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 garlic cloves, crushed; 2 green peppers, seeded and chopped; 2 tbsp fresh marjoram or half tbsp dried; 1 x 400g tin chopped tomatoes; 150ml low-salt 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

Nutritional Information:

Each 346g serving contains (excludes serving suggestion)

KCal: 274
Carbs: 16.3g
Fibre: 16.0g
Protein: 38.6g
Fat: 2.5g
(Low)
Saturates: 0.6g
(Low)
Sugars: 10.2g
(Low)
Salt: 0.03g
(Low)
Fruit/Veg Portion: 3

What makes a healthy, balanced diet?

Ingredients

4 small skinless chicken breasts (500g)
1 large onion, chopped
2 garlic cloves, crushed
2 green peppers, seeded and chopped
2 tbsp fresh marjoram or half tbsp dried
1 x 400g tin chopped tomatoes
150ml low-salt 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

Add the chopped tomatoes, chicken stock, beans, tomato puree, freshly ground pepper and herbs.

Step 4

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

Recipe tips

This dish also works well with 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.