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Chicken casserole

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Adding pulses to a casserole adds extra protein and fibre.
Serves
4
Prep
20 minutes
Cook
50 minutes
Each 346g serving contains (excludes serving suggestion)
KCal
274
Carbs
16.3g
Fibre
16.0g
Protein
38.6g
Fat
2.5g
Saturates
0.60g
Sugars
10.2g
Salt
0.03g
Portion Fruit & Veg
4
Ingredients
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Ingredients
4 small skinless chicken breasts (500g)
1 large onion, chopped
2 cloves garlic, crushed
2 green peppers, seeded and chopped
2 tbsp fresh marjoram or half tbsp dried
1 x 400g tin chopped tomatoes
150ml chicken stock
1 x 420g can borlotti beans, drained and rinsed
2 tbsp tomato purée
freshly ground black pepper
  1. Heat a large non-stick saucepan and fry the chicken breasts until brown on each side. You can add a small amount of water into the pan if the chicken is sticking to the pan.
  2. Add the onion, garlic and peppers and continue to fry for 2–3 minutes.
  3. Stir well, bring to the boil cover and simmer gently for 40–45 minutes.
Chefs tips
  • This dish works well with lean cubed pork or turkey.
  • You could use mixed beans or chickpeas if you prefer.
  • Freezing instructions: Suitable for freezing once cooked. Defrost in the fridge and reheat until piping hot throughout.

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Chicken tikka masala

A healthier, lower-fat version of Britain's favourite curry, with all the taste.
Special Diets
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Carbs
9.7g
KCal
150
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