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Title : Healthy Chicken Casserole
link : Healthy Chicken Casserole

Healthy Chicken Casserole

Yes, it's another chicken recipe! You really can't have too many can you!? For me chicken has so many plus points. Its versatility, as well as the ease and speed with which it can be cooked, make it one of the most popular meats around. It's certainly popular in our house! Plus of course it has a high level of good quality protein, as well as B vitamins, iron, copper and selenium... and it's usually reasonably priced too!

This super-simple one-pot healthy chicken casserole has a rich and spicy tomato sauce studded with black olives, with spinach stirred in just before serving. 😋

Ingredients

Serves Four

1 tsp olive oil
1 large red onion, chopped
1 large red pepper, seeds removed, thinly sliced
1 red chilli, diced
3 garlic cloves, sliced
1 tsp hot smoked paprika
½ tsp cayenne pepper
2 tbsp sun-dried tomato purée
600g/1lb 5oz skinless and boneless chicken thighs
400g tin chopped tomatoes
100ml/3½fl oz chicken stock
100g/3½oz pitted black olives
1 lemon, juice only
½ large orange, juice only
250g/9oz baby spinach*

Method

1. Heat the oil in a large pan, add the onion and fry for 5 minutes or until softened. Add the red pepper, chilli and garlic and cook for 2 minutes.
2. Stir in the paprika, cayenne pepper and sun-dried tomato purée. Add the chicken and fry for 2 minutes on each side, or until golden brown and well coated.
3. Add the tomatoes, stock and olives, and turn the heat down. Cover and cook for 40 minutes, until the chicken is falling apart and the sauce is thick.
4. Stir in the lemon and orange juice, then stir in the spinach until wilted. Serve hot.

Each serving provides

36g protein, 16.5g carbohydrates (of which 10.5g sugars), 12.5g fat (of which 2.5g saturates), 5g fibre and 1.2g salt.

From original idea here

*Baby spinach, (pictured below) is a term typically used to describe spinach that has been harvested during a fairly early stage of plant growth, usually between 15-35 days after planting. We're usually familiar with baby spinach in the grocery store because of its small leaves, tender texture, and sweet taste in comparison with mature, fully formed spinach leaves. (For these mature spinach leaves, the harvest dates are usually between 40-65 days.)

A variety of articles and recipe ideas are found within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

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