Chicken & Tomato casserole
A simple winter casserole
British Main. پروپوزل کی کی طرف سے جان Scaife. Updated .
LOW
Energy Density
1.5kcal/g
1.5kcal/g
MED
Fat
37جی / serving
37جی / serving
LOW
Saturates
8.5جی / serving
8.5جی / serving
LOW
Sugars
15جی / serving
15جی / serving
LOW
Salt
1.3جی / serving
1.3جی / serving
LOW
Fibre
8.7جی / serving
8.7جی / 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: 701.2جی
- (41% / 52%) Calories: 1031kcal
- (67%)Total fat: 37جی
- (43%) Saturated fat: 8.5جی
- (71%) Unsaturated fat: 24.8جی
- Mono: 18جی
- Poly: 6.8جی
- (43%) Cholesterol: 130mg
- Trans Fat: 0.1جی
- (42%)Total carbohydrates: 127جی
- Starch: 0جی
- (50%) Sugars: 15جی
- Sucrose: 4.1جی
- Glucose: 2.8جی
- Maltose: 2.5جی
- Lactose: 0جی
- Fructose: 2.7جی
- Galactose: 0جی
- (35%) Fibre: 8.7جی
- (92%)Protein: 46جی
- Salts
- (26%) Sodium: 513mg
- (34%) Potassium: 1.2جی
- Minerals
- Calcium: 10%
- Iron: 51%
- Zinc: 41%
- Magnesium: 35%
- Phosphorus: 78%
- Copper: 78%
- Manganese: 15%
- Selenium: 1100%
- Fluoride: 3%
- Cryptoxanthin: 0.1جی
- Lycopene: 27%
- Lutein: 0.6جی
- Vitamins
- Vitamin A: 106µجی
- 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: 2.1جی
- Aspartic Acid: 3جی
- Glutamate: 9.5جی
- Glycine: 1.8جی
- Proline: 3جی
- Serine: 1.7جی
- Tyrosine: 1.1جی
- Alanine: 1.9جی
- Cystine: 0.6جی
- Amino Acids
- Histidine: 1جی
- Isoleucine: 1.6جی
- Leucine: 2.9جی
- Methionine: 0.7جی
- Phenylalanine: 1.7جی
- Threonine: 1.6جی
- Tryptophan: 0.5جی
- Valine: 1.7جی
- Lysine: 2.2جی
- Betaine: 12mg
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