A warming one-pan wonder recipe where the oven does the work for you! Prep your veg, top with chicken and broth, then roast to perfection! This recipe is straightforward, great as a pre-prep dinner, and easy for the most elusive kitchen cooks.
I wrote this recipe with some musical souls in mind; the ones who can play a note, write a rock symphony or hold a tune way better than they can wield a knife; who do not love to cook or think about food but need to eat nourishing and warming meals and keep making the music that feeds all our hearts and souls.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
Recipes with protein-rich ingredients. Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
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Roasted Chicken & White Bean Cassoulet
PREHEAT OVEN 375F | 190C
OVEN proof baking dish ADD all the chopped up veg + drained beans + bay leaves + parsley if using – mix well. Spread out in the dish in an even layer.
ADD chicken thighs. Sprinkle with old bay spice + salt + pepper + chopped herbs. You do not “need” to add oil; you can brush the chicken skin with oil if you like.
POUR broth or wine around the chicken pieces – not over.
ROAST 40-50 mins until chicken is cooked through golden and crispy skin; the veg will be cooked down into a lovely braise.
STIR IN greens like chopped-up kale, chard or spinach leaves through the braised veg sauce and rest for 5 mins. The easiest way to do this is to put the thighs on a plate – stir in the veg, then place them back over the veg – cover lightly with a lid or sheet pan. The residual heat will gently cook the kale as the chicken rests.
SERVE in bistro bowls or plate – 2 big spoons of veg sauce, top with a chicken thigh. GARNISH with extra freshly chopped parsley.
with Roasted Squash & Brussels with Preserved Lemon Dressing
with Squash Mash with Horseradish
with Roasted Cauliflower Salad
with steamed vegetables – steamed squash or greens – broccoli or green beans.
with crusty bread or for GF ~ Body Balance Quinoa Bread
a crunchy salad of Cabbage, Bok Choy & Radish Salad
Salmonella is primarily found in Raw Chicken and undercooked chicken. Cross-contamination with kitchen surfaces + equipment can cause illnesses; it is vital to be vigilant when handling raw chicken. Use dedicated raw meat utensils and board. You can rinse chicken pieces in an empty sink after removing the packaging if you want. Pat them dry.
CHICKEN parts – skin on & bone-in works best – thighs, legs, or bone-in breast – cooking times will vary.
*HERBS – use 1 tbsp finely chopped fresh herbs thyme + rosemary + sage OR 2 tsp dried mixed herbs.
OLD BAY SPICE SWAP for a blackening seasoning or paprika.