Hearty chicken and vege casserole

Author: Niki Bezzant - Founding Editor

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Serves: 4

Time to make: 40 mins

Ingredients

More weights & measures

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

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 237cal

Kilojoules 990kJ

Protein 31g

Total fat 7g

–Saturated fat 2g

Carbohydrates 10g

–Sugars 9g

Dietary fibre 3g

Sodium 240mg

Calcium 80mg

Iron 2mg

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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