Low-fat, Low-GI Chicken Thighs with Marrow, Green Beans and Tomato Base Sauce

Recipe by: Timonmeerkat
The recipe is in the order that the dishes are prepared to have them all done at the same time.

All references to salt:
Less is always better

Marrow - Ingredients:
1x handful of baby marrows per person

Marrow - Method :
Preheat oven to 180 degrees C
Spray oven dish/pan with 'Spray and Cook'
Spray marrows with 'Spray and Cook'
Salt topside to taste
Place in pan and in oven and bake until top side is wrinkly and grilled
Turn and salt the other half to taste
Bake until other half is wrinkly and grilled
Turn oven down to 100 degrees C to keep warm

Sauce - Ingredients:
1x tablespoon extra virgin olive oil
1x medium tomato per person - liquidised or very finely chopped - skin and all
2x teaspoon crushed garlic
1x teaspoon fresh rosemary leaves (finely chopped)
3x teaspoon 'Bisto'

Sauce - Method:
Bring olive oil to medium to moderate heat in a big enough saucepan
Add garlic, rosemary and salt to taste
Fry for 3 minutes
Add tomatoes - fry for 3 minutes
Add enough water to form a somewhat runny sauce
Boil on high heat for 10 minutes
Add 'Bisto' dissolved in a little cold water
Stir and simmer for 10 minutes.
Add more water or Bisto (dissolved in cold water) to get the right consistency
Test and add salt to taste
Simmer for 5 minutes, turn down to lowest heat to keep warm

Chicken - Ingredients:
2x chicken thighs, skinned, deboned and all the fat cut off per person
Mustard powder
1x tablespoon extra virgin olive oil

Chicken - Method:
Salt chicken to taste
Rub chicken with mustard powder so all of it is coated
Heat olive oil in pan to medium to moderate heat
Add chicken and sear till cooked, turning occasionally
Turn down pan to low, keep warm

Green Beans - Ingredients:
1x handful of green beans per person
2/3rds of a cup of water

Green Beans - Method:
Chop ends off green beans
Place in microwaveable dish and add water, salt to taste (salt optional - they are really good fresh)
Repeat 3x: 100% power for 2 minutes, stir
Drain water off

Bring it all together:
Dish all items in a triangle around the edge of each person's plate
Pour a healthy helping of sauce in the middle
Serve

:)