CHICKEN AND OLIVE CASSEROLE
CHICKEN AND OLIVE CASSEROLE
PREP: 20 min
COOK: 20 min
TOTAL: 40 min
SERVES: 4
INGREDIENTS
Olive oil spray
500g (4x 130g portions) skinless chicken breasts, raw, whole
1 medium carrot, raw
1 medium capsicum, raw
1 medium tomato, raw
1 cup of olives, drained and rinsed
3 tbsp rosemary, fresh
1 bay leaf, crumbed
1 ½ cup chicken stock
Salt and pepper to taste
METHOD
1. Lightly spray pan with olive oil over medium-high heat. Sauté the chicken until lightly golden browned. Set aside on a plate to cool.
2. Dice the carrot, capsicum, tomato and olives.
3. Over medium heat, respray the pan. Add the diced vegetables, with the chopped rosemary and crumbled bay leaf.
4. Pour in the chicken stock, stirring to combine. Return the chicken to the pot, bring to the boil, then reduce heat to medium-low and simmer for 20-25 minutes.
5. To serve, season with ground pepper.
NUTRITION INFORMATION
ENERGY: 375 kcal (1567 kJ)
PROTEIN: 41.8 g
TOTAL CARBS: 7.6 g
SUGARS: 4.6 g
FIBRE: 2.1 g
TOTAL FAT: 20.1 g
SATURATED FAT: 4.3 g
SODIUM: 743 mg
CALCIUM: 73 mg
IRON: 1.6 mg
DELIGHTFUL “DID-YOU-KNOWS”
Lean Chicken
* An excellent source of high-quality protein, providing all 9 essential amino acids needed for muscle maintenance, tissue repair, and immune function. Adequate protein intake helps preserve lean muscle mass and promote satiety.
* Contains important B-group vitamins, particularly Vitamin B6 and niacin, which support energy metabolism, brain function, and red blood cell production.
* Rich in zinc which is involved in wound healing, immune defence, and protein synthesis and phosphorous, which is essential for strong bones and teeth.
* It is naturally low in saturated fat, making it a heart-friendly protein choice.
Tomatoes – A Hidden Gem of Vitamin A
* An excellent source of carotenoids, especially beta-carotene, which the body converts into Vitamin A. Vitamin A is essential for vision, immune function, skin health, and cellular growth.
* Rich in lycopene which is a powerful antioxidant associated with heart health and has anti-inflammatory and anti-cancer properties. Cooking tomatoes increase the bioavailability of lycopene, which means it is more easily absorbed by the body.
* Trace amounts of Vitamin C which supporting immune defence and collagen production, and potassium which contributes to blood pressure control.
Capsicum – Traffic Lights with Nutritional Benefits
* A good source of Vitamin C, Vitamin B6, folate, Vitamin A (in the form of carotenoids), and antioxidants (lutein, zeaxanthin, flavonoids).
* Red and yellow varieties are sweeter in flavour, and richer in Vitamin C and carotenoids, whilst green ones are less sweet, making them good in savoury dishes.
Carrot – Root Vegetables for Healthy Immunity
* An excellent source of soluble fibre, Vitamin A, and Vitamin C.
* Soluble fibre lowers LDL cholesterol, assists regular bowel motions, aids in weight loss and maintenance, and supports a healthy gut microbiome.
* Vitamin A promotes healthy vision and immune function. Vitamin C boosts immune and heart health, and aids collagen production for wound healing and healthy skin.
Rosemary – Aromatics with Big Benefits
* Rich in antioxidants and anti-inflammatory compounds which reduce oxidative stress within the body.
* Emerging research also demonstrates that rosemary (particularly oils and fresh sources) may support cognitive health.
* Provides a strong flavour without reliance on salt or fat.
Olives and Olive Oil – Healthy Fats that Love You Back!
* Has a better fat profile compared to butter - lower in saturated fat and higher in mono- and polyunsaturated fats which help to raise HDL “good” cholesterol and lower LDL “bad” cholesterol.
* Source of Vitamin E - a powerful antioxidant that aids skin and immune health.