This healthy chicken and vegetable casserole makes an easy mid-week meal. To make it even quicker, you could use supermarket washed-and-cut carrots and broccoli, ready to go from packet to pan. Mixed wild and long-grain rice goes well with the casserole, and adds sustaining and nourishing carbohydrate.
Good source of vitamin B6, vitamin C. Useful source of folate, niacin, selenium.
Instead of cornflour, use 1 tbsp of semolina or fine oatmeal. Use the oatmeal as for the cornflour; sprinkle the semolina into the casserole, stirring, and continue stirring until the sauce boils and thickens. * Small patty pan squash are good in this casserole. Trim off and discard the stalk ends from 225 g (8 oz) squash and slice them horizontally in half. Add them to the pan with the broccoli. When cooked, the patty pan should be tender but still slightly crunchy.
Broccoli and related cruciferous vegetables (such as cabbage and cauliflower) contain several potent phytochemicals that help to protect against cancer. Broccoli is also an excellent source of the antioxidants vitamins C and E and beta-carotene. It provides good amounts of the B vitamins B6 and niacin, and useful amounts of folate. * This recipe uses vegetables to extend a modest amount of chicken. Served with a starchy (complex) carbohydrate, such as rice, it makes a well-balanced meal, especially if followed by fresh fruit for a vitamin boost.