Lemon, Artichoke & Dill Chicken

Serves 4

This healthy one pan dinner is fresh, zingy and oh so delicious. It is the perfect dish for the change of seasons - the sunshine is making me want to have something light and fresh, but the cold nights make me want to reach for something hearty and comforting. And this tasty meal ticks all the boxes! It is very freezer friendly, so is a great batch cooking option, especially when there is minimal washing up because it is all done and dusted in one pan only!

The sauce is to die for, so you’ll definitely need to pair it with something that soaks up every last drop, or else you will just end up licking it straight off your plate!  Mashed potatoes, orzo pasta or wholegrain rice all work brilliantly with this dish. I just love the combination of flavours here and although I haven’t made it yet - the lemon, artichoke and dill base would work equally well with some white fish fillets too.  That’s next on my list!

This dairy and gluten free dish uses artichokes, shallots and leeks which are a great source of pre-biotic fibre.  That means they help the good bacteria in the gut to grow, which is important for overall health and particularly for our immune system too.  I love a recipe that has both the protein and veggies all thrown in together so that I am not making them all separately.  I just add a cup of spinach leaves at the end to increase my green leafy vegetable intake, but frozen peas would work well here too. It contains four different vegetables which means that this dinner is just packed with antioxidant micronutrients.

 One portion provides 374 calories, 31g protein and 6g fibre; and that’s even before you add a fibre-rich wholegrain carbohydrate to accompany it.  It also provides a massive 83% and 44% of my daily vitamin A and C requirements respectively, as well as over a fifth of my iron.  Healthy, delicious and all in one pan - what more could you ask for? Perhaps someone to actually cook it for you, but that might be pushing it a tad too far!

INGREDIENTS

·      200g Shallots 
·      200g Leeks
·      1 Cup Baby Spinach Leaves 
·      1 Tin Artichoke Hearts - drained
·      Zest & Juice from 3 Lemons 
·      A generous handful Fresh Dill Sprigs
·      4 Chicken Breast Fillets – skin on
·      2 tbsp Corn Flour
·      250ml Vegetable Stock (more if needed)
·      80mls White Wine
·      250 mls Oat Cream (or any single cream)
·      2 tsp Olive Oil
·      Salt & Fresh Black Pepper 

ONE PAN METHOD

·      Finely chop the shallots and leeks.
·      Drain the artichoke hearts and cut into quarters.
·      Zest and juice the lemons.
·      Heat 1-2 tsp olive oil in a large non-stick frying pan over medium heat. 
·      Season the chicken with salt and pepper on both sides, add to the frying pan skin side down.  
·      Add the white wine and cook until the skin on the chicken has browned. Then flip over, cooking approximately 3 minutes on each side.
·      While the chicken is cooking, combine the lemon zest, lemon juice, cream and cornstarch in a bowl.  Whisk to combine.  
·      Once the chicken has browned, transfer it to a plate and set aside.
·      Add some more oil if needed to the pan (no need to rinse), and sauté the shallots and leeks for approximately 5-6 minutes.
·      Add the vegetable stock and scrape any of the browned bits into the pan. 
·      Add the lemon cream mixture and whisk it all together.   
·      Cook until it thickens slightly, about 2 minutes.
·      Return the chicken to the pan and reduce the heat to low.
·      Season with a little salt and fresh black pepper.
·      Add the artichokes, dill and spinach. 
·      Simmer until the chicken has cooked through for approximately 4-5 minutes, adding more vegetable stock if needed. Make sure the chicken if fully cooked through before serving.
·      Serve with some mashed potatoes or wholegrain rice.

 NUTRITONAL INFORMATION

Calories – 374
Protein – 31g
Fat – 15g
Carbohydrates – 27g
Fibre – 6g
Vitamin A -  83%
Vitamin C – 44%
Iron – 21%
Calcium - 8%