I was looking for something to do with the butternut squash noodles (or ‘Boodles’, as it said on the packet) which I got from my local supermarket and this is what I came up with – chicken with a creamy, red wine sauce topped with crispy butternut squash and goats cheese (the latter two are a match made in heaven).
[recipe-foody]Serves 3 (you will need 3 small ramekins)
1 chicken breast
1/2 an onion
1/2 a carrot
a bunch of parsley (stalks only)
1/2 a small glass of red wine
1/2 a chicken stock cube
100g 0% fat greek yoghurt
1 tsp caramelized onion chutney (optional but recommended)
80g spiralized butternut squash
50g goats cheese
2 tbsp olive oil
- Slice the onion as thinly as possible and peel the carrot. Chop the parsley stalks and slice the chicken breast thinly and into small pieces.
- Add 1 tbsp of oil to a frying pan and fry the onion on a high heat for around 5 minutes, until it is beginning to soften.
- When the onion is beginning to brown, grate in the carrot (which will cool the pan right down) and add in the parsley stalks.
- Add in the chicken breast slices to the pan and stir everything together.
- Add in the wine and crumble in the stock cube. Allow the wine to reduce a little before turning the heat right down. The mixture needs to be very dry before you carry on with the remaining steps.
- Turn off the heat and stir in the greek yoghurt and, if using, caramelised onion chutney.
- Put the spiralized butternut squash into a bowl and add the remaining olive oil and salt/pepper.
- Add the chicken mixture into individual ramekins until about 3/4 full (you should be able to fill 3 ramekins). Fill the remainder with the spiralized butternut squash, taking care not to squash it down too much. Add the goats cheese on top.
- Cook in an oven at 180 degrees for around 20 minutes, checking that the butternut squash has lost its crunch completely before serving.
300 calories | 25g protein | 5g fat | 13g carbs
- Before adding the greek yoghurt, make sure that most of the liquid from the wine has evaporated – the dish should be sticky rather than watery.
- Turn off the heat and let the pan cool for a minute or two before adding the greek yoghurt; otherwise it will curdle.
- Keep the oven temperature on or below 180°C and don’t put too much butternut squash on the top of the ramekins. This is because the top will cook much faster than the bottom layers (if you want extra butternut squash as a side dish, you could cook some in a separate dish, drizzled in olive oil, seasoned and maybe even with some goats cheese throughout).
- Before serving, make sure that all of the butternut squash is cooked (this shouldn’t be a problem if you have stuck to the suggested quantities below). If not, you could carefully mix it around with a fork to uncover the bottom layers (which might ruin the presentation but at least it will be cooked).
- You don’t have to use the caramelised onion chutney, but it is a nice finishing touch.[/recipe-foody]