The connection between nutrition and coagulation

Delicately fried chicken breasts with sea salt with rosemary

Ingredients:

• 4 x 150 g chicken breast (organic quality)
• Oil for frying
• Salt and pepper
• Sea salt with rosemary

Preparation:

Rinse the chicken breast briefly and dab dry with paper towel. Lightly salt and fry on both sides in a frying pan on medium heat for about 3–4 minutes until it is golden brown. Bake in a pre-heated convection oven at 180 °C for another 5 minutes. Sprinkle with the sea salt with rosemary before serving.

Tip:

The chicken breasts can be added to the rosemary potatoes in the last 5 minutes. This way the chicken and the potatoes will be ready at the same time.

Vegetarian cottage pie¹

Ingredients:

• Cooking spray
• 1 medium onion, peeled and finely chopped
• 2 medium carrots, peeled and finely chopped
• 2 celery sticks, finely chopped
• Salt and pepper
• 2 garlic cloves, minced
• 200 g brown button mushrooms, sliced
• 3 sprigs of fresh thyme, just the leaves
• 2 fresh bay leaves
• 300 g canned or pre-cooked green or Puy lentils
• 200 mL vegetable stock
• 2 tsp mushroom ketchup

For the topping:

• 650 g floury potatoes, peeled, chopped into evenly sized pieces
• 2 tbsp half-fat crème fraîche
• 1 tbsp Dijon mustard
• 2 tbsp semi-skimmed milk
• 1 medium leek, finely sliced

Preparation:

• Spray a large non-stick saucepan with 1-cal cooking spray. Add the onion, carrots, and celery, season with salt and pepper, and fry over a medium heat for 5 minutes. Add a splash of water to help them steam.
• Stir in the garlic and mushrooms, turn up the heat, and cook for about 4 minutes.
• Add the thyme, bay leaves, lentils, and stock and simmer for 3–4 minutes. Stir in the mushroom ketchup.
• While the lentils are cooking, tip the potatoes for the topping into a pan of salted water and boil for about 15 minutes until tender. Drain well, then mash with the crème fraîche, mustard, and milk, and season well.
• Steam the leek over a pan of boiling water for 3–4 minutes until tender and then stir into the mash.
• Preheat the oven to 200 °C/400 °F/gas mark 6. To assemble the pie, spoon the lentil mixture into a 1-litre ovenproof dish and top with the mash. Bake for 30 minutes, until piping hot throughout and the topping is golden brown.

Smoked haddock chowder²

Ingredients:

• 450 g smoked cod or smocked haddock (undyed)
• Bay leaf
• 2 tbsp light olive oil
• 50 g butter
• Onions
• 2 leeks, halved lengthwise and thinly sliced
• 3 celery sticks, thinly sliced
• 140 g sweetcorn kernels, frozen or fresh (approx. 1 cob of corn)
• 900 g potatoes, peeled and diced
• 3 garlic cloves
• 2 tsp chopped fresh thyme (or ½ tsp dried thyme)
• 300 mL milk
• Chopped fresh parsley for sprinkling*

Method:

1. Put the fish in a deep frying pan with the bay leaf and 600 mL boiling water. Cover and simmer for 2 minutes. Turn off the heat and leave to stand, covered, for a further 5 minutes. Drain, reserving the liquid, then flake the fish.
2. Heat the oil and butter in a deep saucepan. Add the vegetables and garlic and fry over high heat until starting to soften. Stir in the thyme and the reserved cooking liquid and bring to the boil. Reduce the heat and simmer for 10 minutes until the vegetables have softened.
3. Pour half the soup into a bowl and mash with a potato masher or fork. Return to the pan with the milk and fish. Simmer for 3 minutes, taste, and season if needed. Sprinkle with chopped parsley to serve.*

*Note: 1 tbsp of chopped parlsey = 21.92 mcg of vitamin K