Gentle Chicken Fricassee
Chicken breast, carrot, courgette and peas in a pale, creamy lactose-free milk sauce with tarragon and a squeeze of lemon.
makes 23 blocks, about 31p each
- Time
- 55 min20 min prep · 35 min cook
- Makes
- 23 blocks
- Cost per blockPer block
- 31p
- Calories per blockCalories
- 60 kcal
- Fibre per blockFibre
- 0.9g
Ingredients
- 650gchicken breast, 2cm pieces
- 250gcarrots, sliced
- 200gcourgette, 1cm dice
- 150gleek greens, sliced
- 150gfrozen peas
- 400mllactose-free milk
- 25gcornflour
- 15mlgarlic-infused olive oil
- 3gdried tarragon
- 10gfresh tarragon, chopped
- 1bay leaf
- 15mllemon juice
- 1gwhite pepper
- 1 cubestock cube
- 150mlwater
Allergens: Milk. Check the labels on stock cubes, sauces and pastes, as brands vary.
Nutrition
estimated| 1 block | 3 blocks | |
|---|---|---|
| Energy | 60 kcal | 180 kcal |
| Protein | 8.2g | 24.6g |
| Carbs | 4.1g | 12.3g |
| Fat | 1.4g | 4.2g |
| Fibre | 0.9g | 2.7g |
| Salt | 0.27g | 0.81g |
Method
- Step 1: Heat the oil in a large casserole over a medium heat and cook the chicken, stirring, until it turns white all over but isn't browned. Lift out. (5 min)
- Step 2: Add the leek greens and carrots and cook gently for 8 minutes until softened, without colouring.
- Step 3: Add the courgette, water, stock cube, bay leaf and dried tarragon, return the chicken, cover and simmer gently for 12 minutes until the carrots are just tender.
- Step 4: Whisk the cornflour into the cold milk, stir it in and simmer gently, stirring, for 3 minutes until thickened and smooth.
- Step 5: Add the peas and simmer for 3 minutes more.
- Step 6: Off the heat, remove the bay leaf and stir in the lemon juice, fresh tarragon and pepper. Cool and freeze in 70g blocks.
Serve it
Rice · Mashed potato and green beans · A jacket potato
| kcal | protein | carbs | fat | fibre | salt | |
|---|---|---|---|---|---|---|
| Per block | 60 | 8.2g | 4.1g | 1.4g | 0.9g | 0.27g |
| Per 3 blocks | 180 | 24.6g | 12.3g | 4.2g | 2.7g | 0.81g |
Cook’s notes
- The chicken isn't browned, so the sauce stays pale and creamy.
- Chicken thigh fillets make it richer but add fat.
- Lactose-free milk cooks just like ordinary milk. Oat milk works for a dairy-free version.
Serve it
Rice · Mashed potato and green beans · A jacket potato.
This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.
Freeze, reheat and serve
- Freeze
- Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
- Reheat
- Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
- A portion
- 3 blocks (210g) make a dinner for one adult: about 180 kcal and 24.6g protein before rice, bread or potatoes.
Gentle Chicken Fricassee questions
What is a fricassee?
A fricassee is a French way of cooking chicken in a pale, creamy sauce, somewhere between a sauté and a stew. The meat is cooked gently without browning, so the sauce keeps its light colour.
Can I use only fresh or only dried tarragon?
Use 20g fresh tarragon, adding half with the stock and half at the end, or 5g dried added with the stock. Fresh gives a brighter aniseed flavour.
Sauces that go with it
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Updated . Nutrition, costs and yields are estimates. Gluten-free assumes gluten-free stock cubes.