Honey Mustard Chicken Pot

Preparation time: 5 minutes
Cooking time: 40 minutes

Serves 4

1 tbsp olive oil
8 bone-in chicken thighs , skin removed
2 onions , finely chopped
350g parsnips , cut into sticks
300ml vegetable stock
2 tbsp wholegrain mustard
2 tbsp clear honey
Few thyme sprigs
Flat-leaf parsley , to serve (optional)


1. Heat half the oil in a large frying pan or shallow casserole with a lid. Brown the chicken until golden, then set aside. Heat the remaining oil, then cook the onions for 5 mins until softened.

2. Nestle the thighs back amongst the onions and add the parnips. Mix the stock with the mustard and honey, then pour in. Scatter over the thyme, then bring to a simmer. Cover, then cook for 30 mins (or longer, see tip) until the chicken is tender, then season. Serve with steamed greens.


Tip:
If you've got time, this casserole will gently bubble away for up to 90 minutes. The meat will be very tender and fall away from the bones.

Nutrition per serving:
326 kcalories, protein 39g, carbohydrate 23g, fat 10 g, saturated fat 2g, fibre 6g, salt 0.82 g

Honeyed Duck Stir-fry

Serves 4
Ready in 20 minutes

2 tbsp clear honey
4 tbsp dark soy sauce
4 skinless duck breasts
2 carrots
Bunch spring onions
1 small head Chinese leaf
1 tbsp vegetable oil
Thai fragrant rice, boiled or steamed, to serve

1. In a large bowl, mix together the honey and soy sauce. Slice the duck and toss in the honey marinade. Set aside for 5 minutes. Cut the carrots and spring onions into thin strips. Finely shred the Chinese leaf.

2. Heat the oil in a wok or large frying pan. Lift the duck from the marinade (reserve the marinade) and stir-fry for 2 minutes until browned all over. Remove and set aside. Add the carrot and stir-fry for 1 minute. Add the spring onion, Chinese leaf and browned duck. Pour over the marinade and stir-fry for 2-3 minutes – the duck should still be a little pink in the middle (if using chicken, make sure it is cooked through). Season to taste and serve with cooked rice.

Nutritional Information

Per serving:
257kcals
11.3g fat (2.6g saturated)
26.8g protein
13g carbs
12.5g sugar
3g salt