Chicken Casserole

This is one of my favourite winter recipes that I love making – it’s so quick and easy!

Now before you pull your nose up at the baked beans let me assure you, I can’t stand baked beans myself – but this is to die for. I actually crave it all the time!

The recipe is from Eating for Sustained Energy by Liesbet Delport and Gabi Steenkamp.

Here we go:

Chicken Casserole

Serves 8. Bakes for 1 ½ hours

Ingredients

8 chicken thighs, +/- 100g each, skinned

1 onion, finely chopped

1 x 410g tin baked beans in tomato sauce

1 green pepper, chopped

12,5 ml honey

2 ml mustard powder

5 ml mixed herbs

½ chicken stock cube, dissolved in

200 ml boiled water

freshly ground black pepper to taste

4 rashers lean bacon

50 ml chopped parsley – to garnish

50 ml chopped spring onion – to garnish

Method

  1. Arrange the chicken thighs in an oven dish. Mix the rest of the ingredients, except for the bacon, parsley and spring onion, and spoon the mixture over the chicken thighs.
  2. Cover and bake for 1 hour in a preheated oven at 180 degrees Celsius, turning the chicken a few times
  3. Remove the cover and bake for another 30 minutes
  4. Remove all the visible fat from the bacon and grill until crisp
  5. Mix the grilled bacon, parsley and spring onion over the chicken casserole
  6. Serve with basmati rice or durum wheat pasta, and vegetables

Nutrients per serving

Glycemic index 47 ~ Fat 7g ~ Carbohydrate 13g ~ Fibre 4g ~ Protein 21g ~ Kilojoules 848