This creamy mustard chicken recipe is adapted from A Girl Called Jack and contains four of your five a day! If you’re veggie, replace the chicken with butter beans for a similar protein hit, and if you’re vegan, use your favourite plant-based milk in place of the usual stuff.

Serves 4 from 48p each. Prices calculated at major supermarkets and correct at the time of writing. This post is not sponsored though I may make a small amount if you click the links and make a purchase.

600g chicken thighs or drums, 95p (£1.58/kg, frozen at Tesco)

2 tbsp cooking oil, 3p (£1/1l, Asda)

500ml chicken stock, 3p (39p/12 stock cubes, Asda)

200g carrots, 10p (50p/1kg, Sainsburys)

200g onion, 10p (50p/1kg, Sainsburys)

250g swede, 26p (30p a jar, Smartprice at Asda)

1 tsp mixed dried herbs, 3p

200g long grain rice, to serve, 9p (45p/1kg, Sainsburys)

2 tbsp plain flour, 5p (45p/1.5kg, Stockwell at Tesco)

2 more tbsp cooking oil, 6p (£1/1l, Asda)

1 tsp mustard, 1p (35p a jar, Sainsburys)

125ml milk, 6p (52p/1l, UHT at Asda)

200g spring greens, 26p (52p/400g, Tesco)

First defrost your chicken, overnight in the fridge in a covered bowl or tupperware to prevent the juices from roaming around everywhere, as this could be a cross contamination risk!

When the chicken is defrosted, place it into a large nonstick pan with 2 tbsp oil. Season with salt and pepper, and cook on a high heat for 10 minutes, turning over, to seal and brown. Add 500ml of hot chicken stock – or realistically, boiling water and a stock cube – and pop a lid on the pan.

Dice the carrots, onion and swede and add to the pan, along with the herbs and plenty of pepper. Replace the lid, and bring to the boil. Reduce to a simmer and cook for 30 minutes, until the chicken is cooked through.

Bring a separate pan of water to the boil and add the rice, and cover to cook while the chicken is cooking.

Make a slurry by blending together the flour, oil, mustard and milk. Stir into the pan slowly to thicken the sauce, then remove the lid completely and reduce to a simmer. Finely slice the greens and add them a minute before serving to wilt. Serve hot over the rice – if it’s a little runny, that’s fine, as the rice will soak up any excess liquid.

So many of you get in touch to ask me why I don’t have my own cookery show after doing this for so long, and the truth is, I haven’t had the confidence to pursue it despite loads of offers over the years. But I’m finally in a place where I’m absolutely ready and raring to go so if you want to see more of me, you can comment on the segment on ITVs Facebook page, drop them an email on saying how much you enjoyed it, give them a shout on Twitter and basically make some absolute NOISE in support – because I may be biased, but I think a good basic budget cookery show is EXACTLY what’s needed right now!

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All text copyright Jack Monroe.
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