CREAMY CHICKEN CASSEROLE

Ingredients:

• 4 skinless chicken breasts chopped into strips

• 2 tbsp flour

• 1 tsp salt

• 1/2 tsp black pepper

• 1 tbsp olive oil divided

• 5¼ cups mushrooms (500g) sliced

• 1 onion diced

• 2 large garlic cloves minced

For the sauce:

• 3/4 tbsp olive oil

• 1 tbsp flour

• 1½ cups chicken stock (350ml)

• ½ cup skimmed milk (120ml)

• 2 tbsp half fat creme fraiche or alternative – see post

• salt & pepper to taste

Instructions:

• Preheat the oven to 180^oC / 350^oF /170^oC Fan

• Place the flour, salt and pepper in a bag or tub and add the chicken strips. Toss until they are fully coated with the seasoned flour.

• Heat a quarter of the olive oil in a good non stick pan and add a third of the chicken. Turn a few times until the chicken is sealed on all sides and parts of it have turned a light golden brown. Remove from the pan and place in a large casserole dish.

• Cook the rest of the chicken this way – in two more batches, adding ¼ tbsp of oil to the pan before adding the chicken. The chicken does not have to be cooked through, it just needs to be sealed to prevent it from becoming dry and tough when baked later.

• Add the last ¼ tbsp of oil to the pan and scrape up any bits of flour that have stuck to the bottom of the pan. Add the chopped onion and fry for a few minutes until they have started to soften.

• Add the mushroom and saute for a few more minutes. Add a couple of tablespoons of water and cook until the mushrooms have softened and all the water has cooked off.

• Add the minced garlic and saute for a further 1 – 2 minutes.

• Remove from the heat and spoon over the chicken strips.

For the sauce:

• In a saucepan, heat ¾ tbsp of olive oil over a medium heat. Add 1 tbsp of flour and mix to make a paste. Stir for 1 – 2 minutes.

• Add a little of the chicken stock and whisk or stir in, till combined and smooth. Carry on adding the stock, bit by bit until it is all incorporated and has turned to smooth sauce. Add the skimmed milk and bring to a simmer.

• Once the sauce has come to a simmer, remove from the heat and stir in the half fat creme fraiche. Season to taste.

• Pour the sauce over the chicken, mushrooms and onions. Place the casserole dish in the centre of the preheated oven and bake for 40 minutes.

• Serve warm See serving suggestion above.

Nutrition:

Serving: 1portion | Calories: 278kcal | Carbohydrates: 15g | Protein: 32g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 75mg | Sodium: 764mg | Potassium: 1011mg | Fiber: 2g | Sugar: 5g

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