

Casseroles, Stews
1 ratingsRate
Chicken, tomato and olive casserole
Author: The Healthy Food Guide TV Series
Photographer: The Healthy Food Guide TV Series
First published: May 2017
This crowd-pleaseing casserole is a healthy and simple mid-week meal that is high in iron and can be made gluten-free.
Serves: 4
Time to make: 1 hr
Ingredients
Units: Metric | Imperial (US)
- 4 ½ cups water
- 1 ½ cups sorghum
- cooking spray oil
- 500g skinless chicken thighs, cut in 3cm cubes
- 1 onion, thinly sliced
- 80g rindless eye bacon, diced
- 2 sticks celery, diced
- 2 cloves garlic, very thinly sliced
- ⅓ cup (80ml) white wine
- 400g can crushed tomatoes
- ½ cup water
- handful fresh rosemary
- ⅓ cup (50g) pitted kalamata olives, halved
- 2 cups green beans, topped and tailed
- Black Pepper
- fresh parsley, to garnish
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Instructions
- Boil water in kettle then pour into a large pot. Add sorghum then cover and simmer until liquid is absorbed and grain has plumped up, about 50 minutes. It should be tender with a pleasant bite.
- Heat a large pan over a high heat and spray with oil. Cook chicken, in batches, for 2 minutes or until golden. Remove from pan.
- Spray pan again with oil and add onion, bacon and celery. Cook, stirring, for 5 minutes. Add garlic and cook for 1 minute. Add wine and simmer for 1-2 minutes.
- Add tomatoes, water, rosemary, olives and chicken to pan. Stir to combine then bring to the boil. Reduce heat and simmer for 5 minutes. Add beans and cook for 5 minutes. Season to taste with a generous amount of black pepper. Add a little water if necessary so it’s nice and saucy – sorghum appreciates a saucy dish.
- Serve chicken with sorghum, garnished with fresh parsley.
Variations
Make it gluten free: Check bacon is gluten free.
Nutrition Info (per serve)
-
Calories 561cal
-
Kilojoules 2350kJ
-
Protein 39g
-
Total fat 18g
-
–Saturated fat 5g
-
Carbohydrates 60g
-
–Sugars 9g
-
Dietary fibre 9g
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Sodium 480mg
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Calcium 120mg
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Iron 5.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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