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One Pan Chicken Fajitas

| Make-ahead Meals, Chicken

These One Pan Chicken Fajitas are a quick, healthy, and flavour-packed meal that’s perfect for busy weeknights. With minimal prep, one baking tray, and customisable toppings, they’re sure to become a family favourite.

This week’s recipe, One Pan Chicken Fajitas, is one of many fabulous recipes in this years incredible Healthy Meal Planning bundle (along with 28 of my own recipes). I made it for my family during the holidays and they just loved it so I thought I’d better share it. Thanks to Heather from Passion For Savings for agreeing to let me feature it. It’s super quick and easy to make, with just one pan to wash (always a bonus) and it’s really, really tasty. It can also be easily customised to suit your tastes and food goals.

Health benefits

Chicken is a great source of lean protein, while the capsicums and onions provide a boost of vitamins and antioxidants. The homemade fajita seasoning adds a smoky flavour without the additives found in store-bought mixes.

Ingredients

This healthy Mexican recipe uses boneless chicken breasts or thighs, capsicums, and red onion. To make the fajita seasoning, mix Mexican chilli powder, smoked paprika, onion and garlic powder, cayenne powder and ground cumin. Extra virgin olive oil brings everything together for a simple, satisfying bake that’s loaded with flavour.

How to make sheet pan chicken fajitas

Preheat your oven and start preparing the fajita seasoning by mixing all the spices together. Slice the chicken, capsicums, and onion into thin strips, then arrange them on a baking tray. Drizzle with olive oil and sprinkle over the seasoning blend. Toss everything well to coat evenly, then bake in the oven for 25 to 30 minutes, stirring halfway through to ensure even cooking.

Serving suggestions and how to store

Serve the One Pan Chicken Fajitas in lettuce wraps topped with cheddar, coriander, radish, and lime wedges. For added creaminess, pair them with guacamole, diced avocado or even sour cream. Leftovers can be stored in an airtight container in the refrigerator and reheated gently in a low oven until warmed through.

Vary this One Pan Chicken Fajitas to suit your needs

If you need an onion and garlic-free version, simply omit these ingredients as the other spices will still provide plenty of flavour. To make this dish vegetarian or vegan, replace the chicken with mushrooms and reduce the cooking time to 20 minutes. For extra protein, toss black beans in the reserved spice mix and add them to the tray during the final five minutes of cooking. For a low-carb option, serve the fajitas with cauliflower rice or in lettuce wraps. Add Mexican Salsa for a special twist or even Guacamole.

These One Pan Chicken Fajitas are a delicious, quick, easy and healthy dish to add to your meal plan. It's fast family food at it's best.
Print Recipe
4.93 from 14 votes

One Pan Chicken Fajitas

These One Pan Chicken Fajitas are a delicious, quick, easy and healthy dish to add to your meal plan. It's fast family food at it's best. 
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Main Course
Servings: 4
Author: Georgia Harding

Ingredients

  • 500 g boneless, skinless chicken breasts (I've also used thigh meat)
  • 2 red capsicum/s
  • 1 red onion/s -peeled
  • 2 tbsp extra virgin olive oil -extra virgin

Fajita seasoning

  • 2 tsp Mexican spice mix (my spice blend recipe here)
  • 1 tsp sea salt
  • 1 tsp smoked paprika
  • ½  tsp onion powder
  • ½  tsp garlic powder
  • ¼ tsp cayenne pepper
  • ½ tsp ground cumin

Instructions

  • Pre-heat your oven to 350°F/180°C (fan-forced).
  • Prepare fajita seasoning by mixing all of the spices together. Set aside
  • Cut the chicken, onion and bell peppers into thin strips and place on a sheet pan or baking dish.
  • Drizzle with olive oil.
  • Sprinkle with homemade fajita seasoning.
  • Toss with tongs or spatula to get everything evenly coated.
  • Bake for about 25-30 minutes (stir halfway through).

Serve

  • Serve in lettuce wraps with cheese and your favourite toppings! 
  • I've served it here with cheddar, coriander (cilantro) leaves, radish and fresh lime juice. But you can tailor this to suit your families needs and tastes.
  • I love it with Guacomole or diced avocado too.

Make-ahead

  • Re-heat in a low oven until just hot.

Store

  • Store in an airtight container in the fridge.

Notes

Onion and garlic-free

You can omit them all, the other spices add loads of flavour. 

Vegetarian and vegan

Replace the chicken with 300g of brown or field mushrooms and reduce the cooking time to 20 minutes. Reserve 1 tsp of spice mix and toss through 1 drained and rinsed can of black beans. Add these to the baking tray 5 minutes before the vegetables are ready to warm them. 
 

I'd love to hear how you enjoy this simple, delicious meal. Let me know by posting a comment below. 

Vietnamese Meatball Soup

| Budget Friendly, 30 Minute Meals, Make-ahead Meals, Pork recipes, Chicken, Freezable Meals, Vegetarian, Soups

This Vietnamese Meatball Soup recipe has become a bit of a staple this winter. Mainly because it’s delicious, easy and quick to make (and it can be customised to include what ever vegetables you have in your fridge). It’s also jam packed with immune supportive ingredients which is so handy at this time of the year.

My 14 year old daughter is a budding singer/ songwriter (you can hear her sing on Instagram). I was talking to her the other day about her inspirations for the lyrics in her songs (which for her age are often very deep). She said she wrote lyrics based on stories or experiences she’s heard about or perhaps a feeling or emotion she’s felt. It got me thinking about how I come up with recipes and I discovered how similar our origins for creativity are. For me a recipe comes to pass based on flavours I’ve enjoyed (generally eating out or when travelling far away places) or based on what I feel like eating (often something my body craves).

In the case of this recipe it was a bit of both – I’ve traveled a lot of Asia (hubby and I backpacked South East Asia, India and Nepal for a year before kids) and I have memories of eating a soup like this in Vietnam. Also, through these colder months, my body has been craving the warming, immune supportive spices in this dish. Creativity comes in so many shapes and forms, for me cooking is one of my favourite creative releases.

Health benefits

This soup is a nourishing powerhouse. The ginger and garlic help support your immune system, while chicken bone broth adds gut-healing properties. The coconut milk brings in healthy fats, and all those veggies pack in antioxidants and essential nutrients to keep you feeling your best. Plus, there’s lots of protein in the meatballs.

Ingredients

You’ll need chicken mince, coconut oil, ginger, garlic, chicken broth, coconut milk, turmeric, kaffir lime leaves, and fresh coriander, along with your choice of veggies. These ingredients not only add layers of flavour but also bring a variety of health benefits like anti-inflammatory properties from turmeric and a boost of protein from the meatballs.

How to make Vietnamese Meatball Soup

Start by making the delicious broth with coconut oil, fresh ginger, garlic cloves, chicken broth, and coconut milk. While it simmers over a medium heat, prepare the meatballs by mixing chicken mince (ground chicken) with grated carrot, ginger, coriander, and a hint of lime zest. Once the broth is ready, add the meatballs and let them cook through. Blanch your veggies at the end, add lime juice, and serve it all up with a sprinkle of coriander (cilantro) and chilli flakes.

If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve this soup hot with added rice noodles or rice vermicelli if you’re feeling extra hungry. Store any leftovers in an airtight container in the fridge for up to 3 days, or in the freezer for up to 3 months—just reheat gently on the stovetop to keep everything tender and flavourful.

Vary this Vietnamese Meatball Soup to suit your dietary needs

For a vegetarian option, swap the chicken broth for veggie broth and use tofu instead of meatballs. You can also substitute chicken mince with pork or turkey, or add noodles if you need a heartier meal. Need it to be garlic-free? Skip it and add a pinch of chilli flakes for extra heat.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary goals.

For more delicious, easy to make healthy soup recipes, click HERE.

This Vietnamese Meatball Soup is delicious, nourishing and so quick and easy to make. It really is 'food as medicine' and a supurb family meal.
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4.95 from 35 votes

Vietnamese Meatball Soup

This Vietnamese Meatball Soup is one of my winter go-to's. It’s easy to whip up, packed with flavour, and you can add whatever veggies are in your fridge. Plus, it's loaded with immune-boosting ingredients—perfect for staying healthy through the colder months.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Soup, Main Course
Cuisine: Asian
Servings: 4
Author: Georgia Harding

Ingredients

  • 1 tbsp coconut oil
  • 1 tbsp ginger root - finely grated
  • 3 clove/s garlic - finely grated or crushed
  • 750 ml chicken broth or stock (3 cups)
  • 400 ml canned coconut milk
  • 1 tbsp ground turmeric
  • 2 tbsp fish sauce
  • 1 tbsp coconut sugar or rapadura
  • 4 kaffir lime leaves - vein removed and thinly sliced
  • 6-8 spring onion/s - white part sliced
  • Vegetables (of choice to add to soup) (optional) sliced very small is best so they cook quickly. I generally add whatever I have at the time, often broccoli, carrot, snow peas, shiitake mushrooms, and a handful of kale or baby spinach added right at the end.
  • Sea salt and freshly ground black pepper - to taste
  • ¼ bunch/s fresh coriander leaves - to serve
  • chilli flakes - to serve

Meatballs

  • 1 cm ginger root - finely grated
  • 2 tbsp fresh coriander leaves - finely chopped
  • 1 carrot/s - finely grated
  • 500 g chicken mince
  • 1 tbsp coconut flour
  • 1 tsp sea salt
  • ground black pepper - to taste
  • 1 lime/s (large) zest only (add juice to soup to finish)

Instructions

  • In a large pot, heat the coconut oil. Add the ginger and garlic and sauté for a minute until the garlic just starts softening.
  • Now add the chicken broth, coconut milk, turmeric, fish sauce, coconut sugar, kaffir lime leaves and spring onion and bring to a rolling simmer.
  • Whilst that's heating, make your meatballs by putting the ginger, coriander, grated carrot, chicken mince, coconut flour, sea salt, black pepper, lime zest, into a large bowl. Mix together until well combined and form into golf sized balls.
  • When the soup comes to a rolling simmer, add the meatballs and allow to cook for 5 minutes or so until cooked through (the larger the meatballs the longer they will need).
  • If you are adding vegetables, carefully remove the meatballs and divide between the serving bowls and add the vegetables to the soup to blanch them for a couple of minutes (take care not to over cook them). Divide the vegetables between the bowls.
  • Lastly, add the lime juice to the soup, taste and add more seasoning if needed (salt and black pepper). 
  • Divide the soup between the bowls, garnish with the coriander and serve with chilli flakes.

Thermomix

  • Start with the meatballs. If you are going to make your own chicken mince, do this first and set aside.
  • Chop the ginger and coriander, 5 seconds, speed 8. Add the carrot 10 seconds, speed 8.
  • Add the chicken mince, coconut flour, sea salt, black pepper, lime zest, mix 30 seconds, reverse speed 2 (you may need to scrape the sides during the mixing) - make sure it is well combined and form into golf sized balls. Set aside.
  • Now start the soup. Mince the ginger and garlic, 5 seconds, speed 8.
  • At this point I transfer it to a pot as the blades will break up the meatballs when cooking them. Continue from step 4 in the method above.

Make-ahead

  • Re-heat in a pot over a low heat until just hot.

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen.

Notes

Garlic-free

Omit and replace with a pinch of chilli flakes.

Onion-free

Omit the spring onions.

Seafood-free

Replace the fish sauce with a teaspoon of sea salt.

Home made Chicken Bone Broth

Recipe HERE

Different meatball

You can also sub the chicken for pork or turkey.

Vegetarian

Sub the chicken broth for vegetable broth and the meatballs for cubes of firm organic tofu.

Add noodles

If my tribe are extra hungry, I cook up brown rice noodles, strain and divide between bowls. Then just add the above to it when ready (it heats the noodles). 
.

I'd love to hear how you enjoy this delicious, nourishing meal - post a comment or help it to reach more people by rating the recipe.

Creamy Mexican Chicken

| Make-ahead Meals, Chicken, Freezable Meals

This Creamy Mexican Chicken recipe combines tender chicken with rich flavours from chipotle, tomatoes, and almonds. The dish is finished with a zesty guacamole and fresh coriander, making it perfect for a hearty family meal that’s loaded with flavour and nourishment whilst being easy to prepare.

I love to cook – it’s almost a kind of creative release when I step into the kitchen. I rarely plan too far beyond a core ingredient (generally protein) and never really know what’s going to happen until I check out what veggies and flavour boosters are in the fridge.

This is basically how I bring recipes together to share with you. I put together a combination of flavours in a first run and if I think it is up to a ‘Well Nourished’ standard, I scribble it on a piece of paper and come back to it another day for a formal trial run (and hope I can find that piece of paper – I really need a better system).

My aim with every recipe is obviously to make it as delicious and nourishing as possible (and also simple to make). In my household, it doesn’t matter how ‘healthy’ a meal is, if it doesn’t taste good, then no ones happy (kids because they don’t like it, hubby and I because they are complaining, food’s going to waste and we don’t want it for the lunch the next day because we aren’t really enjoying it also)!!

But I digress – back to this recipe for Creamy Mexican Chicken which simply ticks all the boxes. Delicious, nutritious, tasty as anything and SO quick and easy to make. There are no complaints when this is on the menu!

Health benefits

This gluten-free dish offers protein from chicken and black beans, which also add fibre for a filling and balanced meal. Almonds provide healthy fats and vitamin E, while chipotle adds a smoky spice rich in antioxidants. With the avocado in guacamole, you’ll also get a boost of healthy monounsaturated fats.

Ingredients

To make this creamy Mexican chicken, you’ll need boneless chicken thighs, garlic, canned tomatoes, chipotle in adobo sauce, raw almonds, celery, chicken broth or stock, black beans, fresh coriander (fresh cilantro), avocados, lime juice, and seasoning. These ingredients come together to create a smoky, creamy, and satisfying meal.

How to make creamy Mexican chicken

In a blender, combine the garlic, tomatoes, chipotle, almonds, celery, stock, and salt to create a smooth sauce. Pour the sauce over the chicken and black beans in a large pot, then simmer on low heat for about 30 minutes. For guacamole, mash the avocado with lime juice and season to taste. When the chicken is tender, stir in the fresh coriander, and serve with guacamole on the side.

Serving suggestions and how to store

Serve this dish with a slaw, rice, or as a filling for tacos, corn tortillas or flour tortillas. Leftovers can be stored in an airtight container in the refrigerator and it freezes well too. Reheat gently over low heat to preserve the creaminess of the sauce.

Vary this creamy Mexican chicken to suit your needs

For a vegan version, substitute the chicken with tempeh and use vegetable stock. Make it nut-free by swapping almonds for sunflower seeds. If you’re cooking gluten-free, check that your chipotle is certified gluten-free. For a slow-cooked option, bake in a cast iron pan at 150°C for 90 minutes for a melt-in-your-mouth result. 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.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements (including vegan).

For more delicious, easy to make healthy meal recipes, click HERE.

Creamy Mexican Chicken - This Creamy Mexican Chicken is super quick and easy to make and a delicious, healthy meal. It is dairy-free, gluten-free and family friendly.
Print Recipe
4.95 from 20 votes

Creamy Mexican Chicken

Seriously simple to make, but SO delicious to eat. This Creamy Mexican Chicken is just divine and gluten, grain and dairy-free.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Main Course
Cuisine: Mexican
Servings: 4

Ingredients

  • 500 g boneless and skinless chicken thighs -roughly diced (or drumsticks)
  • 2 clove/s garlic -finely chopped
  • 400 g diced tinned tomatoes
  • 1-2 chipotle in adobe sauce *see note below
  • 70 g raw almonds (½ cup)
  • 3 stick/s celery -roughly chopped
  • 120 ml chicken broth or stock (½ cup)
  • 1 tsp sea salt - or to taste
  • 400 g can black beans -drained and rinsed (or 1 cup cooked black beans)
  • 1 bunch/s fresh coriander leaves -finely chopped

Quick guacamole

  • 2 avocado/s -peeled and flesh removed
  • 1 lime/s (small) - juice
  • Sea salt and freshly ground black pepper -to taste

Instructions

  • * Note - Chipotle in Adobe sauce are available in most big supermarkets or gourmet delis. They are the flavour hero of this dish and give it a little heat and a beautiful smokey flavour (obviously the more you add the spicier it becomes - 1 chili pepper is still mild, 2 chili peppers add a tiny amount of heat). Once you've opened the can, store leftovers in an airtight glass jar in the fridge. They last forever this way and trust me, you will make this meal again! If you happen to have the paste (so no visible chili peppers), then 1tsp is about the same as 1 chipotle chilli.
  • If you don't have chipotle you can sub with a heaped teaspoon of cumin and smokey paprika. This option will have no heat at all. If you only use just one chipotle, perhaps add ½ teaspoon of cumin and smokey paprika too.
  • Place the garlic, tomatoes, chipotle, almonds, celery, stock and sea salt in a food processor or high speed blender and process until smooth. If using a Thermomix, 1 minute, speed 7.
  • Put your chicken thighs into a large pot with the black beans and sauce, cover and simmer over a low to moderate heat for approx. 30 minutes. If using a Thermomix, add the chicken and black beans to the sauce and cook 30 minutes, temp 90, reverse lowest speed.
  • To make the guacamole, mash the avocado and mix with the lime juice and seasoning.
  • Once the chicken is cooked, mix through the coriander and serve with the guacamole (and any of the suggestions below).

Serve

  • with a slaw or simple salad (here I've served it with shredded cabbage, mint, shallots and grated carrot tossed in the juice of one lime) 
  • with rice or quinoa (a good choice for corn-free)
  • as a sauce for nachos in tacos or tortilla wraps if your not dairy-free, my family love a dollop of sour cream too 

Make-ahead

  • Re-heat in a pot over a low heat until just hot.

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen.

Grab Bag Formula Method

  • If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
  • Place the garlic, tomatoes, chipotle, almonds, celery, stock and sea salt in a food processor or high speed blender and process until smooth.
  • Into your Grab Bag, place the chicken thighs, sauce and black beans. Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
  • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
  • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay. Place the lid on the pot, set your oven to 150°C/300°F (fan-forced) and cook for 2 hours.
  • ** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE.
    OR
    If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal - HERE.

Notes

Vegan

Replace the chicken with slices of tempeh and the broth with vegetable stock. 

Nut-free

Replace the almonds with toasted sunflower seeds.

Slow cooked

I have also slow cooked this in a cast iron pan in the oven 150℃ for 90 minutes.

Garlic-free

Replace the garlic with a tsp of cumin powder.

Legume-free

Simply omit the beans.

Gluten-free

Just make sure the Chipotles are gluten-free (generally they are but please check if you are coeliac).
 

Hope you enjoy it and I'd love to hear how you enjoy it? Post a comment below.

Meatballs & Kale In Lemony Garlic Broth

| Budget Friendly, Make-ahead Meals, Chicken, Freezable Meals

This comforting meatballs and kale in lemony garlic broth recipe is perfect for a nourishing, warming meal with rich flavours from herbs, tender meatballs, and a zesty, savoury broth.

This cracking recipe is thanks to my lovely friend Irena from Irena Macri | Food Fit For Life. I’m a huge fan of Irena’s work – her recipes are delicious, nutritionally balanced, easy to make.

This recipe is super popular for very good reason!

Health benefits

Packed with protein from the meatballs and chicken broth and loaded with antioxidants from the kale and garlic, this soup is a great immunity booster. The fresh lemon juice adds vitamin C and enhances digestion, making it a wholesome, healthy option.

Ingredients

This recipe uses ground turkey, chicken, or pork mince for the meatballs, seasoned with fresh herbs and cloves garlic. The chicken broth includes nutrient-rich kale, leek, garlic, carrot, potato, and a splash of lemon and lime juice for a refreshing tang.

How to make Meatballs & Kale In Lemony Garlic Broth

Start by blending leeks, herbs, garlic, and lime zest for the meatballs, then mix with mince and seasoning. Form into meatballs and fry until golden. For the broth, sauté leek, lemon peel, carrot, and potato, then add garlic, cumin, star anise, chicken stock, and fish sauce. Combine everything, add kale, and finish with a squeeze of lemon and lime juice for an added burst of flavour. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve hot with crusty bread or a side salad for a balanced meal. This soup can be stored in an airtight container in the fridge and reheated gently on the stovetop until warmed through.

Vary this to suit your dietary needs

Try swapping the herbs with sage or oregano, or use basil instead of parsley for a fresh twist. For a different protein source, fish mince works well too, adding a unique flavour to the broth.

These Meatballs & Kale In Lemony Garlic Broth is a delicious, healing meal that's gluten, grain & dairy-free. It is such a wonderful combination of flavours
Print Recipe
4.86 from 7 votes

Meatballs and Kale in a Lemony Broth

This delicious, zesty soup come meal is so nourishing - truely food as medicine!
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
Course: Main Course
Servings: 4

Ingredients

For the meatballs

  • ½ leek (pale part), roughly cut (or 2 spring onions)
  • ¼ bunch/s fresh parsley leaves (about 10 g)
  • ¼ bunch/s fresh mint leaves (optional)
  • 4-5 sprig/s fresh thyme leaves (1 tablespoon approx.)
  • 1 clove/s garlic
  • 1 lime/s -zest
  • 600 g ground mince (turkey, chicken or pork mince)
  • 1 tsp sea salt - or to taste
  • ½ tsp ground black pepper
  • 1 tsp butter, ghee or coconut oil

For the soup

  • 2 tbsp extra virgin olive oil - extra virgin
  • ½ leek (green and pale part)
  • 1 lemon/s (5 peels of the skin)
  • 1 carrot/s (large) peeled and diced into halves
  • 1 potato/s (large) peeled and diced into small cubes
  • 3 clove/s garlic - sliced
  • 1 tsp ground cumin
  • 2 star anise
  • 750 ml chicken broth or stock (3 cups)
  • 1½ tbsp fish sauce
  • Sea salt and freshly ground black pepper - to taste
  • 10-12 stem/s kale - torn off the stem and into smaller pieces
  • ½ lime/s - juice
  • ½ lemon/s - juice (approx. 2 tablespoons)

Instructions

  • If you have a food processor, place leeks, parsley, mint, thyme, garlic, and lime zest inside with an S-blade on. Blitz a few times, until the ingredients are finely ground up. If using a Thermomix 10 seconds, speed 5. Alternatively, chop everything very finely using a knife.
  • Transfer to a large mixing bowl together with the mince, salt and pepper. Mix really well, until well incorporated. If using a Thermomix, 40 seconds reverse speed 3 (you may need to use the spatula to help mix it through).
  • Heat coconut oil in a large skillet over medium-high heat. Roll the mixture into small meatballs, about 20g each, smaller than a Ping-Pong ball. Fry the meatballs for 7-8 minutes, turning them throughout so they go golden-brown on all sides.
  • In the meantime, add the olive oil, the other part of the leek, lemon peel, carrot and potato to a medium saucepan. Sauté for a few minutes, then add the garlic, cumin, star anise, chicken stock and fish sauce. Season with some salt and pepper and bring to boil.
  • Add the meatballs and cook over medium heat, covered, for 3-4 minutes. Prepare the kale and add to the soup, stir through and cook for a further 5 minutes, covered. Test the potato and once soft, remove from the heat and add the lime and lemon juice.
  • Stir and taste for salt. Let it sit for 5 minutes off the heat before serving.

Make-ahead

  • Re-heat in a pot over a low heat until just hot.

Store

  • Store in an airtight container in the fridge.

Notes

Herbs

Other herbs like sage and oregano can be used instead of thyme and coriander or basil will work well instead of parsley.
 
 

Let us know how you like this delicious, nourishing meal. Please post a comment and rate this recipe below!

Mum’s Lemon Chicken

| Budget Friendly, Make-ahead Meals, Chicken, Vegetarian

On a recent trip to Perth, my mum cooked me many delicious dinners, but this one was a standout. She threw it together (she’s a kitchen freestyler, just like me) and it was so good I knew I had to share it with you. It’s budget friendly, incredibly easy to make and tastes divine. When I tested the recipe at home, my whole family adored it – so here it is: my mum’s Lemon Chicken.

My mum has always been a great cook; well except for a short time when she was following the Pritikin Diet. She stopped cooking in fat and if you’ve ever eaten a roast chicken, skin removed and cooked in nothing but water, you’ll know just how ordinary it is – chicken and potatoes definitely need fat and salt to taste good! As you can tell, I’m a little scarred by that fat-free stage of my childhood!

This lemon chicken recipe is a crowd-pleaser, bursting with flavour and perfect for family dinners or meal prep. With succulent drumsticks roasted to perfection and infused with zesty lemon, smoked paprika, and aromatic herbs, it’s an easy one-pan dish that brings comfort to the table. Plus, it’s versatile enough to pair with a variety of sides, making it a fantastic addition to your weekly meal rotation.

Health benefits

This lemon chicken is not only delicious but also packed with nutrition. Chicken drumsticks are a great source of protein, essential for muscle repair and growth. The addition of turmeric adds anti-inflammatory benefits, while the colourful veggies like carrots, celery, and potatoes provide carbohydrates, fibre, vitamins, and minerals that support overall health. Plus, using natural sweeteners like honey or rice malt syrup keeps it refined sugar-free.

Ingredients

To create this easy baked lemon chicken dish, gather chicken drumsticks (or Marylands or bone-in chicken thighs), butter, ghee, or coconut oil, rice malt syrup or honey, smoked paprika, diced red onions, chicken broth or stock, sliced garlic cloves, diced celery sticks, sliced carrots, peeled and roughly diced potatoes, ground cumin, grated fresh turmeric (or dried), chopped fresh rosemary (or dried), a pinch of chilli flakes (optional), lemon slices, and sea salt and freshly ground black pepper to taste.

How to make baked lemon chicken 

Begin by preheating your oven to 180°C (350°F). In a big bowl, toss the chicken with the sweetener, smoked paprika, and a pinch of sea salt. In a large baking dish over medium heat, sauté the diced onion in butter or ghee until translucent. Push the onion aside and brown the chicken on all sides before removing it from heat. Add the chicken stock, garlic, celery, carrots, potatoes, cumin, turmeric, rosemary, and optional chilli flakes, mixing gently. Arrange lemon wedges among the chicken and bake for 1 hour until the chicken is tender.

Serving suggestions and how to store

Serve this lemon baked chicken with all the delicious pan juices over a bed of wilted greens, cauliflower rice, quinoa, or your choice of mashed potatoes for a comforting meal. Or simply serve with a side salad. Store any leftovers in an airtight container in the fridge for up to 3 days or freeze for longer storage. Reheat covered in a low oven until hot.

Vary lemon chicken to suit your dietary needs

Feel free to customise this recipe to fit your dietary preferences! For a vegetarian version, swap the chicken for large halved field mushrooms and add canned chickpeas towards the end of cooking. If you’re avoiding onions, replace them with finely diced fennel. To make it garlic-free, simply omit the garlic or add an extra teaspoon of ground cumin for flavour. Additionally, you can experiment with different vegetables to tailor the dish to your liking!

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

For more healthy, delicious and easy to make meals – click HERE.

How to eat whole foods on a tight budget ($10 a day), with limited time to cook & only a small, basic kitchen. I show you how I did this
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4.88 from 24 votes

Mums Lemon Chicken

This is my kind of meal, one with a little bit of prep that I can throw in the oven and forget until it's cooked. This one pan Lemon Chicken is a delicious, nourishing meal.
Prep Time15 minutes
Cook Time1 hour
Total Time1 hour 15 minutes
Course: Main Course
Servings: 4

Ingredients

  • 12 chicken drumsticks (or Marylands)
  • 2 tbsp butter, ghee or coconut oil
  • 1 tbsp rice malt syrup or honey
  • 1 tbsp smoked paprika
  • 2 red onion/s -peeled and diced
  • 250 ml chicken broth or stock (1 cup)
  • 2 clove/s garlic -peeled and sliced
  • 2 stick/s celery -diced
  • 2 carrot/s -sliced
  • 2 potato/s (Dutch cream or Kipfler) peeled and roughly diced
  • 1 tsp ground cumin
  • 1 tsp fresh turmeric root -grated (or ½ teaspoon dried)
  • 1 tsp fresh rosemary leaves -chopped (or ½ teaspoon dried)
  • Pinch chilli flakes (optional)
  • 1 lemon/s (large) -sliced into about 8 wedges**
  • Sea salt and freshly ground black pepper -to taste
Metric - US Customary

Instructions

  • Preheat your oven to 180°C / 350°F (fan-forced).
  • In a big bowl, toss the chicken with the sweetener, paprika and a pinch of sea salt to coat it.
  • Place a large baking dish (I use a cast iron one) on your stove top and over a low to moderate heat, sauté the onion in a little butter to ghee (or olive oil for dairy-free) until just translucent.
  • Push the onion to the side (away from the heat), turn up the heat and brown your chicken on all sides. Remove from the heat.
  • Add the bone broth, garlic, celery, carrots, potatoes, cumin, turmeric, rosemary and optional chilli flakes.
  • Gently mix it through the chicken and season again if needed.
  • Arrange the lemon wedges, flesh side down between the pieces of chicken. **** If your lemon has a really thick pith / white part (more than 5mm) then don't add as the pith can impart a bitter flavour to the pan juices. Instead add a little lemon juice to the pan juices after cooking.
  • Pop in the preheated oven and bake for 1 hour.

Serve with all of the delicious pan juices...

  • On a bed of greens (they will wilt under the casserole).
  • With fresh parsley or peas. I love a green hit with any meal. 
  • On cauliflower rice, quinoa or rice (for gluten-free) or cous cous (if okay with gluten).
  • Over mashed potato or sweet potato.

Extra fast, lazy version

  • Just throw it all in the roasting pan and straight into the oven. You may need to pop it under the grill prior to serving to crisp up and brown the chicken. 

Make-ahead

  • Re-heat (covered) in a low oven until just hot.

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen.

Grab Bag Formula Method

  • If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
  • Place the drumsticks first then the rest of the ingredients (except the lemon juice) into the Grab Bag.
  • Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
  • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
  • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay.
  • Place the lid on the pot, set your oven to 160°C/320°F (fan-forced) and cook for 2½ hours.
  • Add the lemon juice to the pan juices and season. Taste and adjust as needed.
  • ** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE.
    OR
    If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal - HERE.

Notes

Vegetarian

Replace the chicken with large field mushrooms (halved), reduce the cook time to 45 minutes and add in a can of drained chickpeas for the last 15 minutes of cooking. Also use vegetable stock. Serve with rice or quinoa to ensure a complete protein.

Onion-free

Replace the red onion with one finely diced bulb of fennel.

Garlic-free

You can simply omit the garlic or add an extra teaspoon of ground cumin.

Fructose-friendly

Choose rice malt as your sweetener. 

Different veggies

Feel free to experiment with different vegetables.
 

I hope you love this dish as much as I do and I'd love to hear from you. Write a comment or rate this recipe.

Chicken, Bacon and Vegetable Meatloaf

| Make-ahead Meals, Chicken

This healthy, easy to make Chicken Bacon Vegetable Meatloaf came about when I was was looking to make a tasty no fuss meal that I could bake ahead and reheat later for dinner. I was planning meatballs, but wasn’t in the mood for rolling them, so decided to make this tasty meatloaf. This really nourishing meal was the delicious result. I hope you like it too?

Health benefits

Chicken provides lean protein, while the assortment of vegetables adds vitamins, fibre, and antioxidants. Using quinoa instead of breadcrumbs boosts the protein and fibre content, making this dish more nutrient-dense. All round its a healthy, nutritionally balanced meal.

Ingredients

This gluten-free chicken vegetable meatloaf recipe combines red onion, garlic, celery, carrot, capsicum, and spinach with chicken mince and smoky bacon. Flavoured with thyme and smoked paprika, the addition of rolled quinoa and eggs helps bind the ingredients together. It comes together to make a simple, healthy mid week meal that the whole family will love.

How to make this chicken meatloaf recipe

To make this chicken bacon vegetable meatloaf, start by finely chopping the vegetables and mixing them with the quinoa, egg, herbs, and spices. Mix the chicken mince in and press the mixture into a loaf tin lined with bacon rashers. Bake at 180°C (350°F) for around 30 minutes, then crisp the bacon under a grill.

Serving suggestions and how to store

Serve the meatloaf with steamed veggies, mashed sweet potatoes, or a fresh salad. Store leftovers in the fridge in an airtight container for up to 3 days, or freeze the cooked or uncooked loaf for future meals.

Vary chicken bacon vegetable meatloaf to suit your dietary needs

For an egg-free version, simply omit the egg—it will still hold together, though slightly less firm. You can also substitute rolled quinoa with fresh breadcrumbs for a more traditional texture.

For more quick, easy, nourishing and delicious meals, click HERE.

Chicken Bacon Vegetable Meatloaf - a really quick, easy to make & healthy dinner for the whole family. It's also gluten-free & dairy-free.
Print Recipe
4.47 from 15 votes

Chicken Bacon Vegetable Meatloaf

This Chicken Bacon Vegetable Meatloaf is a tasty and nutritious spin on classic meatloaf. Packed with hidden veggies, lean chicken mince, and a crispy bacon wrap, it's perfect for family dinners or meal prep.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Main Course
Servings: 4

Ingredients

  • 1 red onion/s -peeled, halved
  • 2 clove/s garlic -peeled
  • 1 stick/s celery -roughly chopped
  • 1 carrot/s (large) roughly chopped
  • 1 red capsicum/s (small) roughly chopped
  • 30 g baby spinach (handful approx.)
  • 1 tsp dried thyme (or 2 teaspoons of fresh)
  • 1 tsp smoked paprika
  • 60 g rolled / flaked quinoa (½ cup) or fresh breadcrumbs
  • 1 egg/s
  • Sea salt and freshly ground black pepper -to taste
  • 500 g chicken mince
  • 4 rasher/s bacon

Instructions

  • Preheat your oven to 180℃/350℉ (fan-forced).
  • In a food processor, chop the onion, garlic, celery, carrot, capsicum and spinach finely. Place in a large mixing bowl.
  • Add the thyme, paprika, rolled quinoa, egg and salt/pepper and mix to combine. Add the chicken mince and squeeze together to combine the ingredients well.
  • Now line a loaf tin with your bacon rashers so they cover the base and sides of the tin.
  • Press the minced mixture in the tin (so it's firmly packed) and bake for approximately 30 minutes or until cooked through.
  • Once cooked, drain the delicious juices from the tin into a little jug and invert the loaf onto a tray. Place it under a moderate grill for 5 minutes or so to crisp the bacon.
  • Slice with a serrated knife and serve with the reserved pan juices.

Thermomix method

  • Preheat your oven to 180℃.
  • In the Thermomix, chop the onion, garlic, celery, carrot, capsicum and spinach 10 seconds, speed 5.
  • Add the thyme, paprika, rolled quinoa and egg and mix to combine, 10 seconds, speed 2. Add the chicken mince and mix, reverse, 20 seconds, speed 2 (you will need to scrape down the sides to help it combine fully).
  • Now line a loaf tin with your bacon rashers so they cover the base and sides of the tin.
  • Press the minced mixture in the tin and bake for approximately 30 minutes or until cooked through.
  • Once cooked, drain the delicious juices from the pan into a little jug and invert the loaf onto a tray. Place it under a moderate grill for 5 minutes or so to crisp the bacon.
  • Slice with a serrated knife and serve with the reserved pan juices.
  • Note - it can also be steamed in the Varoma for 45 minutes (then bacon crisped as above).

Serve

  • With steamed vegetables or a big salad.
  • I also love meatloaf with mashed potato or sweet potato or this Magic Mash. To make a simple mashed sweet potato, place washed whole sweet potatoes in the oven to bake alongside the meatloaf. Once they are cooked, simply scoop the flesh out of the skin and mash with a dollop of butter and sea salt.

Make-ahead

  • Re-heat in a low oven, covered until just hot.

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen (either raw or after cooking). Fully defrost before cooking/ re-heating.

Notes

Egg-free

Just omit it. It won't be quite as firm, but still delicious.
 

I love to receive comments and questions about my recipes. It really helps me to shape what I share with you in the future. Share you comment below.

Sticky Drumsticks (with a Simple Tahini Yoghurt Dipping Sauce)

| Budget Friendly, Make-ahead Meals, Chicken, Healthy Lunchbox

Today, I have for you, a delicious sticky drumsticks recipe – perfect for picnics, a meal, and leftovers are great for school lunches too. They’re budget friendly (even organic drumsticks are quite affordable), super quick to make and something I’m sure the whole family will love.

Health benefits

Most stores bought marinades are a combination of unhealthy ingredients such as sugar, vegetable oils, additives, and preservatives. This homemade marinade demonstrates that healthy doesn’t necessarily mean hours in the kitchen. The marinade is gluten-free, dairy-free and has a fructose-free option. The chicken is obviously a great source of protein and the yoghurt full of gut loving probiotics.

Ingredients

You only need a few simple ingredients like clove garlic, tamari, and lemon zest & juice to whip up this tasty marinade, while the tahini yogurt sauce is made from whisking together full-fat natural yoghurt (or plain greek yogurt), tahini, and a pinch of spices. With these pantry staples, you’ll have a delicious dish that’s easy to prepare and sure to impress.

Instructions for making Sticky Drumsticks with yogurt tahini sauce

Making these sticky drumsticks is super easy. Mix up the marinade, pour it over the drumsticks in a roasting dish, and bake them in the oven for about 40 minutes. While they’re cooking, quickly whip up the tahini yoghurt dipping sauce and you’re ready to serve a delicious meal.

Serving suggestions and how to store

Serve these sticky drumsticks with the dipping sauce on the side for a satisfying finger food dish. They’re great with a simple salad, some roast veggies or pita chips. Leftovers can be stored in an airtight container in the fridge for up to three days, and you can reheat them in a low oven or enjoy them cold.

Vary this sticky drumsticks recipe to suit

To make this dish dairy-free, swap out the yoghurt for coconut yoghurt in the dipping sauce. If you’re avoiding soy, use coconut aminos instead of tamari. For a sesame-free version, replace the tahini with almond butter, and if you’re garlic-free, just use extra cumin and a pinch of chilli flakes for added flavour.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

This sticky drumsticks recipe is delicious, budget friendly & super quick to make. The family will love them especially with the creamy sauce
Print Recipe
5 from 4 votes

Sticky Drumsticks (with a simple tahini yoghurt dipping sauce)

These sticky drumsticks are the perfect mix of sweet, savoury, and just a little tangy, making them a family favourite for dinner or a casual BBQ. Paired with a creamy tahini yoghurt dipping sauce, this easy-to-make dish is a guaranteed hit that’s both healthy and delicious. Whether served hot or cold, it’s a versatile recipe you’ll want to keep on repeat.
Prep Time5 minutes
Cook Time40 minutes
Total Time45 minutes
Course: Main Course
Servings: 12 drumsticks

Ingredients

  • 12 chicken drumsticks (approx.)

Marinade

  • 1 clove/s garlic -crushed
  • 60 ml tamari (¼ cup)
  • 85 g rice malt syrup or honey (¼ cup)
  • 1 lemon/s -zest and juice

Simple tahini yoghurt dipping sauce

  • 250 g natural, Greek or coconut yoghurt (1 cup)
  • 2 tbsp hulled tahini 
  • ¼ tsp sea salt - or to taste
  • ½ tsp ground cumin
  • ½ tsp ground cinnamon
Metric - US Customary

Instructions

  • Preheat the oven to 180°C/350°F (fan-forced).
  • In a small bowl or jug mix all the marinade ingredients together.
  • Place the drumsticks in a small roasting dish in a single layer.
  • Pour the marinade over the top to toss and coat the chicken evenly and place in the oven for about 40 minutes or until the chicken is cooked through. If they are not brown enough, you can always place them under the grill for a few minutes at the end of the cooking process.
  • While they are baking make the dipping sauce. Mix all of the ingredients until well combined and serve with the drumsticks.

BBQ tip

  • If you wanted to BBQ these you could. Just score the meat of each of the drumsticks three times, to allow the marinated to penetrate and to help them to cook through without burning.

Serve

  • Serve with a napkin or wrap foil around the 'handles' .
    Enjoy hot or cold with the tahini yogurt dipping sauce (recipe below).

Make-ahead

  • Re-heat covered in a low oven until just hot.

Store

  • Store leftovers in an airtight container in the fridge.

Notes

Fructose-friendly

Choose rice malt as your sweetener.

Dairy-free

Choose coconut yoghurt for the dipping sauce.

Sesame-free

Replace the tahini with almond butter.

Garlic-free

Replace the garlic with a teaspoon of cumin and a pinch of chilli flakes.

Soy-free

Replace the tamari with liquid or coconut aminos.

After more healthy lunchbox inspiration?

My best selling ebook The Well Nourished Lunchbox has you covered and is choc-a-block full of healthy lunchbox inspiration - and not just sweet but heaps of savoury crackers, sandwich-free lunch recipes and so much more. In fact, it's 150 pages of goodness!
Click HERE to find out more about this fabulous ebook (and read the many, many reviews).

Healthy Roast Chicken Marinade – Take-away Style

| Chicken, Healthy Lunchbox

If you love the flavours of take-away roast chicken but want a healthier version, this simple healthy roast chicken marinade is your go-to. It’s quick to prepare and turns any roast chicken into a juicy, delicious meal that’s perfect for a Sunday roast or weeknight dinner. Plus, with a few basic ingredients, you can easily recreate that irresistible “take-away” taste at home.

This healthy roast chicken marinade recipe is so simple you will never buy a pre-cooked, take away chicken again. Gluten-free, sugar-free, additive and vegetable oil free, you will not be disappointed – it’s perfection on a plate!

A budget and time friendly organic meal, lunch, and healing broth…

I pay less than $20 for a large whole organic chicken. With it, I make a roast chook for dinner most Sunday nights and I have plenty of leftover meat for healthy school lunches during the week. For a very large family, you might like to roast two chickens at once. I then use the carcass and all of the leftover bones to make a super healing, flu busting, gut healing, pain reducing chicken broth – waste not want not! Broth is perfect for soups, casseroles, curries and all your cooking needs. Get your ‘too easy’ bone broth recipe here.

Health benefits

By using quality ingredients like protein rich free-range chicken, macadamia nut oil or butter, and real spices, this roast chicken is not only delicious but also packed with healthy fats, essential vitamins, and minerals. Opting for homemade marinades means avoiding unhealthy additives, preservatives and large amounts of sodium often found in store-bought versions.

Ingredients

This recipe calls for a handful of pantry staples like butter (or macadamia oil), honey, smoked paprika, thyme, sea salt, and black pepper. These simple ingredients combine to create a rich, smoky flavour that makes this roast chicken unforgettable.

How to make this Healthy Roast Chicken

Making this whole roasted chicken couldn’t be easier! Mix your marinade ingredients, baste your chicken, and roast it in a roasting pan the oven. Baste halfway through to ensure every bite is full of flavour, and cook until golden and juicy. It’s that simple – minimal prep, maximum taste. If you happen to have a rotisserie in your oven or BBQ, this is the perfect baste for you.

Serving suggestions and how to store

Serve this roast chicken with your favourite root veggies (potato, sweet potato, parsnip, carrots etc)– roast them in the same pan for easy cleanup. While the chicken is baking, I often prepare steamed greens (like beans or broccoli) or a delicious side salad. I also love to drizzle the pan juices over the meat.

Store any leftovers in an airtight container in the fridge, and reheat gently in the oven. It’s great for meal prep, too as cold meat can be repurposed into another meal or added to sandwiches, rolls or wraps for lunch. Or use it to make a delicious Chicken Salad or soup.

Vary this healthy roast chicken marinade to suit

To make this chicken recipe nut-free, simply swap the macadamia nut oil for melted butter (or olive oil). For a fructose-free version, use rice malt syrup as your sweetener. If you’re looking for a different cooking method, try slow cooking it for an even more tender result – perfect for busy days!

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

This healthy roast chicken marinade recipe is so simple you will never buy a pre cooked, take away chicken again. It's the best!
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5 from 12 votes

Healthy Roast Chicken Marinade - Take away style

This is my take on a healthy 'takeaway' BBQ chicken - this marinade recipe is so simple and delicious you will never need to buy a pre-cooked, take away chicken again.  
Prep Time10 minutes
Total Time10 minutes
Course: Main Course
Servings: 4

Ingredients

  • 1 whole chicken (preferably free-range or organic)

Marinade ingredients (for one large chicken)

  • 50 g butter or macadamia nut oil (¼ cup)
  • 1 tbsp rice malt syrup or honey
  • 1 tsp smoked paprika
  • 1 tsp dried thyme
  • 2 tsp sea salt - or to taste
  • ground black pepper - to taste

Instructions

  • In a small bowl, mix the ingredients together until well combined.
  • Baste your chicken all over with half of the mix.
  • Place your chicken breast side up in a preheated oven or on a rotisserie if you have one.
  • After 30 minutes of cooking, remove from the oven and baste again with the remaining marinade.
  • Return to the oven and roast until the chicken is cooked to perfection.
  • The time this takes will vary depending on the size of your chicken, but work off 20-30 minutes per 500gram at 180℃/350°F. I use a meat thermometer to check my chicken is cooked to perfection.
  • Once cooked, rest the chicken for 5-10 minutes uncovered, then carve and enjoy!

Also…

  • Add lots of vegetables and also slices of lemon to your roasting dish too.  You may also like to stuff your chook? I personally keep it quick and simple and wedge lemon pieces and any herbs I can rummage from my herb garden.

Slow cooked…

  • Toni messaged me on Facebook to say she had slow cooked this with a 10/10 husband and kids rated result! She cooked it for 8 hours on low, basting it with the marinade every 2-3 hours with great success. A great option if you like to slow cook!

Serve

Store

  • Store in an airtight container in the fridge or freeze the chicken for up to three months.
  • Re-heat in a low oven (covered) until just hot.

Notes

Nut-free

Replace the macadamia nut oil with melted butter.

Fructose-free

Choose the rice malt syrup as your sweetener.
 

Do you like a roast or BBQ style chook?  Do you normally buy it or cook your own?

 
 "We made this a few weeks ago and you're not wrong - it really does taste like {better than} BBQ chook!" Emma

Chicken and Mushroom Brown Rice Risotto

| Make-ahead Meals, Chicken, Freezable Meals

This gluten-free Chicken and Mushroom Brown Rice Risotto is a comforting and nutritious twist on a classic favorite. Unlike traditional risotto that relies on arborio rice, this version uses wholesome brown rice for added fibre and flavour, making it a delicious and satisfying meal. It’s easy to prepare, allowing you to precook the rice and whip up this risotto in just 10 minutes.

I first made this many years ago. A restaurateur friend of mine teased me about messing with a ‘classic.’ Once he tasted it he was grateful I dared to mess!

Health benefits

This chicken risotto is packed with nutritious ingredients like chicken, mushrooms, chicken broth and fresh vegetables, providing a great source of protein and vitamins. The use of brown rice adds more fibre, promoting digestive health, while the addition of fresh herbs and greens boosts its nutrient profile.

Ingredients

You’ll need dried porcini mushrooms, butter, garlic, a large onion, celery sticks, boneless chicken thighs, assorted mushrooms, fresh thyme, zucchini, dry white wine, leftover cooked brown rice, chicken stock or bone broth, grated parmesan cheese, and baby spinach, topped off with flat-leaf parsley for garnish.

How to make this Chicken and Mushroom Brown Rice Risotto

To create this risotto, start by soaking the porcini mushrooms in boiling water. Sauté the garlic, onion, and celery in butter, then add diced chicken until it turns opaque. Incorporate chopped porcini and assorted mushrooms, zucchini, and thyme, and cook until soft. Next, add the pre-cooked brown rice, a splash of white wine, reserved porcini liquid, and chicken stock, simmering until the stock is absorbed. Stir in spinach and cheese until melted and wilted, season with sea salt and black pepper then serve topped with fresh parsley.

Serving suggestions and how to store

Pair this hearty risotto with a crisp salad for a complete meal. Store any leftovers in an airtight container in the fridge for up to three days or freeze for later enjoyment. Reheat gently on the stovetop, adding a splash of broth if needed to restore creaminess.

Vary this brown rice risotto to suit your needs

For a dairy-free version, substitute the butter with ghee or olive oil and replace cheese with cashew cream and nutritional yeast. To make it vegetarian, increase the mushroom content and add walnuts, swapping chicken broth for vegetable stock. Vegan options can also be achieved with the same substitutions, and for those with onion or garlic sensitivities, fennel or chili powder can be excellent alternatives.

Print Recipe
4.75 from 8 votes

Chicken and Mushroom Brown Rice Risotto

A delicious, nutty Chicken and Mushroom Brown Rice risotto that's easier to make than traditional risotto and more nutritious. 
Prep Time20 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Main Course
Servings: 4

Ingredients

  • 10 g dried porcini mushrooms
  • 1 tbsp butter
  • 1 clove/s garlic -diced
  • 1 onion/s (large) diced
  • 2 stick/s celery -finely diced
  • 500 g boneless and skinless chicken thighs -diced
  • 200 g mushrooms -sliced (an assortment is nice, Swiss brown, shiitake, oyster)
  • 1 tbsp fresh thyme leaves
  • 1 zucchini/s -julienned or ribboned
  • 60 ml white wine (¼ cup)
  • 2 cup/s leftover cooked brown rice (1 cup or 185 g when uncooked)
  • 250 ml chicken broth or stock (1 cup)
  • 100 g parmesan cheese -grated (1 cup)
  • 30 g baby spinach (optional)
  • ½ bunch/s flat leaf parsley -chopped
  • Sea salt and freshly ground black pepper -to taste

Serve

  • Salad (to serve)

Instructions

  • Place the porcini mushrooms in a small bowl and just cover with a little boiling water. Set aside.
  • In a large non-stick pan, melt the butter over a low heat. Add the garlic, onion and celery and cook with the lid on for a few minutes just to sweat and soften (not too brown).
  • Add the chicken and continue to cook for a few more minutes until the chicken just starts to turn opaque.
  • Remove the porcini mushrooms from the water, reserving the soaking water.
  • Chop the porcini mushrooms then add to the pan with the rest of the mushrooms, zucchini, and thyme leaves and cook for a few minutes until the mushroom starts to soften.
  • Add the rice and a splash of white wine, the reserved porcini liquid, followed by the stock and simmer for 5 minutes, stirring often until the stock is almost all absorbed.
  • Turn off the heat and stir in the spinach and cheese. Once the spinach has wilted and the cheese melted through the dish, top with parsley and serve immediately.

Thermomix method

  • If cooking the brown rice in the Thermomix, add enough water to cover the blades. Place the rice in the basket and cook 20 minutes (if un-soaked) or 18 minutes if soaked, Varoma temp, speed 4.
  • Place the porcini mushrooms in a small bowl and just cover with a little boiling water. Set aside.
  • In a dry thermomix bowl, grate the parmesan, 10 seconds, speed 7-8. Set aside. 
  • Now chop the garlic, 3 seconds, speed 7. Add the onion and celery and chop 10 seconds, speed 4. 
  • At this point I personally transfer it to the stove top as the volume of chicken and mushrooms makes it very hard to cook evenly in the the thermomix. Also it's not like a regular risotto that requires lots of stirring. Once the chicken and mushrooms are cooked, it is only 5 minutes away from serving. 

Make-ahead

  • Re-heat in a pot over a low heat until just hot.

Store

  • Store in an airtight container in the fridge or freezer.

Notes

Dairy-free

Replace the butter with ghee or macadamia or olive oil and the cheese with cashew nut cream (savoury version) and nutritional yeast.

Vegetarian

Replace the chicken with an extra cup of mushrooms and a handful or two of walnuts. Replace the chicken broth with vegetable stock.

Vegan

Use dairy-free and vegetarian options.

Onion-free

Replace the onion with a small bulb of finely diced fennel. 

Garlic-free

Replace the garlic with a pinch of chilli powder.
 

I prefer this brown rice version more than regular risotto - do you agree?  Post your thoughts in the comments below.

Rustic Tarragon Chicken

| Make-ahead Meals, Chicken, Freezable Meals, Slow Cooked

This Rustic Tarragon Chicken is the perfect comfort meal, packed with hearty veggies, tender chicken, and a deliciously fragrant herb sauce. It’s an easy, one-pot dish that’s simple to throw together, making it great for busy weeknights or lazy weekends. With just a few basic ingredients, you’ll have a nourishing and delicious dinner on the table in no time! Remember it’s supposed to be rustic so don’t get hung-up on chopping everything up perfectly.

Health benefits

This dish is loaded with a nutritious rainbow of veggies and lean protein from chicken thighs, making it a wholesome, balanced meal. The combination of antioxidant rich tarragon, garlic, and fresh parsley brings plenty of flavour and nourishment. The chicken broth adds more protein, minerals and gelatinous, gut healing goodness. 

Ingredients

The key ingredients for this dish are chicken thighs or drumsticks, fresh or dried tarragon, cannellini beans, and a mix of vegetables like onions, garlic cloves, carrots, capsicum, celery, and sweet potatoes. You’ll also need some chicken stock, dry white wine, and seasonings like sea salt and black pepper to tie everything together.

How to make this tarragon chicken recipe

Start by sautéing the onion and garlic in a deep pan or casserole dish, then brown the chicken on all sides. Add the veggies, beans, tarragon, wine, and stock, season to taste, and pop it in the oven with the lid on for about an hour. When it’s done, finish it off with fresh parsley for a burst of flavour and serve it up!

Serving suggestions and how to store

Serve this rustic tarragon chicken over mashed potatoes, cauliflower puree, or steamed greens like broccoli or kale for a complete meal. Leftovers can be stored in an airtight container in the fridge and will keep for up to three days. You can also freeze it for longer storage and just reheat it when needed.

Vary this to suit your dietary needs

For a vegetarian or vegan version, swap out the chicken for tofu, chickpeas, or mushrooms and use vegetable stock instead. If you’re avoiding legumes, simply omit the beans. You can also easily substitute any of the veggies or herbs to suit your tastes, and thyme makes a lovely alternative to tarragon if preferred.

Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs.

This Rustic tarragon chicken recipe is a nourishing one pan, complete meal, fast and simple to make! Plus it can be pre-prepared and reheated as needed.
Print Recipe
4.80 from 5 votes

Rustic Tarragon Chicken, a nourishing one pan bake

This Rustic Tarragon Chicken is a nourishing, easy to prepare one pan bake and is delicious. 
Prep Time15 minutes
Cook Time1 hour
Total Time1 hour 15 minutes
Course: Main Course
Servings: 4

Ingredients

  • 1 onion/s -roughly chopped
  • 2 clove/s garlic -chopped
  • 700 g chicken thighs -or drumsticks
  • 400 g can cannellini beans -drained and rinsed
  • 2 carrot/s -peeled and roughly diced
  • 2 stick/s celery -diced
  • 1 red capsicum/s -diced
  • 2 sweet potato/s (small) washed and diced
  • 3 tbsp fresh tarragon leaves -picked and chopped or 1 tbsp dried
  • 60 ml dry white wine (¼ cup)
  • 120 ml chicken broth or stock (½ cup) - or vegetable stock
  • Sea salt and freshly ground black pepper -to taste

Serve

  • ¼ bunch/s fresh parsley leaves -to serve

Instructions

  • Preheat your oven to 180℃/350℉ (fan-forced).
  • 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.
  • Push aside and brown the chicken. Take off the heat.
  • Now add the cannellini beans, vegetables, tarragon, wine, stock, and seasoning. Mix together roughly to make sure the herbs are evenly distributed.
  • Place on the lid and throw in the oven for 50 - 60 minutes or until the meat is cooked.
  • Finish with parsley leaves (which adds a real freshness to the dish and more nourishment).

Slow Cooker

  • 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.

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.

Grab Bag Formula Method

  • If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
  • Place all the tarragon chicken ingredients (except the lime and fresh coriander) into the Grab Bag.
  • Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
  • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
  • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay.
  • Place the lid on the pot, set your oven to 150°C/300°F (fan-forced) and cook for 2 hours.
  • If there is a lot of liquid, remove the lid, increase the oven to 200°C/380°F and cook for a further 15-20 minutes to reduce and thicken the sauce (the sauce flavour really develops too).
  • Finish with parsley leaves. Season again if necessary (sea salt lifts the flavours in this so make sure you add it).
  • ** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE.
  • OR
  • If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal - HERE.

Serve

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

Make-ahead

  • Re-heat (covered) in a low oven until just hot.

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen.

Notes

Vegetarian and vegan

Replace the chicken with 300g of firm tofu or chickpeas and 300g of mushrooms. Choose vegetable stock. Cook for 1 hour.

Legume-free

Simply omit the beans.

Onion-free

Replace the onion with a small bulb of diced fennel. 

Garlic-free

Simply omit the garlic or replace with a pinch of chilli. 

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?

Chicken and Almond Curry

| Make-ahead Meals, Chicken, Freezable Meals

My family and I love this delicious, easy to prepare Indian healthy Chicken and Almond Curry recipe. This healthy chicken curry recipe is almond based and free of tomatoes, which is a nice change from the common tomato heavy curries. It is very aromatic, mild and so delicious – I’d encourage you to try it for the whole family  (the cinnamon flavour often really appeals to kids).

After spending almost a year in India (about 11 years ago), I came to adore the aromatic flavours of Indian cuisine. This is a very traditional curry, something you would definitely find in a market in India (ok, of course, I’ve added a few extra nutritious bits)! Before I went to India, I was frightened by the prospect of Indian cuisine for breakfast, lunch and dinner. But now, I just can’t get enough. Leftover chicken curry for breakfast is delicious.

Health benefits of this healthy chicken curry recipe

This chicken curry recipe is filled with nourishing ingredients, from protein-packed chicken to nutrient-rich ground almonds and spices. The calcium rich, probiotic yoghurt adds a lovely creaminess, while the immune supportive, antioxidant rich spices bring warmth and depth of flavour. The coriander is very detoxifying and nourishing.

Ingredients

You’ll need tender chicken thighs, garlic, ginger, and a selection of fragrant spices like cumin, coriander, and turmeric. Almond meal and flaked almonds give the dish its signature nuttiness, while yoghurt (or coconut milk for dairy-free) adds that perfect creamy texture. Peas and fresh coriander round things out for a bright, fresh finish.

How to make chicken and almond curry

Start by marinating the chicken with ginger, garlic, and lemon for a flavor boost. Toast the almonds, then sauté the onions and spices until aromatic. Stir in the chicken and almond meal, followed by the yogurt and optional currants. Let it all simmer gently, and toss in peas just before serving. Top with fresh coriander and toasted almonds for that perfect final touch!

Serving suggestions and how to store

Serve this curry with rice, quinoa, or cauliflower rice alongside a simple green salad or steamed veggies. Or add a side of Naan Bread. It keeps well in the fridge in an airtight container, and the flavours only get better over time. You can even double the recipe and freeze some for a quick dinner later on!

Vary this healthy chicken curry recipe to suit your dietary needs

This healthy chicken curry recipe is super flexible! Swap yogurt for coconut cream if you’re dairy-free, or replace chicken with chickpeas or tofu for a vegetarian version. If you’re avoiding nuts, sunflower seeds can take the place of almond meal. Grain-free? Pair it with baked sweet potato or cauliflower rice instead of rice!

Chicken and almond curry with a creamy, spiced sauce—rich, flavorful, and comforting.
Print Recipe
4.81 from 36 votes

Chicken and Almond Curry

This Chicken and Almond Curry is a hearty, comforting dish that’s packed with flavor. With its creamy almond base and a mix of fragrant spices, it’s a crowd-pleaser that’s surprisingly simple to make. Whether you’re feeding the family or meal-prepping for the week, this curry is a must-try!
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Main Course
Cuisine: Indian
Servings: 4

Ingredients

  • 500 g boneless and skinless chicken thighs -diced
  • 4 clove/s garlic -peeled and finely chopped
  • 2 tsp ginger root -peeled and finely grated, a lemon zester works well
  • 1 red chilli/s (small) finely chopped to taste (or serve as a side at the table)
  • ½  lemon/s -juice
  • 50 g flaked or slivered almonds (½ cup) toasted
  • 2 onion/s -peeled and sliced
  • 1 cinnamon quill
  • 4 cardamom pods -crush slightly with the top of a knife handle
  • 3 clove/s
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground turmeric
  • 50 g almond meal
  • 20 g currants or sultanas -optional
  • 300 g natural, Greek or coconut yoghurt
  • Sea salt and freshly ground black pepper - to taste
  • 75 g peas (½ cup) fresh or frozen
  • ½ bunch/s fresh coriander leaves -to serve

Serve

  • Rice, quinoa or cauliflower rice (to serve)
  • Steamed vegetables (to serve)

Instructions

  • In a large bowl mix the chicken, ginger, garlic, optional chill and lemon juice. Marinade for an hour or so (not essential, but best).
  • In a large fry pan, toast the slivered or flaked almonds over a low heat and set aside.
  • Now heat a tablespoon or so of coconut oil or ghee over a low to medium heat and cook the onion until it starts to soften. 
  • Add the cinnamon stick, cardamom pods, and cloves and cook for a few minutes until you can smell them. Then add cumin, coriander, turmeric powders and almond meal.
  • Mix together, add the chicken to the pan and stir gently until the chicken starts to turn opaque (only a few minutes).
  • Next add the yoghurt and currants or sultanas, season with salt and pepper and mix well.
  • Cover and simmer slowly for 20-30 minutes stirring occasionally, making sure it doesn't stick to the bottom of the pan.
  • Just before serving stir in the peas and top with coriander and the toasted almonds.

Serve

  • I like to serve this with brown or basmati rice (or  quinoa), and a green salad or simply some steamed vegetables, dressed with lime juice and olive oil. If I'm feeling lazy I'll just add some broccoli, cauliflower and or carrots to the curry just before it's served to lightly cook in the sauce….a complete meal is served.

Make-ahead

  • Re-heat in a pot over a low heat until just hot.

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen (I think the flavour improves with freezing so consider doubling the recipe and freezing it for another dinner next week).

Thermomix

  • I personally find more depth of flavour from stove top cooking with curries and just use my TMX to chop. But if you wan to cook the entire dish in the TMX, here's how...
  • Chop the ginger, garlic and chilli 5 seconds, speed 7. In a large bowl mix the chicken, ginger, garlic, optional chill and lemon juice. Marinade for an hour or so (not essential, but best).
  • Toast the almonds.
  • Chop the onion, 5 seconds, speed 4 (scrape the sides). Add the ghee or oil and cook 100, 4 minutes, speed 1.
  • Add the spices and cook another 3 mins, 100, speed 1.
  • Add the chicken, almond meal, currants/sultanas, yoghurt, salt and pepper (mix to combine with a spatula) and cook 30 mins, 100, reverse speed 1 with the basket over the lid so it doesn't spit.
  • Add the peas for the last few minutes of cooking.
  • Serve as above.

Notes

Dairy-free

Use coconut oil to sauté the onion and coconut milk or cream instead of yoghurt.

Vegetarian

Replace the chicken with chickpeas or 500g of firm tofu, diced (or a mix).

Vegan

Use the dairy free and vegetarian substitutions.

Nut-free

Replace the almond meal with ground sunflower seeds.

Garlic-free

Simply omit the garlic and increase the ginger to a 5cm piece. 

Grain-free

Serve with a baked sweet potato or cauliflower rice.
 
 

How has this curry been received in your household? Let me know, post a comment below.

One Pan Moroccan Dinner

| Make-ahead Meals, Chicken, Freezable Meals, Slow Cooked

This One Pan Moroccan Dinner is a delicious and hearty dish that brings together tender meat, veggies, and warming spices all in one pot. It’s a fuss-free, set-and-forget recipe that’s perfect for busy nights or when you want a nourishing, comforting meal without much effort.

Health benefits

This healthy Moroccan-inspired 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.

Ingredients in the One Pan Moroccan Dinner

You’ll need a mix of your favourite meat (or plant-based alternatives), chickpeas, veggies like carrots, celery, and zucchini, plus spices such as cumin, cinnamon, and coriander. The addition of fresh parsley and a squeeze of lemon at the end brightens the dish.

Instructions to make One Pan Moroccan Dinner

Start by sautéing onions and garlic, then brown your chosen meat. Add in the veggies, chickpeas, spices, and tomato passata, and let it slow cook in the oven for 1-3 hours, depending on the meat. Finish with fresh herbs and lemon juice for that zesty hit of flavour.

Serving suggestions and how to store

Serve this Moroccan dish with couscous, rice, or mashed potatoes. It stores well in the fridge for up to three days, and any leftovers can be frozen in an airtight container for easy future meals.

Vary this to suit your dietary needs

For a gluten-free option, pair it with rice or mashed potatoes. Make it vegetarian or vegan by swapping the meat for chickpeas and tofu. You can also omit legumes or garlic as needed, or switch up the veggies based on what you have on hand.

One-pan Moroccan dinner with spiced vegetables, chicken, and a blend of aromatic flavors—easy and delicious.
Print Recipe
4.80 from 5 votes

One pan Moroccan dinner

This delicious, one pan meal is super simple to make and so, so tasty. 
Prep Time15 minutes
Cook Time2 hours
Total Time2 hours 15 minutes
Course: Main Course
Servings: 4

Ingredients

  • 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)

Serve...

  • ¼ bunch/s fresh parsley leaves
  • 1 lemon/s -juice

Optional extras

  • 1 tsp dulse flakes
Metric - US Customary

Instructions

  • 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.

Slow Cooker

  • 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

  • Serve with cous cous or one of the variations below.

Make-ahead

  • Re-heat (covered) in a low oven until just hot.

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen.

Grab Bag Formula Method

  • If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
  • Place all your prepared ingredients (except the parsley and lemon juice) into the Grab Bag.
  • Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
  • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
  • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay.
  • Place the lid on the pot, set your oven to 150°C/300°F (fan-forced) and cook for 1½-3½ hours (depending upon the cut and size of the meat) or until the meat is tender. Chicken will cook quicker than the lamb.
  • Taste and adjust the seasoning and spiciness. Lastly finish with the fresh herbs and lemon juice which adds a real freshness to the dish.
  • ** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE. OR If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal - HERE.

Notes

Gluten free

Serve with brown rice or mashed potato.

Vegetarian and vegan

Double the chickpeas or and add in 2-300g of diced organic firm tofu. Cook for 1 hour.

Grain-free

Serve on mashed potato or sweet potato.

Legume-free

Leave out the chickpeas.

Garlic-free

Replace the garlic with a teaspoon (extra) of ground cumin and a pinch of chilli flakes. 

Onion-free

replace the onion with a small bulb fennel, diced

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 your feedback!  Please comment, ask questions or make suggestions of your own below.Â