Nutritionist Lucy Hyland

Chicken and fresh tomato casserole

September 8, 2010
Posted by Lucy

 

Chicken and fresh tomato casserole - Serves 6

1 small chicken - jointed into 8 pieces or 6 chicken breasts
2 large onions - peeled and thinly sliced
650 g of fresh ripe tomatoes - chopped
1 tin of chickpeas - drained and washed well
2 garlic cloves - crushed
1 tbsp of tomato puree
1 tbsp of fresh rosemary - finely chop the leaves
2 bay leaves
10 fl oz dry white wine
1 tbsp white wine vinegar
2 tbsp fresh parsley - chopped well (optional)
Sea salt and freshly cracked pepper

First seal the chicken by placing a little oil in your casserole dish or large pan, heat well, and place the chicken pieces insideĀ and seal until they are white or slightly browned on each side. This should take no more than a minute. Remove and place to the side
The bottom of the pan should be browned. Now simply had a good dash of water and all of the browning will dissolve. Next add the onions and let sweating, covered, for 10 minutes.
Then add the garlic, stir round, followed by the fresh tomatoes, puree, rosemary, bay leaves, white wine and white wine vinegar. Add a little salt and pepper and stir well. Bring to a bubble and then let it bubble for about 20 minutes, uncovered. It should be around half the original volume. If not, keep for another 5 minutes.
Add the chicken pieces, stir well, reduce to a simmer and cover for 30-40 minutes. If you are using chicken breasts only, I'd say check after 20 minutes.
Add the tin of chickpeas. and stir for a few minutes.
When ready to serve, stir in parsley

Wheat free, gluten free, dairy free and sugar free

If you are interested in receiving a nutrition consultation to find out how diet can improve your health, contact me on lucy@foodforliving.ie

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