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Healthy Chicken Casserole

Plenty of vegetables and flavours make a tasty and healthy meal. The healthy key is not to have too much meat, 4oz per person is the limit. Vegetables are good for you so bulk it out with them.

Ingredients for two.

Cut the chicken into chunks. Cut the onions finely. Chop the mushrooms. Heat some olive oil in a large pan. Add the black mustard seed and one teaspoon of garam marsala to the oil. Sizzle briefly. Add the chicken and brown all round. Remove the chicken and put aside.

Add the onion to the flavoured oil and cook until soft. Add the flour which will provide the thickening. Cook for a couple of minutes. Add enough stock until you get the consistancy you want. Add the mushrooms.

Now the flavourings. I use a good dash of Worcester sauce and a good dash of soy sauce. I got some truffle oil in Italy and a few drops of that works wonders. Finally a few drops of tabasco, not enough to make it hot but just enough to be aware of. Put the meat back into the pot and simmer for 30 to 40 minutes.

Five minutes before the end of the cooking time add the other teaspoon of garam marsala. Season with salt and pepper if needed and enjoy.

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Last updated by : Andy Jackson on 08/12/13
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