Healthy Recipes

Chicken Casserole

4 chicken pieces (breast, thigh, leg) skinned and boned, cut into bite-sized pieces
4 teaspoons sunflower or corn oil
1 medium onion - peeled and sliced
1 medium leek – sliced (take care to wash them properly)
2-3 medium carrots - peeled and sliced
4-5 mushrooms
1 dessert spoon of mixed dried herbs or 2 tablespoons of mixed fresh herbs
1 large can of chopped tomatoes
300ml (½ pint) chicken or vegetable stock (using one stock cube with boiling water)
2 dessert spoons of plain flour (seasoned with black pepper)
Pepper to taste

Pre heat the oven to 180C/350F/Gas mark 4
Coat the chicken pieces in the flour. You could do this by placing the flour and chicken in a sandwich bag and shaking.
Heat the oil in frying pan or saucepan and carefully seal the chicken in it (cook until it turns white and begins to brown a little). Take care not to over heat the oil.
Place the chicken in the bottom of the casserole dish and cover (we will be adding to this later!).
Using the same saucepan, cook the onion, and leek in any remaining oil for 5 minutes. Add these to the casserole dish.
Add the remaining ingredients: mushrooms, carrot, tomatoes, herbs and stock to the casserole dish. Season with pepper.
Bring the mixture to the boil stirring occasionally.
Cover the dish with a lid and cook for 45-60 minutes in the oven or until the chicken is tender.
Serve with a jacket potato or crusty bread. You could serve with a further vegetable such as sweet corn or peas.

Try preparing in the morning and cooking in a slow cooker for a welcoming dish when you get home from college.

Recipe kindly provided by the Community Dietitians of North East Wales NHS Trust.