Chicken casserole with tarragon dumplings
- 1 1/4 cups plus 1 tablespoon self-raising flour
- 6 skinless boneless chicken thighs, quartered
- olive spray oil
- 4 shallots, chopped
- 2 large carrots, cut into chunks
- 2 cloves garlic, finely chopped
- 2 cups very low salt chicken stock
- 3½ tablespoons dijon mustard
- 1 cup fresh tarragon, chopped
- 1/3 cup fat-free Greek yoghurt
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1 Put 2 tablespoons of the flour on a plate and season with pepper. Dust the chicken in the flour. Spray a frying pan with oil, fry the chicken over a medium heat for 7–8 min to brown, then set aside.
2 Meanwhile, put the shallots and carrots in a flameproof casserole sprayed with oil. Fry for 8 min, add the garlic and cook for 1 min more. Pour in the stock and 2/3 cup water, bring to a simmer, then stir in 2½ tablespoons of the mustard. Add the chicken and simmer for 20 min, stirring occasionally.
3 Mix the remaining flour and most of the tarragon in a mixing bowl. Add the yoghurt with the rest of the mustard, then stir well. Divide the dough into 8 equal pieces and gently roll into balls. Arrange the dumplings over the surface of the stew and sprinkle with the remaining tarragon. Cover and cook for 20 min more or until the dumplings are light and fluffy.
Nutrition Info (per serve)
Total fat 5.9g
–Saturated fat 1.4g
Dietary fibre 7.1g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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