This simmered chicken recipe with green vegetables & garlic mayo is a tasty, protein rich dinner that will satisfy even picky eaters.
– 8 large skinless chicken thighs, bone in (about 750g)
– 2 onions, roughly chopped
– 1 reduced salt chicken stock cube (10g)
– 4 garlic cloves, roughly chopped
– 1 small head of broccoli, broken into small florets
– 150g frozen peas
– 150g mangetout
– 75g fine green beans, cut into 2cm pieces
– 100g fresh baby spinach
For the Garlic Mayonnaise
– 4 tbsp light mayonnaise
– 2 garlic cloves, finely crushed
– 4 tbsp chopped fresh coriander or parsley or a mixture of both
– Pinch of freshly ground black pepper
– Pinch of mild paprika
1. Put the chicken thighs, onions, crumbled stock cube and garlic in a deep saucepan. Pour in enough water to just cover and then bring to the boil. Reduce the heat, partially cover with the lid and simmer for 35-40 minutes, turning occasionally. At this stage, check and ensure there is about 2cm of liquid above the top of the meat.
2. Meanwhile, towards the end of the cooking time, cook the broccoli florets in a separate pan of boiling water for 3-4 minutes until just tender (alternatively, you can cook the broccoli in the microwave). Drain well and keep warm.
3. Stir the peas, mangetout and green beans into the chicken stew and simmer for a further couple of minutes or so until tender. Add the cooked broccoli and the spinach to the stew and stir in gently but well (the spinach will quickly wilt down). Remove from the heat.
4. For the garlic mayonnaise, in a small bowl, mix together the mayo, garlic, herbs, black pepper and paprika until combined.
5. Serve the chicken and green vegetable stew in deep bowls with the garlic mayo served separately.
Being diagnosed with Type 2 Diabetes needn’t mean an end to enjoying food. In his bestselling gluten-free cookbooks, Phil Vickery showed it’s possible to overcome dietary restrictions and still eat well.
Now he’s turned his attention to creating recipes that will help diabetics take control of their diet and lower their blood sugar levels, with the endorsement of Diabetes UK. Organised into Breakfasts, Light Bites, Soup & Lunch, Main Meals, Sweet Things & Drinks and Sides & Dressings, the recipes are accompanied by nutritional analysis and at-a-glance `traffic light’ labelling.
With advice on achieving (and maintaining) a healthy weight, practical tips on eating less refined carbohydrates, smaller portions, and nutrient dense ingredients, Phil makes eating sensibly easier and more appealing than ever.