+ Well Nourished | Rustic tarragon chicken, a nourishing one pan bake

Rustic tarragon chicken, a nourishing one pan bake

By now, you know I love super quick, delicious and nutritious one pan meals.  This is supposed to be quite rustic so don’t get hung-up on chopping everything up perfectly.

What’s so good about it?
This healthy chicken recipe is a nourishing one pan complete meal, and is fast and simple to make!  Plus it can be pre-prepared and reheated as needed.  It contains a perfect balance of protein, fats, fibre and a rainbow of vegetables and herbs.

Serves 4

Ingredients
1 onion, roughly chopped
2 large cloves  garlic, chopped
500-700grams chicken thighs or chicken legs
1 can  cannellini beans, drained and rinsed
2 carrots, peeled and roughly diced
2 sticks  celery, chopped
1 red capsicum, diced
2 small or 1 large sweet potato, washed and diced
3 tablespoons fresh tarragon, leaves picked and chopped or 1 tablespoon dried tarragon
Splash of white wine
½ cup chicken or vegetable stock (see here for the health benefits of bone broth)
Sea salt and ground black pepper, to taste
Chopped fresh parsley leaves, to serve

Method

  1. Preheat your oven to 180℃.
  2. Use an oven proof deep pan (with a lid) or a casserole dish.  On a stove top, begin with softening the onion and garlic in a little coconut oil or butter over a moderate heat.
  3. Push aside and brown the chicken.  Take off the heat.
  4. Now add the cannellini beans, vegetables, tarragon, wine, stock, and seasoning. Mix together roughly to make sure the herbs are evenly distributed.
  5. Place on the lid and throw in the oven for 50 – 60 minutes or until the meat is cooked.
  6. Finish with parsley leaves (which adds a real freshness to the dish and more nourishment).

Serve
Over chopped salad greens, chopped kale, steamed broccoli and mashed (pureed) cauliflower or potato.

Time-saving tip
If you are pushed for time and want to pre-prepare this meal, 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 to ensure the meat is cooked.  I also often take the lid off for the last 10 -15 minutes to brown the chicken.

Variations
Vegetarian
Double the legumes or add in mushrooms.

Different vegetables
If you dislike or don’t have a particular vegetable, just substitute it or leave it out.  This is a very versatile dish – anything goes!

Don’t like Tarragon?
Simple, thyme is a delicious alternative.

Love you to try this tasty dish and let me know how you like it?  Did you make any changes, love you to share?

 

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Rustic Tarragon Chicken one pan meal

 

  • Anita

    Yum! Looks delicious. Will make this on the weekend.

  • Rochelle

    Our family fav. We love it!!! Serve with couliflour rice. Yum

  • Nina

    Could you use a slow cooker for this?

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