Syn Free Mediterranean Chicken Casserole Recipe
Delicious Mediterranean Chicken Casserole – with an amazing sauce of fresh vegetables.
Sometimes you just need simple dishes. After a busy day, the last thing I want is a pile of various saucepans, dishes and pots in the sink to clear up. This just dish uses just 2 pans and doesn’t compromise on flavour.
This Mediterranean Chicken Casserole is packed with lots of veg, it is delicious just as it is in a bowl or served with my some white rice or Rustic Garlic and Parmesan Mash for some cheesy goodness
This Mediterranean Chicken Casserole is such a versatile dish that would literally go with a variety of different sides, from rice to roast potatoes, to mashed sweet potatoes and leftovers would be great taken to work in a hot food flask for a filling high satiety meal. It also freezes perfectly, so add any leftovers (if there is any) to a sealable tub and freeze for another day.
Delicious Mediterranean Chicken Casserole – with an amazing sauce of fresh vegetables.
PREP TIME: 15 minutes
COOK TIME: 1 hour
TOTAL TIME: 1 hour 15 minutes
Ingredients
approx 500g/17.5oz – 2 chicken breasts or 8 chicken thighs (any visible fat/skin removed – cubed
3 garlic cloves, crushed
1 red onion sliced
1 red pepper, sliced
1 green pepper, sliced
1 tablespoon of Italian herbs
1 baby aubergine (eggplant), roughly chopped
4 medium tomatoes, chopped
1 cup/240ml of chicken stock
splash of balsamic vinegar
3 tablespoons of tomato paste
2 tsp of paprika (don’t use smoked varieties)
salt and pepper to season
Spray oil
Fresh chopped basil
Instructions
Oven Method:
Heat a deep casserole dish over a medium high heat with spray oil
Add the onion and garlic and fry till softened.
Add all the vegetables and Italian herbs and stir to coat.
Add the stock, tomato paste, paprika and balsamic vinegar, bring to a boil.
Reduce heat and simmer covered with a lid for 20 mins.
Preheat the oven to 180c or 350f
In the meantime spray a frying pan with some spray oil.
Add the chicken, season with salt and black pepper and fry till lightly golden.
Remove and set aside.
When sauce has finished simmering.
Add in the chicken and some chopped fresh basil.
Bake in the oven for 30 mins (chicken should be cooked through)
Season as needed with salt and black pepper
Serve with your choice of sides
Enjoy!!!
Instant Pot:
Set instant pot to saute mode
Spray with cooking oil spray
Add the chicken and a little salt and pepper and cook till lightly golden.
Remove and set aside
Spray with some more cooking oil spray
Add the onion and garlic and fry till lightly softened.
Add the vegetables, stock, tomato paste, paprika and balsamic vinegar and stir till all combined.
Add the lid, close valve (if not self sealing)
Cook for manual 10 mins (high pressure), and once cooking time is complete, do a quick release of the pressure.
Add in the chicken and some fresh basil
Set to manual 0 mins (high pressure), once cooking is complete, let the pressure release naturally for 10 minutes.
Season as needed with salt and black pepper
Serve with your choice of sides
Enjoy!!
Slow Cooker:
Brown chicken, onion and garlic as per oven method.
Add all ingredients to a slow cooker and cook on high for 4 hours or low for 6 hours.
Serve with your choice of sides
Enjoy!!
Notes
This recipe is gluten free, dairy free, paleo, Whole30, Instant Pot, Slimming World and Weight Watchers friendly
Slimming World – syn free per serving
WW Flex/Freestyle Smart Points – 0 per serving (use chicken breast)
NUTRITIONAL INFO:
Yield: 4 Serving Size: 1
Calories260TotalFat1.9gSaturatedFat4.5gCarbohydrates26.5gFiber6.5gSugar11.4gProtein34.1g