Following on from my last article ‘tell the flu to flu**k off’ I felt it was time to get down and dirty and give you all some practical tips on how to keep this nasty virus at bay. Below is a recipe for a great dish that will keep you full on these wintery days, support your immunity, get that vegetable intake up and tastes great!
This dish is served here to my brood on a regular basis to woops of delight and if you don’t have many to feed it can be frozen into single portions for lunch or for evenings that you’re too busy to cook. So it is a total winner in my book.
2 red onions
2-3 sticks of celery
2-3 carrots
1 courgette (optional)
1 red pepper
6 cloves of garlic
1 inch of fresh ginger
1 red chilli (optional)
Tin of chick peas (optional)
Glug of white wine if some in your kitchen (optional)
Chicken stock
Olive oil
Salt and pepper
Fresh herbs like coriander, oregano, thyme, parsley if in the bottom of your fridge.
• Add your herbs and chick peas giving everything a nice stir.
• Add your liquid covering all the vegetables and pulses and season with salt and pepper.
• Prepare your chicken ideally taking the skin off to reduce the fat level of the dish and sit the chicken on top of the liquid and vegetables.
• Pop into a hot oven on your usual ‘casserole or roast’ temperature for 1 ½ -2 hours depending on the size of the chicken.
• Once cooked remove the chicken and strip off all the meat putting it back into the pot and give it all a good stir.
• Serve with rice/ baked potatoes/sweet potatoes and a nice green vegetable like broccoli or green beans.
Let me know how you get on with this dish or if come up with any suggestions to make the recipe even better. Best of luck and hope you enjoy!
By Andrea Murray of Total Nutrition, BSc (Hons) Nutrition Therapy
