Steaming fish atop vegetables and then using the cooking liquid to make a sauce is a good way to retain water-soluble vitamins. Here a piece of haddock fillet is cooked with baby carrots and courgettes, and the stock is then used to make the classic Greek egg and lemon sauce called avgolémono. A herb pilaf completes the meal.
White fish such as haddock is an important source of good-quality protein, providing similar amounts to lean meat when judged on a weight for weight basis. * Rice is an important crop all round the world, the staple of the diet of millions of people. In addition to starchy carbohydrates, rice is a source of protein, though less than other cereals, and of most of the B vitamins. * Butter contains vitamins A, D and E. In contrast to other dairy products, it contains only a little calcium and no B vitamins.
For poached chicken with egg and coriander sauce, remove the skin from a 1.35 kg (3 lb) chicken, then put it into a deep saucepan in which it fits comfortably. Add 1 halved onion, 2 bay leaves and ½ tsp salt. Pour in enough water to cover. Bring to the boil, then cover and simmer very gently for 45 minutes, regularly skimming any froth from the surface. Add 675 g (1½ lb) scrubbed baby potatoes and simmer for a further 5 minutes, then add 250 g (8½ oz) baby leeks, cut into 5 cm (2 in) pieces. Simmer for about 10 more minutes or until the chicken is cooked, and the potatoes and leeks are tender. Transfer the chicken and vegetables to a warmed serving platter and keep warm. Blend 2 tsp arrowroot with 1 tbsp lemon juice in a small pan. Stir in 5 tbsp dry white wine and 120 ml (4 fl oz) of the chicken stock. Bring to the boil, stirring until thickened. Pour the sauce over 1 beaten egg in a bowl in a steady stream, whisking constantly. Return to the pan and whisk over a low heat for about 3 minutes or until smooth and thick. Stir in 3 tbsp chopped fresh coriander. Carve the chicken and serve with the vegetables and sauce. This dish needs no other accompaniments.
A, B6, B12, selenium * B2, C, niacin * B1, E, folate, calcium, copper, iron, potassium, zinc
Took shortcuts. Don't bother - 11 Nov 2009