Chicken & Tomato casserole

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

ノート

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