+ One Pan Dinner Recipes

One pan Moroccan dinner

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.

Serves 4-6

Ingredients
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.

Optional extras
1 teaspoon of dulse flakes

Method

  1. Preheat your oven to 150℃.
  2. Use either an oven proof deep pan (with a lid) or a casserole dish.
  3. On a stove top, begin with softening the onion and garlic in a little-refined coconut (tasteless), butter or ghee over a low heat.  Push aside and slightly brown the meat of your choice. Take off the heat.  Now add the rest of the ingredients. Mix together roughly, place on the lid and throw in the oven for 60-90 minutes or until the meat is cooked.
  4. Finish with the fresh herbs and lime or lemon juice which adds a real freshness to the dish.
  5. Serve with cous cous or one of the variations below.

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A bit of chopping up, then throw it all in! 

Variations
Gluten free
Serve with brown rice or mashed potato.

Vegetarian
Double the chickpeas or add a can of drained brown lentils.

Grain free
Serve on mashed potato or sweet potato.

Paleo
Leave out the chickpeas.

Different vegetables
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.

Money saving
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.

I welcome you feedback!  Please comment, ask questions or make suggestions of your own below. 

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  • dani buchanan

    Hi George – love the blog! Ive been researching and following a lot of the concepts you touch on over the last year or two and am thrilled to have someone I know as a contact/guru/mentor/
    I know I know – have to catch up eventually – we’ll get there – just so busy.
    What are dulse flakes?
    Give my best to paul and the kids
    Dani Buchanan

    • Hi Dani, thanks for your feedback, glad to help. Dulse flakes are a highly nutritious sea vegetable. They are little flakes that I add to most casseroles, soups and sauces – just for nutrition rather than flavour. You can find out more about them and where to buy them under the Ingredients header tab. Catch up soon, G x

  • Katie

    Hi Georgia, I make a similar casserole with lamb necks and pumpkin. It’s delicious but there is a lot of oil on the top at the end of the cooking time (I guess because lamb necks can be quite fatty). If I’m organised I’ll make it ahead, chill it overnight it and skim the fat off before reheating, as I remember reading this in a recipe once. But I wondered is there goodness in that fat or is it better to bin it? Same question with the bone broth and the thin layer of fat you get after chilling it – should we be skimming that off?

  • Thanks for sharing your version Katie. Re the fat on casseroles and bone broth. I never remove the from chicken broth/stews but I do remove a bit from lamb broth. Mainly because there is SO much and I find it too rich and overpowering. But yes there is lots of good stuff in the fat so no need to remove every last bit. Enough to make it palatable and allow all the other lovely flavours to shine. G x

  • Chelsea Fletcher

    Sounds yum, could you cook this in a slow cooker?

  • Tobi

    Made this for the first time last night (just used the osso bucco meat I had in the fridge) it was a hit with the kids (2 & 4)!!! Of course when they first sited it they said “Yucky”, as they often do if its new. They particularly loved the chickpeas in it. Great to be able to get a variety of veg into them so easily. So glad to find another easy, hearty meal to add to the family meal rotation (and freezer).

    • Thrilled Tobi, love hearing that my recipes were loved by the whole family. Thanks for the feedback G x

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