BALANCED MEALS FOR ONE

Chicken Casserole

Preparation Time: 15 minutes
Cooking Time: 45-50 minutes
Cooking Temp: 180ºC/350ºF/Gas Mk. 4
Suitable for freezing: yes

To balance the plate serve with
rice or jacket potatoes and
seasonal vegetables or salad.

Ingredients

1 chicken breast
½ onion
3 mushrooms
1 teaspoon oil
1 dessertspoon flour
200g / 8oz tinned chopped tomatoes
Black pepper
 

Method

1. Chop the onion and mushrooms.
    
   
2. Heat the oil in a pan and add the onions and mushrooms. Cook until soft and then place in an oven proof dish.
    
   
3. Cook the chicken breast in the remaining oil until brown on both sides.
    
   
4. Remove saucepan from heat. Stir in the flour, return to the heat and cook for 1 minute. Add the tomatoes and cook for a further 2 minutes.
    
   
5. Season and transfer to the ovenproof dish.
    
   
6. Cover and cook in the oven for 35-40 minutes.
    
   

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