Lower blood pressure: Guinea Fowl with Apple, Wild Mushroom and Tarragon

Alphabet I I made this recipe using chicken for dinner while visiting friends in the beautiful Vosges countryside of France, writes Paul Gayler in Healthy Eating for Lower Blood Pressure. It went down well made with ingredients we had to hand in their kitchen and purchased at the wonderful local market that day in Gérardmer. There are some excellent wild mushroom varieties on the market, especially in autumn, and certain ones are available all year round
Guinea fowl with apple, wild mushrooms and tarragonGuinea fowl with apple, wild mushrooms and tarragon

Serves 4

Ingredients

  • 1 tablespoon sunflower oil
  • 4 x 180g skinless boneless guinea fowl breasts
  • Freshly ground black pepper
  • 200g mixed wild mushrooms (or button mushrooms), cleaned and sliced
  • ½ garlic clove, crushed
  • 100ml apple juice (no added sugar)
  • 150ml chicken stock (if using ready-made products or stock cubes use 'low-salt' varieties)
  • 100ml semi-skimmed milk
  • 1 tablespoon cornflour
  • 1 teaspoon Dijon mustard
  • 2 tablespoons chopped fresh tarragon

Method

  • Heat a heavy-based frying pan with a squirt of oil-water spray. Season the guinea fowl breasts with black pepper, add to the pan and seal quickly on both sides without allowing to colour. Add the wild mushrooms and garlic and cook for a further 2–3 minutes.
  • Remove the guinea fowl and set aside. Add the apple juice and stock and cook for 2–3 minutes.
  • Whisk the milk and cornflour together and whisk into the stock. Simmer for 5 minutes. Add the mustard and tarragon, then return the guinea fowl to the sauce. Cook for a further 5-6 minutes until the fowl is tender and the sauce thick enough to coat the bird. Season with black pepper and serve.

4 portions: 244 kcals, 39g protein, 5g fat, 1.8g saturated fat, 7g carbohydrate, 3.8g sugar, 0.4g fibre, 0.49g salt, 193mg sodium.

Healthy Eating for Lower Blood Pressure by Paul Gayler & Gemma Heiser MSc in association with the Blood Pressure Foundation is published by Kyle Cathie, priced £12.99. Photography by Will Heap. Buy this book at a discount from Saga Bookshop.

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