Nourishing Organic Chicken and Tarragon Casserole

Ingredients

Serves 4/5 people

  • 4 organic chicken breasts
  • 1 large leek chopped
  • 4 stems of celery chopped
  • 4 crushed garlic cloves
  • 1 green chilli (optional)
  • 8 oz spinach, washed
  • 1 medium size yellow pepper, sliced
  • 4 large organic carrots, diced
  • 2 oz buckwheat (soak for 2 hours to remove any phytates and rinse before use)
  • 1 1/2 pints of stock of your choice.
  • handful of fresh tarragon, destalked and chopped (or 1 1/2 teaspoons of dried tarragon)
  • 1 tbsp. Rye flour
  • 3 tablespoons of extra virgin olive oil
  • Salt and pepper to taste
  • 1 large casserole pot

Method

  • Preheat oven at 180c (fan) 200c (non fan)
  • Heat oil in casserole pot on the hob
  • Add chopped leeks and chopped celery. Cook for 5 minutes or until soft.
  • Add garlic and mix.
  • Add chicken breasts and cook for approximately two and half minutes on both sides to seal the juices.
  • mix in the flour so the onions and celery are covered and becomes paste like. Cook for 2 minutes.
  • Pour in the stock. stirring constantly as the liquid goes in.
  • Add the rest of the ingredients apart from the spinach and a teaspoon of fresh tarragon
  • Cook in the oven for 50 minutes. Check and stir after 30 minutes. Add more stock if necessary
  • Add spinach at the end. This will seem like a lot but will wilt and sink into the casserole within a couple of minutes.
  • Serve with a sprinkling of fresh tarragon on top and season to taste.
  • Enjoy!

Healthy tip

Buckwheat is an incredibly nutritious wholegrain and free from protein-glutens making it very kind and gentle on digestion, and therefore our gut. Apart from being full of healthy fibre it contains flavonoids which are phytonutrients that help protect against disease. Buckwheat is also a great source of the mineral, Magnesium which is essential for blood flow and nutrient delivery in the body and therefore helps to energize us.

 

 

Author: clairekinghealthandnutritioncoach

Welcome! My name is Claire and I am a proud mum, Complementary Healthcare Therapist, Integrative Nutrition Health Coach and passionate lover of food and nutrition.

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