Creamy vegetable fricassee
For this fricassee, a selection of colourful vegetables is lightly cooked in a tarragon-flavoured stock, which is finished with sour cream to make a wonderful, creamy coating sauce. Serve with whole-grain or seeded bread, for a delicious, satisfying meal.
1 tablespoon olive oil
250 grams (1⁄2 lb) carrots, peeled and cut into sticks
250 grams (1⁄2 lb) new potatoes, scrubbed and halved or quartered (depending on size)
150 grams (5 oz) button mushrooms, halved
1 2⁄3 cups diluted salt-reduced or homemade vegetable stock
2 tablespoons dry white wine
2 teaspoons fresh tarragon or 1⁄2 teaspoon dried tarragon
1 cup frozen fava beans
150 grams (5 oz) asparagus, trimmed
1⁄4 cup light sour cream
1⁄2 cup unsalted cashews
1 tablespoon fresh tarragon
1.Heat the oil in a large flameproof casserole dish over a medium heat. Add the carrots, potatoes and mushrooms, and cook, stirring frequently, for about 4 minutes until lightly browned.
2.Pour in the stock with the white wine and stir in the tarragon. Bring to a boil, then reduce the heat, cover and simmer gently for about 10 minutes until the vegetables are almost cooked.
3.Stir in the fava beans and lay the asparagus on top. Cover and simmer for a further 6 minutes or until the vegetables are tender.
4.Lift out the vegetables onto a plate, using a slotted spoon. Stir the sour cream into the liquid in the casserole dish and heat through gently, then season to taste. Return the vegetables to the casserole dish, coating them with the sauce. Scatter the nuts and tarragon leaves over the top, then serve.
Cook’s tip• You can partly prepare this dish up to 6 hours ahead. Cook the vegetables up to the end of step 2 and allow them to cool. When ready to serve, reheat gently and finish as described in the main recipe.
Serves 4
Preparation time 10 minutes
Cooking time 25 minutes
Each serving
10 g protein • 15 g fat of which 4 g saturates • 18.5 g carbohydrate • 7 g fibre • 266 Calories
