Chicken and Chickpea Casserole
There is something very satisfying about casserole, cooked slowly so as not to impair the flavors producing a satisfying warming stew. Although this dish requires a good amount of time in the oven the preparation time quite low.
Nutritional Information
(per serving)
Calories: 248
Protein: 26g
Fat: 2g
- Saturated: 0g
- Cholesterol: 51mg
Carbohydrate: 33g
- Sugars: 8g
Fiber: 6g
Sodium: 418mg
Ingredients
(Serves 4)
3 medium sized chicken breasts
1 medium red onion
1 large/2 small carrots
½ of a 15oz/400g can of chickpeas (garbanzo beans)
1¼ cups/200g sweetcorn
1¼ cups/300g passata (sieved tomatoes)
or 14oz/400g can of tomatoes
½ tablespoon bouillon or other stock
5 dashes of tabasco sauce
1 teaspoon lemon juice
pepper
1
Chop the onion into 8 sections (as shown) and break the layers appart as you put them into an ovenproof casserol dish. Peal and cut the carrots into round slices about a quarter of an inch thick.
2
Cut the chicken breast into small cubes and put into the dish with the carrot and all the other ingredients.
3
Mix the ingredients together in the dish and then cover with a lid (or foil if you have no lid). Place the dish in an oven pre-heated to 150°C/300°F/Gas Mark 4. Cook for 55 minutes then serve with yogurt.
GI Diet Books
