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Free Healthy Recipe - Slow roasted chicken with fennel

Dairy free, Low carbohydrate, Low GI, Low sugar

This is a lovely recipe that's ridiculously easy to make. It may seem slightly daunting to cut up and skin a chicken yourself but do it once and you'll wonder what all the fuss was about. It's the cheapest and freshest way to go!

Ingredients

1½ kg chicken - organic, skin and wings removed

2 tbs spelt flour

¼ tsp cracked black pepper

2 tbs olive oil

2 clove garlic, crushed

350 grams eschallots, peeled

500 ml chicken stock

20 grams preserved lemon, finely sliced

250 grams fennel, trimmed and sliced

8 springs thyme

Method

Preheat the oven to 180°C fan forced
Place the chicken pieces in a large sealable bag and add the flour and pepper.
Seal and shake the bag until the chicken is coated in flour.
Heat the olive oil in an ovenproof pan, with a lid, and brown the chicken in batches.
Remove the chicken from the pan and set it aside.
Reduce the heat slightly and add the garlic and eschallots to sauté for 2 to 3 minutes.
Pour the stock into the pan and use a wooden spoon to stir the flavoursome bits on the bottom of the pan into the stock.
Place the chicken pieces back in the pan.
Add the preserved lemon, fennel and thyme and cover the pan.
Place in the oven to bake for 45 minutes

Makes 4 servings

Prep Time:	30 mins
Cooking Time:	45 mins
Ready in:	75 mins
Suitable for:
Dinner

Nutritional Information - Per Serve
Kj	1735 kj
Calories	415 kcal
Fat	22 g
Saturated Fat	5 g
Total Carbohydrate	8 g
Total Protein	43 g
Fibre	4 g

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