Ingredients

  • 1/2 tbsp flour
  • 4 chicken thighs
  • 1 tsp oil or spray of Frylight
  • 2 carrots, peeled, sliced into large pieces
  • 15 baby shallots, peeled
  • 1 cloves garlic, crushed
  • 1 leek, trimmed, cleaned, sliced into rounds
  • 3 sprigs thyme, leaves picked
  • 1 bay leaf
  • 50 ml white wine
  • 3-4 splashes Worcestershire sauce
  • 250ml/300ml low / no salt chicken stock
  • 1 carton butter beans
  • 200g tender stem broccoli - to serve with
  • 10g - parsley, chopped to serve
  • 10g tarragon, chopped to serve

Method

  1. 1

    Coat the chicken with flour. Then add the oil to a large non-stick pan, over a medium heat

  2. 2

    Add the chicken to the pan, turning until it is sealed and starting to brown. Remove from the pan and set aside

  3. 3

    Reduce the heat, add a touch more oil, if needed, and add the shallots, garlic, leeks, carrots and herbs, and cook gently for 5-6 mins, until softened

  4. 4

    Return the chicken to the pan, increase the heat slightly

  5. 5

    Add the white wine, and Worcestershire sauce and allow to bubble away and reduce for a few mins, before adding the stock

  6. 6

    Reduce the heat, cover and cook for 20 mins, before adding the beans

  7. 7

    In another pan gently steam the broccoli for around 3-5 mins until al dente

  8. 8

    Cook for a further 5 mins, then check if the chicken is cooked by seeing if the juices run clear when pierced with a knife

  9. 9

    Scatter over the herbs, and serve up with the broccoli.

Nutritional Details

Each serving provides
  • Energy 1771kj 423kcal 21%
  • Fat 20.0g 29%
  • Saturates 5.0g 25%
  • Sugars 8.7g 10%
  • Salt 1.1g 18%

% of the Reference Intakes

Typical values per 100g: Energy 356kj/85kcal

Each serving provides

26.0g carbohydrate 12.8g fibre 28.4g protein Two of your 5 a day

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