Chicken & turkey· GF

Tarragon Chicken & Courgette

Name: Tarragon Chicken & Courgette
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Cuisine: French
Ingredients: 550g chicken thigh fillets, 2cm pieces; 350g courgette, 1cm dice; 200g carrot, small dice; 150g green beans, 2cm lengths; 1 tin (240g drained) green lentils, rinsed; 200ml lactose-free milk; 80g leek, sliced; 15g cornflour; 10ml rapeseed oil; 2 cloves garlic, crushed; 3g dried tarragon; 10g fresh tarragon; 1 cube stock cube; 250ml water

Chicken thighs in a light, creamy tarragon sauce with courgette, green beans and carrot.

makes 24 blocks, about 29p each

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BatchJoy

batchjoy.com/recipes/tarragon-chicken-and-courgette/

Illustration of a bowl of Tarragon Chicken & Courgette

Time: 50 min20 min prep · 30 min cook
Makes: 24 blocks
Cost per blockPer block: 29p
Calories per blockCalories: 60 kcal
Fibre per blockFibre: 1.5g

You’ll need

Batch size

blocks

550gchicken thigh fillets, 2cm pieces
350gcourgette, 1cm dice
200gcarrot, small dice
150ggreen beans, 2cm lengths
1 tin (240g drained)green lentils, rinsed
200mllactose-free milk
80gleek, sliced
15gcornflour
10mlrapeseed oil
2 clovesgarlic, crushed
3gdried tarragon
10gfresh tarragon
1 cubestock cube
250mlwater

Allergens: Milk. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

New potatoes and peas-free greens · Rice or orzo · A jacket potato

Method

Step 1: Brown the chicken in the oil, then lift out.
Step 2: Soften the leek and carrot in the pan for 8 minutes, adding the garlic for the last minute.
Step 3: Return the chicken with the stock and dried tarragon. Simmer, covered, for 15 minutes.
Step 4: Add the courgette, green beans and lentils for 6 minutes. Stir in the milk mixed with the cornflour and simmer 2 minutes to thicken.
Step 5: Off the heat, add the chopped fresh tarragon. Cool and freeze in 70g blocks.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	60	6.1g	5.2g	1.9g	1.5g	0.25g
Per 3 blocks	180	18.3g	15.6g	5.7g	4.5g	0.75g

Cook’s notes

Lactose-free milk freezes well in a cornflour-thickened sauce.
Tarragon has a mild aniseed flavour; parsley and chives work if you prefer.
Breast works but take it off the heat sooner.

Serve it

New potatoes and peas-free greens · Rice or orzo · 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 18.3g protein before rice, bread or potatoes.

Tarragon Chicken & Courgette questions

Can I leave out the lentils?

Yes. The sauce will be a little thinner, so let it simmer a few minutes longer after adding the milk and cornflour.

Why mix the milk with the cornflour first?

Stirring the cornflour into cold milk stops it forming lumps when it hits the hot pan. Keep it at a gentle simmer once it goes in so the sauce thickens smoothly.

What can I use instead of courgette?

Extra green beans or diced carrot work. Courgette softens into the sauce, so the swap gives a slightly firmer texture.