Hunter’s chicken casserole

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Hunter's chicken casserole

A long walk will work up an appetite for this healthy casserole

1 hour 20 minutes

Serves 2

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

You can also make this recipe in a slow cooker – double the quantity of all ingredients except the canned tomatoes and stock. Add the browned chicken (see step 1) and the remaining ingredients – excluding the basil (see step 5) – to your slow cooker, stir and cover. Cook for around 6 hours on low. To thicken, add a tablespoon of cornflour dissolved in a small amount of cold water 30–60 minutes before the end of cooking.

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

You can also make this recipe in a slow cooker – double the quantity of all ingredients except the canned tomatoes and stock. Add the browned chicken (see step 1) and the remaining ingredients – excluding the basil (see step 5) – to your slow cooker, stir and cover. Cook for around 6 hours on low. To thicken, add a tablespoon of cornflour dissolved in a small amount of cold water 30–60 minutes before the end of cooking.

Ingredients

  • 1 teaspoon olive oil
  • 2 x 120g chicken breasts, skinless
  • 1 small red onion, sliced
  • 1 small red pepper, sliced lengthways
  • 1 small courgette, sliced
  • 1 medium carrot, sliced
  • 1 clove garlic, finely diced
  • 1 teaspoon smoked paprika (optional)
  • 1 tablespoon tomato puree
  • 1 x 227g tin chopped tomatoes
  • 100ml reduced-salt chicken stock
  • Freshly ground black pepper
  • 4 basil leaves, roughly chopped

CALORIES: 231

FAT: 7.8g

5 A DAY: 4

SALT: 0.3g

SUGAR: 12g

Method

  1. Preheat the oven to 160°C/Fan 140°C.
  2. Warm the oil in a non-stick pan, and cook the chicken for 5 minutes until browned on all sides. Transfer to a covered ovenproof dish.
  3. Add the onion, pepper, courgette, carrot, garlic and paprika to the same pan and cook over a low heat for 5 minutes, until softened but not browned.
  4. Add the tomato purée, chopped tomatoes and stock to the pan and bring to the boil. Season with black pepper. Pour the vegetables over the chicken, cover and place in the oven.
  5. Cook in the oven for 60 minutes or until the chicken is cooked through. Remove from the oven and stir through the basil before serving.

You can also make this recipe in a slow cooker – double the quantity of all ingredients except the canned tomatoes and stock. Add the browned chicken (see step 1) and the remaining ingredients – excluding the basil (see step 5) – to your slow cooker, stir and cover. Cook for around 6 hours on low. To thicken, add a tablespoon of cornflour dissolved in a small amount of cold water 30–60 minutes before the end of cooking.

Freeze any leftovers as individual portions and use within 1 month


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