Dietitian for Launceston & North East Tasmania

Summerdale Medical Centre

Cnr Peel & Stanley Streets

Prospect Tasmania

summerdalemedical.com.au

Mowbray Medical

3/282 Invermay Road

Mowbray Tasmania

mowbraymedical.com.au

Accredited Nutritionist

Qualified Chef

Tel: 0419 838 674

Fax: +613 6301 9228

Email: admin@launcestondietitian.com.au

Scottsdale Doctors Surgery

2 Fosters Road

Scottsdale Tasmania

scottsdaledoctors.com.au

West Tamar Health

1 Windsor Drive 

Riverside Tasmania

westtamarhealth.com.au

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Speedy Slow Cooking

July 28, 2017

Slow cooking doesn't always mean you have to spend a whole day or afternoon in the kitchen. This super tasty chicken & vegetable hot pot only takes an hour from starting to chop your ingredients to sitting down and enjoying a delicious meal. Most of that time is cooking time, so you can be busy doing other things or even better, relaxing after a hard day at work.

 

Chicken & Vegetable Hot Pot

Serves 2

Ingredients

3 medium sized chicken thighs

1 cup of plain flour

2 small carrots cut into 2cm pieces

1 small brown onion

2 large cloves of garlic finely minced

3cm piece of sweet potato cut into large cubes

1/4 cup of peas

1 large tomato

1/2 cup of red wine

1 cup of spinach

sprig each of thyme & rosemary finely chopped

Salt & pepper

olive oil

 

Method

Begin by trimming the fat from the chicken thighs and cutting them in half and seasoning well with salt & pepper. Place the flour into a bowl and then add the chicken to coat evenly, shaking off any excess. Next place the coated chicken into a small pre-heated pot with a small amount of oil, turn the heat down to low. Add the onion and garlic, cook for around 5 mins or until the chicken is browned on both sides.

Now it's time to add the carrot, sweet potato, tomato and herbs, then add the wine stirring well to get the colour from the bottom of the pan. Cook gently until the wine has started to reduce, this will take another couple of minutes. Once the wine is syrupy add just enough water to cover the ingredients, now cover with a lid and stir occasionally for the next 30 mins. 

For the next step add the peas and cook for a another 5 minutes before taking it off the heat and adding the spinach. Serve with some mash potato and you have a healthy, delicious and quick slow cooked dinner.

 

Note: You can add just about any type of winter vegetable and it will still taste great. For a vegetarian version you can cook out a couple of tablespoons of flour in olive oil before adding the wine, the flour helps to thicken the sauce, add some lentils for protein and you're good to go.

 

 

 

 

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