Hello hungry instructonauts! Welcome to my second 'ible: an exceedingly healthy and incredibly tasty chicken and fennel bake.

I struggle a bit with cooking as I have a condition that affects my short term memory so I can only cook when there is someone around to make sure I don't set the house alight. As my wife is out at work until late and rarely eats a proper lunch anything I do make needs to be ready fairly quickly. The beauty of this recipe is that it takes little time to prepare and cook but is really tasty.

Serves two (with leftovers) taking ten minutes to prepare and around 30-40 minutes to bake at gas mark 6.

Step 1: Ingredients

Four chicken skinless thighs cut in half (much more tasty than other bits and healthier with skin removed)
Two small fennel bulbs or one large cut in half or quarters
Two round courgettes (zucchini) quartered
Two large carrots cut into sticks
One medium onion roughly sliced
As many garlic cloves as you dare (whole - you can leave the skin on)
A pinch of chilli flakes (optional, though why wouldn't you?!)
A large sprinkle of dried oregano (or any herb you fancy)
Worcestershire sauce
A tablespoon or two of vodka (optional)
A few good glugs of extra virgin olive oil (I prefer Greek)
Salt and pepper

Step 2: The Really Really Hard Bit...

OK, pay attention now. Place your chopped vegetables and chicken into a large oiled roasting tin. Sprinkle your herbs and seasoning all over. Splash over some olive oil, Worcestershire sauce and vodka (if you are using it). Dig in with your hands and smoosh those flavours together making sure that everything is covered. Cover with foil and place in the oven.

Step 3: Put Your Feet Up for a Bit, You've Earned It!

Take thirty minutes to indulge yourself in a little of that remaining vodka.

Step 4: Dish Up.

After 30 minutes check to see how it's doing. Give everything a good baste in the delicious gravy that you now have. Put it back in for another 5-10 minutes without the foil to get some nice little brown bits on the edges of the vegetables (for extra flavour).

Serve up with your favourite side dish - mash, cous cous, risonne, roast potatoes. I've served up with brown rice to keep it extra healthy. Don't forget to spoon over some of the juices left in the pan.

Bon appetite!