CHICKEN AND BUTTER BEAN CASSEROLE

SERVES 4

Heat a tbsp of olive oil in a large casserole pan, then season and cook 4 small skinless and boneless chicken thighs for 2 minutes on each side until golden brown.

Add 1 finely chopped onion, 2 minced garlic cloves and 1 large carrot, chopped into chunks, and cook for 5 minutes. Add 125ml white wine, 500ml hot chicken stock, half a 400g can butter beans, rinsed and drained and some seasoning, then simmer everything for 30 minutes. Meanwhile, heat the grill to high. Mix 1 more minced garlic clove, a small bunch of tarragon, finely chopped, a tbsp olive oil and a pinch of salt then brush over 1 large wholemeal pitta cut into quarters. Grill for 1-2 minutes on each side and serve with the casserole and salad leaves on the side.

Higher-cal version: Use 8 chicken thighs so there are two per person, the whole 400g tin of butter beans, and 2 large wholemeal pittas, so that each person gets two quarters.