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
• 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.