Baked chicory with chicken in a sage & mustard sauce
55 min.
4
454kcal

Suggestions

Ingredients

  • head endive white
  • tbsp olive oil 
  • tbsp wine dry white
  •  chicken breast boneless skinless
  • 25 butter 
  •  shallots finely chopped
  •  garlic clove chopped
  • tbsp flour plain
  • 300 ml milk 
  • 150 ml crème fraîche 
  •  sage chopped
  • tsp dijon mustard 
  • tsp dijon mustard 
  • 50 cheshire cheese grated

Equipment

  • frying pan
  • oven
  • baking pan
  • aluminum foil

Directions

  1. Preheat your oven to fan 180C/conventional 200C/gas
  2. Trim away the stalk ends of the chicory, discard any limp or tired outer leaves, then cut the vegetable lengthways into quarters.
  3. Pour the oil over the bottom of a large shallow baking dish and arrange the sections of chicory, cut-side up, in a single layer.
  4. Pour over the wine, stock or water and cover with foil.
  5. Bake for 10 minutes while you prepare the rest of the ingredients.
  6. Slice the chicken into strips 1cm thick. Season lightly with salt and pepper. Melt the butter in a large frying pan until foaming, add sliced chicken and cook for 4-5 minutes or until the chicken is just turning golden brown. Stir in the shallot and garlic and cook for 1 minute.
  7. Remove the dish from the oven and add the chicken mixture to the chicory. Replace the foil and set the dish aside while you make the sauce.
  8. Melt the butter for the sauce in the frying pan (no need to wash it) then stir in the flour. Gradually pour in the milk, stirring all the time until the mixture thickens.
  9. Remove from the heat and stir in the crme frache or soured cream and sage with 2 tsp each of both mustards. Taste and add extra mustard plus salt and pepper if you think theyre needed.
  10. Pour the sauce over the chicory and chicken and sprinkle cheese on top.
  11. Bake, uncovered, for a further 25-30 minutes until the sauce is bubbling and the top is golden.

Nutrition Facts

Calories454kcal
Protein31%
Fat50.96%
Carbs18.04%

Properties

Glycemic Index
86.75
Glycemic Load
3.17
Inflammation Score
-10
Nutrition Score
44.393912916598%

Flavonoids

Malvidin
0.01mg
Catechin
0.09mg
Epicatechin
0.06mg
Hesperetin
0.05mg
Naringenin
0.04mg
Kaempferol
34.09mg
Myricetin
0.01mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:453.82kcal
22.69%
Fat:25.74g
39.6%
Saturated Fat:12.07g
75.47%
Carbohydrates:20.5g
6.83%
Net Carbohydrates:9.56g
3.48%
Sugar:6.49g
7.22%
Cholesterol:129.42mg
43.14%
Sodium:430.26mg
18.71%
Alcohol:1.16g
100%
Alcohol %:0.24%
100%
Protein:35.23g
70.47%
Vitamin K:783.36µg
746.06%
Vitamin A:7889.13IU
157.78%
Folate:494.44µg
123.61%
Manganese:1.52mg
76.16%
Vitamin B3:13.43mg
67.17%
Selenium:44.06µg
62.94%
Vitamin B6:1.03mg
51.47%
Vitamin B5:5.12mg
51.17%
Phosphorus:511.49mg
51.15%
Potassium:1694.4mg
48.41%
Fiber:10.95g
43.79%
Calcium:403.4mg
40.34%
Vitamin B2:0.59mg
34.71%
Vitamin C:24.38mg
29.55%
Vitamin B1:0.42mg
28.22%
Zinc:4.21mg
28.05%
Copper:0.51mg
25.48%
Magnesium:101.19mg
25.3%
Iron:3.58mg
19.89%
Vitamin E:2.55mg
16.98%
Vitamin B12:0.83µg
13.85%
Vitamin D:0.96µg
6.43%