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.
This delicious, one pan meal is super simple to make and so, so tasty.
- 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 x whole 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
- just before serving, add chopped parsley or coriander and the juice of half a lemon or lime.
- 1 teaspoon dulse flakes
Preheat your oven to 150℃.
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.
Serve with cous cous or one of the variations below.
Serve with brown rice or mashed potato.
Vegetarian and vegan
Double the chickpeas or add a can of drained brown lentils.
Serve on mashed potato or sweet potato.
Leave out the chickpeas.
Replace the garlic with a teaspoon (extra) of ground cumin and a pinch of chilli flakes.
replace the onion with a small bulb fennel, diced
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.