Healthy Winter Casseroles

Chicken, leek & mushroom casserole   Serves 4 (adults)

Ingredients:

-                600g chicken breast, trimmed and cut into 4 portions

-                Spray olive oil

-                200g lean bacon middle rashers, chopped

-                2 leeks, pale section, washed and sliced thickly

-                400g mushrooms, sliced

-                2 garlic cloves, crushed

-                2 tblsp plain flour

-                250mL salt reduced chicken stock

-                250mL white wine

-                4-6 sprigs fresh thyme

-                125mL evaporated skim milk

Method:

  1. Preheat oven to 180 degrees Celsius.  Heat a 3L capacity flameproof, ovenproof casserole dish over medium-high heat with spray oil.  Add the chicken and cook for 3-4 minutes until golden and turn.  You may need to do the chicken in batches.  Remove and transfer to a plate.
  2. Heat the dish again with spray oil over medium-high heat.  Add the bacon, leek, garlic and mushrooms.  Cook for 5 mins, stirring until golden.  Add the flour and cook for 1 minute until well combined.  Add the stock, wine and thyme and bring to the boil.
  3. Return the chicken, cover and bake in oven for 30 minutes or until a skewer in to the thickest section of chicken produces clear juices.
  4. Remove chicken and return casserole dish to the stovetop and heat over medium heat, uncovered.  Add the evaporated milk and bring to the boil.  Cook for 5 minutes or until the sauce thickens slightly.
  5. Serve the chicken with the sauce poured over with seasonal vegetables such as beans, broccoli, carrots etc.


    Lamb and sweet potato casserole         Serves 4 (adults)

    Ingredients:

    -        Spray olive oil

    -        1 onion, finely chopped

    -        2 garlic cloves, crushed

    -        800g lean lamb, diced

    -        1 tblsp plain flour

    -        1 tblsp ground cumin

    -        1 tblsp ground coriander

    -        2 tsp garam masala

    -        1 cinnamon stick

    -         625mL chicken or vegetable stock

    -         1 medium orange sweet potato, washed and cut in to 2 cm cubes (skin can be left on if well cleaned)

    -         200g green beans, topped & tailed, cut into 3 cm lengths

    -         1/3 cup loosely packed coriander leaves

    Method:

    1. Preheat oven to 160 degrees celius.  Heat a 2L oven-proof, flame-proof casserole dish over medium-high heat with spray oil.  Add the lamb and cook until brown for 1-2 minutes.  Transfer to a bowl.
    2. Heat the same casserole dish with spray oil over medium heat.  Add the onion and garlic and cook, stirring for 2 mins or until onion softens.  Add flour and spices, cook, stirring for 30 seconds or until fragrant.  Add the lamb and stock, bring to the boil.  Stir for 2 mins or until well combined.
    3. Cover casserole dish with a tight fitting lid and cook in oven for 30 mins.  Add sweet potato and cook, covered for another 10 mins.
    4. Add green beans and cook, covered for a further 5 mins or until bean s are tender and sweet potato is cooked through.  Season to taste and stir through fresh coriander.
    5. Serve with rice or couscous for a higher carb meal or with seasonal vegetables for a lower carb meal.

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