• Apr 15, 2017
  • 0 comments
  • by Jenneke van Hemert

One Pot Wonders: Spring Chicken

I love to cook a nice meal but I don’t love to do the dishes. That is why I marvel at the one pot recipes that can impress the best of us. I found this wonderful recipe book beautifully written recipes by Joanna Farrow from England, at a garage sale here in Victoria; and to my delight it was full of one pot wonders. The beautiful pictures displayed lots of rabbit, pigeon, quale and hen dishes. Perhaps a bit too much old country to start of with; I’d thought I better start with something that is readily available from our local grocery store offerings. The following recipe is a lovely chicken with spring vegetables.

As a registered dietitian I could not help myself so I took the liberty to edit the recipe to make sure it is nutritionally balanced. 

Serves 4 people.

Preparation time: 10 minutes, Cook time 1 ¼ hour

You will need:

 

A large sauce pan or stock pot.

1 whole chicken (about 1.2 kg)

1 ½ liter chicken stock (choose one with your desired level of sodium, I personally use low sodium)

2 shallots, halved (may be substituted with sweet onion)

2 garlic cloves, peeled and halved

1 tbsp parsley, fresh, chopped

2 sprigs of fresh thyme

½ tsp of marjoram, dried

2 carrots, halved

1 leek, trimmed, cleaned and sliced

4 sprigs of broccolini (or broccoli florets)

8 asparagus spears, trimmed (break off the woody piece at the stem)

2 cups of small baby red potatoes with skin, halved (small potatoes)

Rub the chicken with the marjoram. Leave on the skin until cooked, it helps make the chicken juicy and tender. Place the chicken into a large saucepan and pour in enough stock to cover the chicken. Place the carrots, leek, onion and baby red potatoes along side the chicken in the broth. Lay the thyme sprigs on top. Bring to a boil. Reduce the heat and simmer for 1 hour until the chicken is so tender it falls away from the bones. Add the broccolini and asparagus and simmer for another 6 minutes or until the veggies are cooked. Stir in the parsley before serving. Remove the skin if preferred. Serve in deep bowls with a few spoonfuls of broth.

 

Health Tips:

If you are on a gluten free diet, please make sure your chicken broth is gluten free.

If you are on a Low Sodium diet, please use a low sodium or no salt added broth. Note that “reduced sodium” does not mean low sodium, it is an advertisement tactic.

If you have any questions regarding this recipe, or any other nutrition related questions or comments, please contact me via email at jenneke@therapeuticmeals.com

Jenneke van Hemert is a registered dietitian who lives in Victoria BC.