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Chicken base n Makes 3 batches n Prep 20 mins n Cook 35 mins

75g butter

75g plain flour

750ml milk

1 tbsp olive oil

8 skinless chicken thigh fillets, cut

into cubes

2 skinless chicken breasts, cut into

cubes

1 onion, very finely chopped

(optional)

1 Melt the butter in a pan. Add the flour and cook for a few mins, stirring constantly. Use a whisk or spatula to gently stir in the milk a little at a time, making sure the sauce stays smooth. Bring to a simmer and cook for 2 mins until thick. Turn down the heat and cook for 5 mins more, stirring regularly.

2 Meanwhile, heat the oil in a non-stick frying pan and fry the chicken in batches until starting to colour lightly at the edges. Scoop out each batch of chicken and rest on a plate. Add the onion, if using, to the pan and cook over a low heat until soft. Fold the chicken (plus any juices) and the onion into the white sauce, then cook for a further 15 mins, or until the chicken is cooked through. Divide the mixture into three batches. Freeze each batch in an airtight container for up to a month. Defrost fully before using.

PER SERVING 201 kcals, fat 10g, saturates 5g, carbs 8g, sugars 3g, fibre 1g, protein 19g, salt 0.3g