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Tuesday 23 April 2024

Chicken Casserole : Tastes good and provides protein, B vitamins, iron, copper and selenium.

Yes, a lovely easy chicken recipe today ...
Chicken's many plus points - its versatility, as well as the ease and speed with which it can be cooked - make it one of the most popular meats around. It has a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

An easy chicken casserole recipe should perhaps be in every cook's little black book and this one will go down well with all of the family. Serve with mashed or boiled potatoes, or rice. Some readers may prefer a lower carb alternative such as mashed swede/rutabaga.

Serves Four
8 bone-in, skin-on chicken thighs (around 850g/1lb 14oz)
1 tbsp olive or sunflower oil
1 onion, thinly sliced
4 rashers smoked back bacon, cut into roughly 2cm/¾in slices
150g/5½oz small mushrooms, halved or quartered if larger
3 medium carrots, peeled and cut into roughly 1.5cm/⅝in slices
20g/¾oz plain flour (around 2 tbsp)
1 tsp dried thyme or 1 tbsp fresh thyme leaves
500ml/18fl oz hot chicken stock (made with 1 stock cube)
1 medium leek, trimmed and cut into roughly 1cm/½in slices
salt and freshly ground black pepper

1. Preheat the oven 190C/170C Fan/Gas 5. Season the chicken thighs all over with a little salt and lots of black pepper.
2. Heat the oil in a large non-stick casserole pan over a medium heat and fry the chicken for 7–8 minutes, skin-side down, or until the skin is nicely browned. Turn and cook on the other side for 3 minutes more. Transfer to a plate.
3. Return the pan to the heat and add the onion, bacon and mushrooms. Fry over a medium-high heat for 4–5 minutes, or until lightly browned, stirring regularly. Add the carrots and flour and toss together well.
4. Sprinkle with the thyme, then pour in the stock, a little at a time, stirring well between each addition. Add the chicken pieces back to the pan and bring to a gentle simmer. Cover the pan with a lid.
5. Place in the oven and cook for 45 minutes. Take out of the oven and stir in the leeks.
6. Return to the oven for a further 15 minutes, or until the chicken and leeks are tender and the sauce has thickened. Serve.

Recipe Tip
You can use boneless, skinless chicken thigh fillets for this recipe if you like. Fry for 3 minutes on each side before transferring to a plate. Follow the recipe as above but cook for 35 minutes rather than 45 minutes before adding the leek.

Each serving provides
48g protein, 13g carbohydrates (of which 7.5g sugars), 19g fat (of which 5g saturates), 5g fibre and 2.4g salt.
From an original idea here

~ enjoy your day ~

You will find a variety of recipe ideas within this blog. It is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan


carol l mckenna said...

Yummy looking ~ another great recipe no doubt ~ thanks,

Wishing you good health, laughter and love in your days,
A ShutterBug Explores ~
aka (A Creative Harbor)

The Happy Whisk said...

Excellent breakdown on good eats. Lovely photo too. Happy Earth day to you both.

J.P. Alexander said...

Gracias por la receta. Te mando un beso.

Tom said...

...looks yummy!

Catarina said...

I already copied the recipe. Thanks!!

Angie's Recipes said...

Looks very inviting!

Mari said...

That's another good looking dish!

DeniseinVA said...

Looks wonderful Jan! Thank you for another delicious recipe.

Christine said...

Looks delicious!

Elephant's Child said...

Chicken is SUCH a versatile meat.

baili said...

looks healthy and delicious Jan

thanks for sharing

can you share more about selenium in any future post
doctors say to add it but we are still curious what and what not at this part of age

Margaret D said...

I bet that one tastes delicious Jan.

Giorgio said...

Great recipe, My friend! I love chicken. I sometimes purchase it from a farmer. I don't like chickens that are shipped from other countries, which we can see at the mall or department store.
Enjoy the rest of this week!

jabblog said...

Nice for a cold day, comforting and tasty.

roentare said...

The chicken casserole is exactly the recipe I need

Debbie said...

this recipe is perfect, just the way it is. leaving the skin on the chicken adds so much more flavor!! i love one pot meals!!

Marco Luijken said...

Hmm...Jan..!! That looks very tasty.
It's great to see your new meal. And nice to see how you have photograph this meal.

Many greetings,

Lowcarb team member said...


baili who said...
looks healthy and delicious Jan

thanks for sharing

can you share more about selenium in any future post
doctors say to add it but we are still curious what and what not at this part of age

Hello Baili
Many thanks for your comment and question about selenium.

I have copied and pasted here below words from our National Health Service (NHS) what they say about selenium. I hope you find it helpful.

Selenium helps the immune system work properly, as well as in reproduction. It also helps prevent damage to cells and tissues.

Good sources of selenium include:

brazil nuts

How much selenium do I need?
The amount of selenium you need is:

75μg a day for men (19 to 64 years)
60μg a day for women (19 to 64 years)

If you eat meat, fish or nuts, you should be able to get all the selenium you need from your daily diet.

What happens if I take too much selenium?
Too much selenium causes selenosis, a condition that, in its mildest form, can lead to loss of hair and nails.

What does the Department of Health and Social Care advise?
You should be able to get all the selenium you need by eating a varied and balanced diet that includes meat, fish or nuts.

If you take selenium supplements, it's important not to take too much as this could be harmful.

Taking 350μg or less a day of selenium supplements is unlikely to cause any harm.

I will also do a future blog post about selenium.

All the best Jan

Nasreen said...

This looks healthy and I would love to try this. Thank you!

Lorrie said...

Chicken with vegetables in a sauce is so delicious. It looks like a good recipe.

Rose said...

This sounds interesting...

Breathtaking said...

This is just the sort of recipe that appeals to me, I love all the ingredients and it will be very tasty, and it's all cooked in one pan.Thank you for the recipe Jan.
Best wishes

Conniecrafter said...

It is rainy and on the cool side this morning so this looks pretty inviting right now :)

Jeanie said...

This looks delicious and very easy. And you usually have MOST of the ingredients at hand (at least I do!)

Back2OurSmallCorner said...

We love eating chicken so this would be a winning recipe for our family. Thank you x

Teresa said...

Una receta muy interesante ¡ me gusta el pollo !. Besos.