Very quick chicken casserole recipe - Recipes - BBC Good Food

Put the chicken thighs, shallots, carrot, potatoes, some seasoning and the stock in a wide casserole and bring to a simmer.

Cover and cook for 15 minutes, then add the peas and tarragon and cook for a further 10 minutes or until the potato is tender.

Stir in the crème fraîche if you like.

Gi assessment This recipe demonstrates just how easy it is to keep the Gi low and still eat your favourite foods. By using new potatoes with the skin on, and throwing in peas and carrots that are only lightly cooked, the veg is digested slowly, keeping your blood sugar steady.