Healthy Chicken Casserole Recipe (dairy-free, gluten-free)

Healthy Chicken Casserole Recipe (dairy-free, gluten-free)

HEALTHY CHICKEN CASSEROLE

Nothing like a classic chicken casserole

Sometimes nothing quite hits the spot like a wholesome, homey chicken casserole (it makes me think of growing up in the 90’s) – and this is my fave chicken casserole recipe, so I thought I’d share it here on the blog today.

This is actually one of the recipes from my book –  it’s easy to make, it’s pretty low in calories (great for if you wanna lose weight), it’s healthy and it’s also filling.

This recipe is completely gluten-free, dairy-free and sugar-free.

I hope you love this recipe as much as I do!

Liezl Jayne xo


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The Recipe

Ingredients:

-4 x 100g chicken breasts (skinless)
-3 medium potatoes (peeled)
-2 to 4 sticks celery
-4 cups sliced button mushrooms
-4 medium carrots
-1/4 onion
-1 teaspoon cooking oil
-2 sprigs fresh rosemary
-2 sprigs fresh thyme
-2 Tablespoons pure tomato paste
-juice from 1 lemon
-sea salt & cracked black pepper (to taste)
-1/2 to 1 cup water (or as needed)
-1 Tablespoon brown rice or oat flour

To serve:

-1/2 cup cooked brown rice (per serving)

(serves 4)

The method

Instructions:

-Preheat the oven to 160 degrees C/ 320 degrees F
-Chop the onion and sauté in a pan with oil until caramelised
-Add the chicken breast to the pan with the onion, season with sea salt & pepper, and pan fry for about 10 minutes until browned
-Peel the carrots and potatoes, and chop all of the vegetables
-Add the chopped vegetables and potatoes to a casserole dish with the pan fried chicken and onion
-Mix the water, lemon juice, tomato paste, rice flour, sea salt & cracked pepper (so that there are no lumps) and then pour over the casserole
-Add the fresh rosemary and thyme, then cover the casserole pot with a lid and place it in the oven, and bake for 2 hours (gently stirring occasionally)
-Serve each portion with 1/2 cup cooked brown rice (or as needed)
-Eat and enjoy!

Made with love by Liezl Jayne xo


Cal breakdown

Calories per serving:

4 servings + 1/2 cup cooked brown rice (per serving) = 500 calories per serving


Photos by Ross Charnock for liezljayne.com – styled by Liezl Jayne Strydom

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