I love this super quick, delicious and nutritious one pan meal. It takes just minutes to prepare and it is supposed to be quite rustic, so don’t get hung-up on chopping everything up perfectly.
This healthy meal has everything you need to nourish the family. Protein, especially if on the bone will introduce those bone derived nutrients I posted on here. The spices improve digestion and offer immune support. The vegetables are of course full of fibre, vitamins, minerals and protective Phyto (plant) chemicals.
500 grams meat (approx) such a whole chicken thighs, chicken legs or diced lamb, lamb shanks or casserole chops (see below for vegetarian)
1 onion, roughly chopped
2 large cloves of garlic, chopped
1 can chickpeas drained and rinsed
1 jar tomato pasata or 2 cans of diced tomatoes (plus a splash of water)
2 carrots, peeled and roughly diced
2 sticks celery, chopped
1 small zucchini or eggplant, diced (or grated for fussy people)
1 red capsicum, diced
½ cup peas
2 teaspoon cumin powder
1 5cm long cinnamon quill
1 teaspoon coriander seed powder
Zest of a lemon or lime, just peel off a few strips with your peeler
Dried chilli flakes to taste (or leave out and add at the table to suit personal taste)
Sea salt and ground black pepper, to taste
Once cooked, just before serving, add chopped parsley or coriander and the juice of half a lemon or lime.
1 teaspoon of dulse flakes
A bit of chopping up, then throw it all in!
Serve with brown rice or mashed potato.
Double the chickpeas or add a can of drained brown lentils.
Serve on mashed potato or sweet potato.
Leave out the chickpeas.
Substitute any of the vegetables. Root vegetables work well. If using broccoli or cauliflower mix through about 10-15 minutes before the end of the cooking time (I really dislike soggy cruciferous).
Time saving tip
If you are pushed for time or want to pre-prepare this meal in the morning so you can throw it in the oven later that evening, don’t worry about sautéing the onion, garlic, and meat. Just throw all together, cover and refrigerate until you’re ready to bake. You will just need to bake it for an extra 10-20 minutes if it’s straight out of the fridge, to ensure the meat is cooked.
I have even pre-cooked this the day before and just reheated it prior to eating.
I find organic chicken drumsticks or drumettes cost the same as conventional free-range thighs. I stock up on these for casseroles as the bone-derived nutrients add so much goodness to a slow cooked casserole.
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