rich umami chicken casserole

A lovely dish at this time of year when it’s still cold, and you want something comforting to eat that is full of umami flavor: that deep satisfying savoury taste you almost can’t put your finger on! Apparently, umami taste receptors are found on the tongue and are sensitive to the presence of glutamate, which is an amino acid commonly found in foods such as meat and stocks, fish, vegetables (especially tomatoes and mushrooms), and aged or fermented products like cheese and soy sauce.

This is chicken casserole on steroids as I’ve maxxed the flavour using a really rich chicken stock (recipe here), lots of veggies, and good-quality chicken. If you have the time, it’s really worth making your own stock and using a couple of carcasses will really boost the flavour and protein content—you can buy them from the butchers or save them from a roast and freeze them until you have two.

This is an easy hand-off recipe that won’t take long to prep, just a bit of chopping and then you basically just throw everything in. Great for a chilly evening or weekend lunch.

Ingredients

Serves 4

• 4 large chicken breasts, diced

• 1 large onion, sliced in half moons

• 2 large garlic cloves, finely grated or chopped

• 2 sticks celery, small dice

• 3 large carrots, chopped

• 2 ½ heaped tbsp spelt flour (or wheat if you prefer)

• 1 tsp dried oregano

• 1 bay leaf

• 1 litre fresh chicken stock

• 2 large handfuls of chopped greens (spring greens, savoy cabbage, kale, spinach)

• 2 leeks, chopped

• 1 tbsp apple cider or white wine vinegar

• 1 tsp salt

• Black pepper

Method

• First, make the stock, drain, and set aside to cool (refrigerate after two hours max) - this can be done a couple of days before or in the morning if you can leave it bubbling away at the weekend or even while you work at home.

• Add a good glug of olive oil to a casserole and brown the chicken in batches so it doesn’t bubble and steam. Set aside in a bowl.

• Add a tablespoon of olive oil to the casserole and gently fry the onions for 10-15 minutes until soft.

• Next, add the celery and carrots for 5 minutes before adding the garlic for a minute or two.

• Add the flour, oregano, bay leaf, and chicken, and mix well.

• Slowly pour in the chicken stock, stirring well with each addition to avoid getting floury lumps.

• Simmer for 15 minutes, and then add the leaks for 10 minutes.

• Next, add whatever greens you’re using for 5 minutes. Finish with the vinegar and cook for a couple of minutes before adding the salt, and pepper.

• Serve with sweet potato or ‘normal’ mash, brown rice, roasted celeriac or squash, and green veg (broccoli, peas, green beans).