CHEAT’S CHICKEN CASSE­ROLE

Spice up your mid­week rou­tine with the lively flavours in this easy casse­role, which in­cludes an­ti­in­flam­ma­tory turmeric and gin­ger. It helped build the body of Tim Ro­bards, au­thor of The 7:2:1 Plan

Mens Health (Australia) - - Useful stuff -

SERVES 4

• 1½ tea­spoons ground cin­na­mon • 1½ tea­spoons ground gin­ger • ¾ tea­spoon ground turmeric • Sea salt and freshly ground black pep­per, to taste • Splash of ex­tra vir­gin olive oil • 1 kg free-range chicken thigh fil­lets, trimmed of fat, halved • But­ter or ghee, for pan-fry­ing • 1 onion, halved and thinly sliced • 2 gar­lic cloves, minced • 2 cel­ery stalks, sliced • 1 green ap­ple, cored and sliced • Thinly sliced flat-leaf pars­ley or baby spinach, to gar­nish (op­tional) • Cau­li­flower cous­cous or rice, and a fresh green salad, to serve.

COM­BINE the spices, salt, pep­per and a splash of olive oil in a glass or metal­lic bowl. Add the chicken and turn to coat thor­oughly. You can do this up to 24 hours ahead and leave to mar­i­nate in the fridge but this is not es­sen­tial.

HEAT a lit­tle but­ter or ghee in a flame­proof casse­role dish over medium heat and brown the chicken pieces on both sides (de­pend­ing on the size of your dish you may need to do this in batches). Re­move and set aside.

RE­DUCE the heat to low– medium, add the onion, gar­lic and cel­ery and cook for 10 min­utes or un­til soft­ened. Re­turn the chicken to the dish, along with the ap­ple and ½ cup wa­ter. Cover and sim­mer over low heat for 30 min­utes, stir­ring oc­ca­sion­ally.

GAR­NISH with pars­ley or spinach, and serve with cau­li­flower rice and a fresh green salad – cos or ice­berg let­tuce works par­tic­u­larly well with this.

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