Friday, November 14, 2014

Easy Baked Chicken Casserole

Chicken casserole lends itself to easy, healthy, weeknight meals, created in one dish. This one is baked in an open dish, and can then be placed in a casserole dish to serve and be kept warm. I am realising more and more however, how important it is to buy good quality organic, free range chicken fillet, as the chicken is definitely more tender and tasty after being cooked. It isn't as risky cooking with thigh fillet which tends to be more tender,  however we are all becoming more conscious about the fat within and are opting for the more health conscious chicken fillet. This is a recipe which can be adapted according to your individual taste. I have kept it as nutritious and fat free as possible for this recipe.

Preheat the oven to 180 deg. C (350deg.F Gas 4)
Serves 4


4 free range chicken fillets halved lengthwise or 6 chicken thighs, fat removed
3 carrots, chopped
1 red capsicum, finely diced
4 shallots, or 1 red onion chopped
3 cloves garlic crushed (optional)
3 stalks celery chopped

400g tin chopped tomatoes or homemade tomato sauce
4 tablespoons white vinegar or white wine (of course I prefer wine)
2 tablespoons soft brown sugar or good quality honey
2 tablespoons chopped parsley, plus extra to serve
2 teaspoons dijon mustard
2 teaspoons salt-reduced soy sauce

Let's cook:

Place the chicken in a baking dish which has been sprayed lightly with olive oil and scatter the fresh colorful vegetables over the top to cover the chicken. In a large jug, combine the remaining sauce ingredients and carefully pour over the chicken.

Bake in a moderate oven, uncovered for 1 1/4 hours, or until the chicken is cooked through and the vegetables are soft. Serve garnished with extra parsley, ground black pepper,  roasted slivered cashews or almonds, a green salad,  and brown rice.

Enjoy and feel guilt free!!

Warm wishes,


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