chicken & bean casserole
 
 

serves 2, hands-on time 15 min, simmering time 28-30 min

This makes enough for one person for 2 fast days. Cool the rest, cover and chill or freeze. Reheat in a pan until hot.

FOOD  TIP: If you like, add crushed garlic at the end of step 2 and serve with a squeeze of .lemon juice and a handful of fresh parsley. You could also use similar quantities of other vegetables to those used in the recipe - cauliflower, broccoli and mushrooms would all work well.

2 tsp olive oil
1 large skinless, boneless chicken breast (about 200g), chopped
1 small onion, chopped
1 celery stick, chopped
1 carrot, chopped
1 tsp dijon mustard
250ml reduced-salt chicken stock
125g tinned borlotti beans (rinsed and drained weight)
100g baby spinach

you'll also need...
Large, lidded flameproof casserole

1 Heat 1 tsp olive oil in the casserole. Add the chicken and cook, stirring, for 5 minutes or until browned all over. Transfer to a plate.

2 Heat the remaining oil in the casserole, then fry the chopped onion, celery and carrot for 6-8 minutes until starting to soften.

3 Return the chicken to the pan and add the mustard and stock. Bring to the boil, then reduce the heat to low. Cover and simmer for 20 minutes.

4 Add the beans and simmer for 8-10 minutes until the chicken is cooked through. Stir in the spinach and cook for 2 minutes to wilt.

per serving: 248kcals, 5.6g fat (1.1g saturated), 30.8g protein, 14.9g carbs (6.5g sugars), 1.3g salt, 7.4g fibre