Name: Chicken casserole
Prep time: 20 minutes
Cook time: 50 minutes
Yield: 4
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

Adding pulses to a casserole adds extra protein and fibre.

Serves

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

0.6g

Sugars

10.2g

Salt

0.03g

Fruit/Veg Portion

What makes a healthy, balanced diet?

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

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Method

Step 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.

Step 2

Add the onion, garlic and peppers and continue to fry for 2–3 minutes.

Step 3

Stir well, bring to the boil cover and simmer gently for 40–45 minutes.

Recipe 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.