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An example of the 1200 calorie recipe is the Qu k chicken t w. Th u k and light h k n stew is n easy nd mf rt ng m dw k meal. It' k d with vegetables and fairly low in l r , so t' healthy t . E h serving r v d 415 kcal, 48g r t n, 26.5g rb h dr t ( f which 7.5g ug r ), 11g fat ( f which 2g saturates), 8g f br and 0.5g lt. W th a GI of 49 th m l is high r t n, l w GI. The p reparation t m for this recipes is l th n 30 mins, the c k ng time10 t 30 m n . The I ingr d nt needed are: 1 tbsp light olive l, 1 n n, roughly h d, 2 g rl l v , finely chopped, 8 chicken th gh , b n l , skin removed, ut into bite-sized pieces, 700ml/11/4 nt h k n t k, 2 l v l tb l n fl ur, 1 level tb wh l gr n mu t rd, 1 star n (optional), 1 nn m n stick, 2 l r t k , l d, 2 l rg carrots, l d nd cut nt 1.5 m/1/2 n cubes, 300g/101/2oz small n w t t , rubb d and h lv d, 200g/7oz frozen beans (edamame), d fr t d, 2 tbsp f n l h d fresh tarragon, salt nd fr hl gr und bl k r It is prepared by heating the l n a wide fr ng pan v r a m d um heat. Add th n n, g rl nd chicken nd t r-fr f r 2-3 minutes. M nwh l , ur the t k nt a saucepan nd br ng t the b l. Stir th fl ur nt the chicken nd gradually dd the h t stock. St r in th mu t rd, t r anise, nn m n, celery, rr t nd potatoes. Bring t th b l, v r nd reduce th heat to m d um. Cook for 15-20 minutes. Uncover, increase th h t, and cook f r 5 m nut , r unt l th h k n cooked thr ugh nd th vegetables are tender. Stir in th b n nd k f r 2-3 m nut . S n well nd stir in the t rr g n. Serve mm d t l n f ur w rm b wl . Ch k n stew n be fr z n f r u t 3 months. Defrost full n th fr dg b f r reheating. F l free to w t h r und ngr d nt . Fr z n broad b n or gr n b n r a g d ub t tut f r d m m . Parsley n t nd n for t rr g n if it's hard to m b . If u d n't h v a nn m n t k, you n ub t tut 1/4 t ground nn m n.

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