Chicken recipe with fresh vegetables gravy

chicken with fresh vegetable gravy
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A chicken recipe with fresh vegetables gravy is about as good as it gets – nutritionally speaking. Unlike a roast dinner, this only takes around 30 – 35 minutes in total to cook.
Chicken is a great source of protein, especially with the skin removed (as it is in this recipe), keeping a lower fat option.

I have included lots of different vegetables to make the gravy. You can choose these or others you fancy more; almost anything will work. This does several things; all the nutrients from the vegetables stay in the meal, they don’t get overcooked and all the gorgeous flavours combine. Plus the veggie-phobes have a tough time separating them from out the gravy!

This chicken recipe with fresh vegetables gravy is truly a one pot nutritional gold mine, good quality macro nutrients, lots of fibre and heaps of goodness from the veg. Also it is true comfort food. Grab a plate of this, a fork and settle in on one of those cold evenings; it doesn’t get much better.

Although it is a one pot meal you will need another for whatever you put with it. We used brown rice with spinach and garlic.

Absolutely delicious!

Recipe for chicken with fresh vegetables gravy

Prep time only: Preparing the vegetables; realistically around 15 minutes. Use a large open with a lid*
Cook time: Allow about 35 minutes

Ingredients Serves 2

300 gms Chicken fillets sliced into strips (see photo)
A couple of table spoons of unrefined rapeseed oil.
2 Onions, peeled and roughly chopped
3 cloves Garlic, peeled and crushed
1 dessertspoon Grainy mustard
3 Carrots, peeled and cut into strips
Handful of Green Beans, topped and tailed halve if really long
Small head of Broccoli, cut into small florets
1 Litre of vegetable stock or bouillon
1 dessertspoon Grainy mustard
Cornflour to thicken*

*I use real yellow cornflour available from health food shops. It is relatively less processed that the stark white powder generally available. You do need more and you can also taste it which we think is a good thing!

Method

In a large pan soften the onions for 3 -4 minutes.
Stir in the mustard, garlic, add the chicken pieces and cook for 15 minutes.
Add the chopped vegetables and stir well in the juices.
Add the stock, put the lid on and simmer gently for 10 minutes.
Then add the cornflour to thicken. *This bit is challenging so make sure you have a big enough pan to move everything around. Alternatively, remove some of the food, keep it warm and add back in once thickened.
Taste and season further if necessary.
Serve with spinach and garlic rice (as shown) or small new potatoes. Or nothing!

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