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Chicken casserole
A very simple-to-make casserole.
What you need
- 45 ml vegetable oil
- 1 large onion, peeled and chopped
- 4 chicken quarters
- seasoning
- 50 g plain flour
- 400 g canned chopped tomatoes
- 1 tsp dried mixed herbs
Method
Heat oil in a large pan. Fry onion for 3 min. Coat chicken portions in flour. Add chicken to pan and brown on both sides. Pour over the tomatoes.
Fill the empty tomato can with water and pour into the pan. Stir in herbs and season. Cover and simmer for 30 min, adding a little extra boiling water if it simmers too rapidly. Serve.
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Preparation 10 minutes Cook 35 minutes Total 45 minutes -
Energy 611 kcal/serving Fat 13.7 g/serving Carbohydrates 61.68 g/serving Glycaemic Index 46 Glycaemic Load 7.10 
Serving suggestion
Oven-cooked courgettes.
Cook's tip
This casserole could also be cooked in the oven.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2559 | 775 | 10475 | 8350 |
| Energy (kcal) | 611 | 185 | 2500 | 2000 |
| Protein (g) | 34.1 | 10.3 | ||
| Carbohydrate (g) | 15.4 | 4.67 | 345 | 275 |
| Fat (g) | 45.3 | 13.7 | 95 | 70 |
| Fat (saturated) (g) | 11.3 | 3.43 | ||
| Fibre (g) | 1.65 | 0.50 | ||
| Sodium (mg) | 149 | 45.3 | ||
| Salt (equivalent) (g) | 0.37 | 0.11 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 153 | 46.4 | 800 |
| Vitamin B-12 (µg) | 0.55 | 0.17 | 1 |
| Vitamin B-6 (mg) | 0.59 | 0.18 | 2 |
| Vitamin C (mg) | 19.3 | 5.85 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 2.60 | 0.79 | 10 |
| Zinc (mg) | 3.28 | 0.99 | 15 |
| Calcium (mg) | 85.9 | 26.0 | 800 |
| Folate (mcg) | 43.7 | 13.2 | 200 |
| Iron (mg) | 3.03 | 0.92 | 14 |
| Magnesium (mg) | 52.6 | 15.9 | 300 |
| Niacin (mg) | 11.4 | 3.45 | 18 |
| Pantothenic acid (mg) | 2.13 | 0.64 | 6 |
| Riboflavin (mg) | 0.37 | 0.11 | 1.6 |
| Phosphorous (mg) | 296 | 89.8 | 800 |
| Thiamin (mg) | 0.27 | 0.08 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, dried mixed herbs or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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