Chicken & Tomato casserole

A simple winter casserole

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Rating: (1)Serves: 4Serve With: BreadCooking Method: FryReady In: 1 hours 30 mins Prep Time: 30 mins Cook Time: 1 hours
LOW
Energy Density
1.3kcal/g
MED
FAT
36g per serve
LOW
SATURATES
7g per serve
LOW
SUGARS
20g per serve
HIGH
SALT
4g per serve
Free-from:
Suitable for:FreezingHalalKosherPartiesPregnant Women

I was looking at recipes for chicken and tomato stew and then realised I could add in orzo pasta to make something a little like gouvetsi

Preparation

  1. chop the chicken and season with salt and pepper
  2. chop the onion and crush the garlic
  3. Blend the tinned tomatoes into a liquid
  4. Zest and juice the lemon and add to the sugar
  5. Heat the oil and fry the chicken until browned, approx 10 mins
  6. Set the chicken aside and fry the onion until softened 5-6mins
  7. Add the tomato purée and garlic and fry for a further 3-4 mins
  8. Turn the heat down and stir in the honey, turmeric, cinnamon and paprika and cook for another 2-3 mins
  9. Add the blended tomatoes and turn the heat back up
  10. Re-add the chicken and the chicken stock and bring back to the boil
  11. Gently simmer for around 20-30mins
  12. Add the lemon and sugar
  13. Add the orzo and cook for around 20mins until the pasta is cooked
  14. Turn off the heat and stir in the mint

Ingredients

  • 500g chicken
  • Pinch salt
  • Pinch pepper
  • 3tbsp olive oil
  • 1 large onion
  • 6 cloves garlic
  • 2tbsp honey
  • 1tbsp tomato purée
  • 1tsp turmeric
  • 1tbsp smoked paprika
  • 1tsp cinnamon
  • 400g tinned tomatoes
  • 1000ml chicken stock
  • 500g orzo
  • 2tsp demerara sugar
  • Handful fresh mint

Equipment

  • Knife
  • Chopping board
  • Zester
  • Blender
  • Large pan

Notes

Nutritional Facts

  • Serving size: 726g
  • (39% / 49%)   Calories: 980kcal
  • (65%)Total fat: 36g
  • (35%)   Saturated fat: 7g
  • (69%)   Unsaturated fat: 24g
  • (37%)   Cholesterol: 110mg
  •   Trans Fat: 0.0g
  • (44%)Total carbohydrates: 132g
  • (67%)   Sugars: 20g
  • (80%)   Fibre: 20g
  • (78%)Protein: 39g
  • Salts
  • (80%)   Sodium: 1.6g
  • (32%)   Potassium: 1.1g
  • Minerals
  • Calcium: 21%
  • Iron: 60%
  • Zinc: 40%
  • Magnesium: 57%
  • Phosphorus: 74%
  • Copper: 111%
  • Manganese: 18%
  • Selenium: 180%
  • Fluoride: 24%
  • Cryptoxanthin: 280mg
  • Lycopene: 153%
  • Lutein: 873mg
  • Vitamins
  • Vitamin A: 188µg
  • Thiamin (B1): 83%
  • Riboflavin (B2): 83%
  • Niacin (B3): 40%
  • Vitamin B5: 20%
  • Vitamin B6: 77%
  • Folate (B9): 43%
  • Vitamin B12: 42%
  • Choline: 8%
  • Vitamin C: 28%
  • Vitamin E: 33%
  • Vitamin K: 11%
  •  
  • Arginine: 0mg
  • Aspartic Acid: 1g
  • Glutamate: 3g
  • Glycine: 0mg
  • Proline: 1g
  • Serine: 0mg
  • Tyrosine: 0mg
  • Alanine: 1g
  • Cystine: 0mg
  • Amino Acids
  • Histidine: 0mg
  • Isoleucine: 0mg
  • Leucine: 1g
  • Methionine: 0mg
  • Phenylalanine: 1g
  • Threonine: 0mg
  • Tryptophan: 0mg
  • Valine: 0mg
  • Lysine: 0mg
  • Betaine: 5mg

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