Chicken & Tomato casserole
A simple winter casserole
British Main. Published di Jon Scaife. Updated .
LOW
Energy Density
1.5kcal/g
1.5kcal/g
MED
Fat
37g / serving
37g / serving
LOW
Saturates
8.5g / serving
8.5g / serving
LOW
Sugars
15g / serving
15g / serving
LOW
Salt
1.3g / serving
1.3g / serving
LOW
Fibre
8.7g / serving
8.7g / serving
Suitable for:FreezerHalalKosherPartyPregnancy
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
- chop the chicken and season with salt and pepper
- chop the onion and crush the garlic
- Blend the tinned tomatoes into a liquid
- Zest and juice the lemon and add to the sugar
- Heat the oil and fry the chicken until browned, approx 10 mins
- Set the chicken aside and fry the onion until softened 5-6mins
- Add the
tomato purée and garlic and fry for a further 3-4 mins - Turn the heat down and stir in the honey, turmeric, cinnamon and paprika and cook for another 2-3 mins
- Add the blended tomatoes and turn the heat back up
- Re-add the chicken and the chicken stock and bring back to the boil
- Gently simmer for around 20-30mins
- Add the lemon and sugar
- Add the orzo and cook for around 20mins until the pasta is cooked
- Turn off the heat and stir in the mint
Notes
Ingredients
- 500g chicken
- Pinch salt
- Pinch black 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
Nutritional Facts
- Serving size: 701.2g
- (41% / 52%) Calories: 1031kcal
- (67%)Total fat: 37g
- (43%) Saturated fat: 8.5g
- (71%) Unsaturated fat: 24.8g
- Mono: 18g
- Poly: 6.8g
- (43%) Cholesterol: 130mg
- Trans Fat: 0.1g
- (42%)Total carbohydrates: 127g
- Starch: 0g
- (50%) Sugars: 15g
- Sucrose: 4.1g
- Glucose: 2.8g
- Maltose: 2.5g
- Lactose: 0g
- Fructose: 2.7g
- Galactose: 0g
- (35%) Fibre: 8.7g
- (92%)Protein: 46g
- Salts
- (26%) Sodium: 513mg
- (34%) Potassium: 1.2g
- Minerals
- Calcium: 10%
- Iron: 51%
- Zinc: 41%
- Magnesium: 35%
- Phosphorus: 78%
- Copper: 78%
- Manganese: 15%
- Selenium: 1100%
- Fluoride: 3%
- Cryptoxanthin: 0.1g
- Lycopene: 27%
- Lutein: 0.6g
- Vitamins
- Vitamin A: 106µg
- Thiamin (B1): 75%
- Riboflavin (B2): 50%
- Niacin (B3): 87%
- Vitamin B5: 20%
- Vitamin B6: 69%
- Folate (B9): 13%
- Vitamin B12: 33%
- Choline: 18%
- Vitamin C: 33%
- Vitamin D: 2%
- Vitamin E: 26%
- Vitamin K: 11%
- Arginine: 2.1g
- Aspartic Acid: 3g
- Glutamate: 9.5g
- Glycine: 1.8g
- Proline: 3g
- Serine: 1.7g
- Tyrosine: 1.1g
- Alanine: 1.9g
- Cystine: 0.6g
- Amino Acids
- Histidine: 1g
- Isoleucine: 1.6g
- Leucine: 2.9g
- Methionine: 0.7g
- Phenylalanine: 1.7g
- Threonine: 1.6g
- Tryptophan: 0.5g
- Valine: 1.7g
- Lysine: 2.2g
- Betaine: 12mg
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