I use any part of chicken skinned, (i.e. portions, drumsticks, thighs) dry fry (or use fry light),
add onions, garlic fry for couple of minutes.
Then add chopped toms, free veg like swede, carrots, mushrooms (anything you like)
some stock made up from Bovril, spices if you like.
Bung in an oven for about 40 minutes on 200 C.
This is syn free on a red day you can add potatoes but include as health B choice.
You could also cook this on the top of the stove if wanted.