Chicken jamboree

    30 min

    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.

    7 people made this

    Serves: 4 

    • 2 tbsp extra virgin olive oil
    • 350 g (12½ oz) skinless boneless chicken breasts (fillets), cut into small cubes
    • 1 small onion, chopped
    • 225 g (8 oz) button mushrooms
    • 1 bay leaf
    • 2 large sprigs of fresh thyme or ½ tsp dried thyme
    • 3 large sprigs of fresh tarragon or ½ tsp dried tarragon (optional)
    • grated zest of 1 small lemon or ½ large lemon
    • 150 ml (5 fl oz) dry sherry
    • 300 ml (10 fl oz) boiling water
    • 225 g (8 oz) baby carrots
    • 225 g (8 oz) broccoli florets
    • 1 tbsp cornflour
    • 3 tbsp chopped parsley
    • salt and pepper

    Prep:10min  ›  Cook:20min  ›  Ready in:30min 

    1. Heat the oil in a large sauté pan with a lid or fairly deep frying pan. Add the chicken and brown the pieces over a high heat for 3 minutes, stirring constantly. Reduce the heat to moderate. Stir in the onion, mushrooms, bay leaf, thyme, tarragon if used and lemon zest. Cook for 4 minutes or until the onion and mushrooms are beginning to soften.
    2. Pour in the sherry and water. Add the carrots and seasoning to taste, and stir to mix all the ingredients. Bring to the boil, then reduce the heat and cover the pan. Simmer for 5 minutes.
    3. Stir in the broccoli florets. Increase the heat to bring the liquid back to a steady simmer. Cover the pan and cook for 5 minutes or until the pieces of chicken are tender and the vegetables are just cooked. Remove and discard the bay leaf, and the sprigs of thyme and tarragon, if used.
    4. Blend the cornflour to a smooth paste with 2 tbsp cold water. Stir the cornflour paste into the casserole and simmer for 2 minutes, stirring constantly, until thickened and smooth. Check the seasoning, then stir in the parsley and serve.

    Each serving provides

    Good source of vitamin B6, vitamin C. Useful source of folate, niacin, selenium.

    Some more ideas

    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.

    Plus points

    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.

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