Dill: The herb transforming health and your culinary creations

This herb, often associated with young potatoes or pickles, boasts numerous valuable properties that can significantly enhance our health and well-being. It's worth examining how dill affects the body and why it should be a staple in your daily diet.

While dill is low in calories, it is rich in essential nutrients for good health. It contains B vitamins, vitamin C, and provitamin A, and is also a source of important minerals, including calcium, iron, phosphorus, and magnesium.         

• The essential oils in dill stimulate the secretion of digestive juices, aiding digestion and preventing bloating.
• Dill extract has anti-inflammatory and analgesic properties, which can alleviate joint and muscle pain.
• Dill is rich in antioxidants that protect cells from damage caused by free radicals.
• Regular consumption of dill can help lower LDL cholesterol and triglyceride levels in the blood.
• Dill extract demonstrates strong antibacterial properties, serving as a natural antibiotic.
• Thanks to its magnesium and B vitamins, dill helps combat stress and improve mood.

Dill can be used in a variety of culinary ways. Fresh dill leaves pair perfectly with soups and chilled soups, adding freshness and aroma. They enhance the flavour of cottage cheese, yogurt, butter, and kefir. Dill provides a delicate, anise-like aroma to potatoes, scrambled eggs, and omelettes. It enhances the taste of fish and poultry while also adding freshness and originality to salads and slaws. In marinades, it imparts a unique flavour to dishes.

Dill should be appreciated not only for its taste qualities but also for the positive impact it can have on our health. Whether added to salads, sauces, or classic potatoes, dill will undoubtedly enrich your meals both in taste and nutritional value.

Chicken fillet in dill sauce is a delicious, light, and highly versatile dish. Aromatic dill blends perfectly with delicate poultry meat and creamy sauce. Below you’ll find a reliable recipe—perfect for a daily dinner, yet elegant enough to serve to guests.

Ingredients (for 2–3 servings):

Meat:

• 2 chicken breast fillets (about 400–500 grams),
• salt and pepper to taste,
• 1 teaspoon sweet paprika,
• 1 teaspoon dried or granulated garlic,
• 1–2 tablespoons oil for frying.

Dill sauce:            

• 1 tablespoon butter,
• 1 tablespoon all-purpose flour,
• 250ml chicken or vegetable stock (can be from a cube),
• 125ml single or double cream (or replace with milk for a less creamy sauce),
• 1 bunch of fresh dill,
• salt and freshly ground pepper to taste,
• (optional) 1 teaspoon lemon juice to balance the flavour.

Preparation:

Fillets:    

1. Wash, dry, and cut the chicken fillets lengthwise into thinner cutlets if they are thick.
2. Season with salt, pepper, paprika, and granulated garlic.
3. Heat oil in a pan and brown the fillets on both sides until golden (about 3–4 minutes on each side, depending on thickness). Set aside on a plate.

Dill sauce:        

1. In the same pan (using drippings from frying), melt the butter.
2. Add flour and mix quickly to create a light roux.
3. Gradually pour in the stock, stirring continuously until the sauce thickens and becomes smooth.
4. Add the cream, chopped dill, and season to taste with salt and pepper. You may add a little lemon juice if desired.
5. Return the browned fillets to the sauce and simmer, covered, on low heat for 5–7 minutes, until the meat is tender and the flavours have melded together.