Very quick chicken casserole
So quick it will be ready in under 30 minutes - and it's low-fat too
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 5 mins
Cook 25 mins
Ready in 30 minsLow-fat
- Put the chicken thighs, shallots, carrot, potatoes, some seasoning and the stock in a wide casserole and bring to a simmer.
- Cover and cook for 15 minutes, then add the peas and tarragon and cook for a further 10 minutes or until the potato is tender.
- Stir in the crème fraîche if you like.
Gi assessment
This recipe demonstrates just how easy it is to keep the Gi low and still eat your favourite foods. By using new potatoes with the skin on, and throwing in peas and carrots that are only lightly cooked, the veg is digested slowly, keeping your blood sugar steady.
Per serving
441 kcalories, protein 53.7g, carbohydrate 38.9g, fat 9 g, saturated fat 2.4g, fibre 6.7g, salt 1.81 g
Recipe from olive magazine, December 2006.
http://www.bbcgoodfood.com/recipes/4380/
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Ingredients
- 4 large or 6 small skinless chicken thigh fillets
- 3 shallots , quartered
- 1 carrot , sliced
- 8 new potatoes or salad potatoes, skin left on and halved or quartered if large
- 500ml chicken stock , fresh, cube or concentrate
- 1 cupful peas
- a small bunch of tarragon , chopped
- 1 tbsp half-fat crème fraîche (optional)
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A laid-back alternative to mash, you don’t even need to peel the potatoes for this
1
rating
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 5 mins
Cook 25 mins
Ready in 30 minsLow-fat
Ingredients
- 4 large or 6 small skinless chicken thigh fillets
- 3 shallots , quartered
- 1 carrot , sliced
- 8 new potatoes or salad potatoes, skin left on and halved or quartered if large
- 500ml chicken stock , fresh, cube or concentrate
- 1 cupful peas
- a small bunch of tarragon , chopped
- 1 tbsp half-fat crème fraîche (optional)
Per serving
441 kcalories, protein 53.7g, carbohydrate 38.9g, fat 9 g, saturated fat 2.4g, fibre 6.7g, salt 1.81 g
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