Nutrition Info.(per serve)
- 3 skinless chicken breasts
- olive oil spray
- 1 onion, finely chopped
- 2 cups sliced brown mushrooms
- 1 red capsicum, diced
- 1-4 tablespoons sun-dried tomato pesto
- 1 teaspoon Moroccan seasoning
- 400g can diced tomatoes with garlic and oregano
- 1 1/2 cups chicken stock
- 1 cup dates, no added sugar, chopped
Total fat 8g
Saturated fat 2g
Dietary fibre 5g
1 Cut the chicken into even sized chunks. Spray a non-stick pan with olive oil spray and heat pan until hot. Cook chicken in batches until it has lost its pinky colour and is tinged golden at the edges. Remove and place on a paper towel.
2 Add onion with a little more oil and cook until softened. Add mushrooms and capsicum and cook for a few more minutes.
3 Place all vegetables in a casserole dish with chicken and heat through. Stir in pesto and Moroccan seasoning with chopped tomatoes and stock. Bring to the boil, reduce the heat, cover and cook on the hob for 45 minutes.
4 Add dates and cook for a further 10 minutes. Adjust seasoning. Serve with mashed potato and lightly cooked spring cabbage. Sprinkle with fresh chopped parsley before serving. Thicken with cornflour if you wish.
Waste not, want not: If you have any casserole left, it is a dish that actually improves the second time around. Make sure you reheat thoroughly. Add a little more stock if there is not much liquid left.
Hanu de Jong
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