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Eat well

Mediterranean-style chicken casserole

Succulent chicken portions are braised with vegetables to create this really tasty dish. Chicken thighs add more flavour and skinless chicken is an excellent source of protein as well as being low in fat

Mediterranean-style chicken casserole

Meal type: Main meal

Serves: 4

Preparation time: 25 minutes

Cooking time: 1 hour

  1. Preheat oven to 180ºC/fan 160ºC/gas mark 4. Heat olive oil in flameproof, ovenproof casserole dish. Add chicken; cook for about 5 minutes or until sealed and coloured all over, turning occasionally.
  2. Add all remaining ingredients, except cornflour and herb garnish, and stir to mix. Bring gently to the boil. Cover and bake in oven for 45-60 minutes, or until chicken and vegetables are cooked and tender, stirring once or twice.
  3. Blend cornflour with a little cold water in small bowl until smooth. Stir into chicken mixture; return casserole dish to hob. Cook gently, stirring, until sauce comes to the boil and thickens. Simmer gently for 2-3 minutes, stirring.
  4. Garnish with herb sprigs; serve with cooked vegetables such as new potatoes and green beans.

Variations

  • Use 2-3 teaspoons each fresh thyme and fresh oregano in place of the dried herb seasoning, if desired.
To freeze: Allow cooked casserole to cool completely, then transfer to a rigid, freezer-proof container (freeze in individual portions, if desired). Cover, seal and label. Freeze for up to 3 months. To serve, defrost completely, then reheat in a moderate oven until piping hot.

Nutritional Information

Each Portion Contains:

Energy 1886kJ 449kcal 22%
Carbs 13.4g -
Fat 18.6g Medium 27%
Saturates 4.7g Low 24%
Sugar 8g Low 9%
Salt 0.75g Low 13%

% = an adult's reference intake

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Ingredients

2 teaspoons olive oil

8 skinless, boneless chicken thigh fillets (about 650-700g/1lb 7oz-1lb 9oz total weight)

350g (12oz) shallots, peeled (halved, if large)

1 clove garlic, crushed

1 large red pepper, seeded and diced

225g (8oz) button mushrooms (halved, if large)

400g (14oz) can chopped tomatoes

150ml (¼ pint) good quality low-salt stock

150ml (¼ pint) red wine

2 teaspoons dried Italian herb seasoning

Freshly ground black pepper, to taste

1 tablespoon cornflour

Fresh herb sprigs, to garnish

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