Gentle Maple Mustard Chicken & Parsnip
Chicken breast, parsnip, carrot and spinach in a sweet and tangy maple, wholegrain mustard and thyme sauce.
makes 24 blocks, about 33p each
- Time
- 1 hr20 min prep · 40 min cook
- Makes
- 24 blocks
- Cost per blockPer block
- 33p
- Calories per blockCalories
- 60 kcal
- Fibre per blockFibre
- 1.5g
Ingredients
- 650gchicken breast, 3cm pieces
- 400gparsnips, 2cm chunks
- 300gcarrots, 2cm chunks
- 150gleek greens, sliced
- 100gbaby spinach
- 30g (2 tbsp)wholegrain mustard
- 30g (2 tbsp)maple syrup
- 4 sprigs (or 1 tsp dried)thyme
- 2 clovesgarlic, crushed
- 20gcornflour
- 15gfresh parsley, chopped
- 1gblack pepper
- 10mlrapeseed oil
- 1 cubestock cube
- 450mlwater
Allergens: Mustard. Check the labels on stock cubes, sauces and pastes, as brands vary.
Nutrition
estimated| 1 block | 3 blocks | |
|---|---|---|
| Energy | 60 kcal | 180 kcal |
| Protein | 7.3g | 21.9g |
| Carbs | 5.8g | 17.4g |
| Fat | 1.2g | 3.6g |
| Fibre | 1.5g | 4.5g |
| Salt | 0.32g | 0.96g |
Method
- Step 1: Heat the oil in a large casserole over a medium heat and cook the chicken until lightly golden. Lift out. (6 min)
- Step 2: Lower the heat, add the leek greens and garlic and cook gently for 4 minutes.
- Step 3: Add the parsnips, carrots, thyme, water and stock cube. Cover and simmer for 10 minutes.
- Step 4: Stir in the mustard and maple syrup, return the chicken, cover and simmer for 12 minutes until the chicken is cooked through and the parsnips are tender.
- Step 5: Stir in the cornflour mixed with 2 tbsp cold water and simmer for 2 minutes until thickened, then stir in the spinach until it wilts.
- Step 6: Remove the thyme stalks and stir in the parsley and pepper, then cool and freeze in 70g blocks.
Serve it
Mashed potato and green beans · Rice · A jacket potato
| kcal | protein | carbs | fat | fibre | salt | |
|---|---|---|---|---|---|---|
| Per block | 60 | 7.3g | 5.8g | 1.2g | 1.5g | 0.32g |
| Per 3 blocks | 180 | 21.9g | 17.4g | 3.6g | 4.5g | 0.96g |
Cook’s notes
- Dijon mustard works instead of wholegrain; use 20g, as it is stronger.
- Cut the parsnips and carrots to the same size so they cook evenly, and cut out the woody core of large parsnips.
- Chicken thigh fillets make it richer but add fat.
Serve it
Mashed potato and green beans · Rice · 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 21.9g protein before rice, bread or potatoes.
Gentle Maple Mustard Chicken & Parsnip questions
Can I roast the vegetables first?
Toss the parsnips and carrots in a little oil and roast them at 200°C fan for 25 minutes, then add them with the chicken in step 4 rather than in step 3. They will be sweeter and more caramelised.
Can I use turkey instead of chicken?
Diced turkey breast works in the same weight and timings. Take care not to overcook it, as it is even leaner than chicken.
Sauces that go with it
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Updated . Nutrition, costs and yields are estimates. Gluten-free assumes gluten-free stock cubes.