Hearty chicken and vege casserole

Author: Niki Bezzant - Founding Editor

Photographer: André Martin

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Serves: 4

Time to make: 40 mins

Ingredients

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1 tablespoon olive oil
1 onion, diced
1 clove garlic, finely chopped
500g skinless, boneless chicken thighs or breast, chopped
1 carrot, diced
1 red capsicum, sliced
400g can chopped tomatoes
½ cup chicken stock
¼ cup white wine
2 teaspoons tomato paste
1 teaspoon brown sugarlight brown cane sugarX
4 cups chopped spinach
fresh parsley, to garnish

Instructions

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1 In a large pan, heat oil and cook onion and garlic over a medium heat until softened. Add chicken, carrot and capsicum. Stir-fry until chicken is browned.

2 Add tomatoes, stock, wine, tomato paste and sugar. Bring to a simmer. Cook for 15-20 minutes until chicken is cooked through and liquid reduced a little.

3 Add spinach and cook for 5 more minutes. Garnish with parsley. Serve with pasta, rice or potatoes.

Variations

Add black olives and chillies to this casserole for extra flavour.

Nutrition Info (per serve)

Calories 237 cal

Kilojoules 990 kJ

Protein 31 g

Total fat 7 g

Saturated fat 2 g

Carbohydrates 10 g

Sugar 9 g

Dietary fibre 3 g

Sodium 240 mg

Calcium 80 mg

Iron 2 mg

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.

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