World Food and Wine
what people eat and drink worldwide

Light chicken casserole

Low carb, low fat, and low cholesterol, perfect if you are watching your weight.

Ingredients

1 T olive oil
2 chicken (skinless and boneless, cut into thick strips or goujons)
1 onion (medium size, peeled, halved and thinly sliced)
2 celery (cut into 3/4 inch long pieces)
1 clv garlic (crushed)
1 c mushroom (button mushrooms, thinly sliced)
1 cn tomato (chopped tomatoes, 1 lb can)
1⁄2 c broth (chicken broth)
1⁄2 c green beans (cut into pieces, thawed if frozen)
  seasoning (salt and black pepper, ground)
2 t herbs (thyme, bouquet garní or your favorite herbs)

Instructions

Heat oven to 350°F.

Heat oil in a frying pan and brown chicken, turning occasionally -  from 3 minutes for chicken breast strips or chicken goujons to about 5 minutes for chicken thighs or drumsticks. Transfer chicken to a casserole dish.

Add onion and celery to the pan and cook for 4-5 minutes, stirring, until slightly soft. Add garlic and mushrooms to the pan and cook, stirring,  for a further 2-3 minutes,

Add vegetables from the pan to the casserole dish with the chicken, and then add green beans, canned tomatoes, and chicken stock. Season with salt and pepper, cover, and bake for 35 minutes, or until chicken is tender.

Remove from oven, check seasoning, and serve.

Total time
1 hour
Cooking time
50
Preparation time
10
Yield
2 servings

Notes

If not on a diet, serve with your choice of mashed potato, steamed potato slices, rice, or pasta.

Substitute 2 pieces chicken breast with 4 chicken thighs, or 4 chicken drumsticks; 1/2 green beans with 1/2 cup frozen broad beans, thawed and skin removed.

Tip: If you don't have an oven casserole dish with a lid, use an oven dish and cover with foil.

Source

International cuisine

easy, simmer
poultry, dinner
International food recipes
Food in the World.

 

With such a small amount of oil, a healthy non-stick frying pan is a better option. If not using one and the chicken sticks, add a little more olive oil.