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.
Take a look at the variations (below the main recipe) for many suggestions to alter the recipe to suit your specific dietary requirements.
One pan Moroccan dinner
- 500 g meat of choice -approx. such a whole chicken thighs, chicken legs or diced lamb, lamb shanks or casserole chops (see below for vegetarian)
- 1 onion/s -roughly chopped
- 2 clove/s garlic -chopped
- 425 g can chickpeas -drained and rinsed (or cannellini beans)
- 2 carrot/s -peeled and roughly diced
- 2 stick/s celery -chopped
- 1 zucchini/s -diced (or grated for fussy people)
- 1 red capsicum/s -diced
- 75 g peas (½ cup) fresh or frozen
- 2 tsp ground cumin
- 1 cinnamon quill
- 1 tsp ground coriander
- 1 lemon/s -zest (peel off a few strips with your peeler)
- Chilli flakes -to taste
- Sea salt and freshly ground black pepper -to taste
- 680 g tomato passata (puree)
- ¼ bunch/s fresh parsley leaves
- 1 lemon/s -juice
- 1 tsp dulse flakes
- Preheat your oven to 150℃/300℉ (fan-forced).
- Use either 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-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 1-3 hours (depending upon the cut and size of the meat) or until the meat is tender. Chicken will cook in an hour, lamb will do better with a longer cook time. *
- Finish with the fresh herbs and lime or lemon juice which adds a real freshness to the dish.
- This can certainly cooked in a slow cooker. However, as the speed and temperature varies between the many brands of slow cookers, base the amount of liquid you add and the cook time on a similar style of recipe in the guide book for your specific slow cooker. The general rule of thumb is to halve the liquid and double the cook time, but understanding your own slow cooker is the best guide.
- Serve with cous cous or one of the variations below.
- Re-heat (covered) in a low oven until just hot.
- Store in an airtight container in the fridge.
- Can also be frozen.