Heartwarming Winter Casserole
The short cold days of winter make you want to stay indoors with your feet up watching the flames dance in your fireplace. All you need is the aromas of something good cooking in the oven and the sound of soft music playing in the background. Why not try this easy and delicious tasting chicken casserole that takes minutes to prepare? You can pop it in the oven and be back to relaxing in front of the fire, knowing dinner is taken care of and the night is just beginning.
If you can, consider buying an organic free-range chicken from your local farmer or farmers market. It might be a little more expensive than a processed bird from your local food store, but it will definitely be of higher quality than the salt-water, filled birds you normally buy. If you’re like me and care about the welfare of animals then it makes it a lot easier to know they had a reasonably healthy, happy life. We don’t eat a great deal of meat or poultry these days. When we do, I always buy grass fed or organic free range meat. In theory, organic, free-range chickens are allowed to run around in the open foraging for their worms and insects, which gives the bird a healthier ratio of omega-3 to omega-6 fats.
As for as the rest of the ingredients in this casserole:
- Vidalia onions contain diallyl-sulfide, which increases the body’s production of glutathione-S-transfease and is important for fighting off cancer enzymes.
- Garlic is accepted even by conventional and traditional medicine as an agent for lowering cholesterol levels in the body.
- Celery helps control appetite and adds digestion.
- Carrots are packed with calcium, potassium and vitamin C.
- Parsnips help with inflammation and have 5.5 grams of fiber per cup.
- Shiitake mushrooms contain a remarkable compound called lentinan, which in Japan is used in cancer therapy drugs.
- Cooked tomatoes are a rich source of carotenoid lycopene of which there is mountains of promising research associated with significant reduction in prostate cancer.
Then there are peas. They are, in my mind, a “real” super food. One cup equals 120 calories and has nearly eight grams of vegetable protein and over eight grams of fiber plus a high percentage of many of the vitamins and minerals you need every day:
- Vitamin C 97 percent
- Vitamin K 45 percent
- Manganese 30 percent
- Thiamin 26 percent
- Vitamin A 22 percent
- Phosphorus 16 percent
- Niacin 15 percent
- Copper 13 percent
- Magnesium 12 percent
- Zinc 12 percent
- Vitamin B6 12 percent
- Iron 12 percent
- Riboflavin 11 percent
- Potassium 10 percent
Heartwarming Winter Casserole
The short cold days of winter make you want to stay indoors with your feet up watching the flames dance in your fireplace. All you need is the aromas of something good cooking in the oven and the sound of soft music playing in the background. Why not try this easy and delicious tasting chicken casserole that takes minutes to prepare? You can pop it in the oven and be back to relaxing in front of the fire, knowing dinner is taken care of and the night is just beginning.
If you can, consider buying an organic free-range chicken from your local farmer or farmers market. It might be a little more expensive than a processed bird from your local food store, but it will definitely be of higher quality than the salt-water, filled birds you normally buy. If you’re like me and care about the welfare of animals then it makes it a lot easier to know they had a reasonably healthy, happy life. We don’t eat a great deal of meat or poultry these days. When we do, I always buy grass fed or organic free range meat. In theory, organic, free-range chickens are allowed to run around in the open foraging for their worms and insects, which gives the bird a healthier ratio of omega-3 to omega-6 fats.
As for as the rest of the ingredients in this casserole:Vidalia onions contain diallyl-sulfide, which increases the body’s production of glutathione-S-transfease and is important for fighting off cancer enzymes.
Garlic is accepted even by conventional and traditional medicine as an agent for lowering cholesterol levels in the body.
- Celery helps control appetite and adds digestion.
- Carrots are packed with calcium, potassium and vitamin C.
- Parsnips help with inflammation and have 5.5 grams of fiber per cup.
- Shiitake mushrooms contain a remarkable compound called lentinan, which in Japan is used in cancer therapy drugs.
- Cooked tomatoes are a rich source of carotenoid lycopene of which there is mountains of promising research associated with significant reduction in prostate cancer.
Then there are peas. They are, in my mind, a “real” super food. One cup equals 120 calories and has nearly eight grams of vegetable protein and over eight grams of fiber plus a high percentage of many of the vitamins and minerals you need every day:
- Vitamin C 97 percent
- Vitamin K 45 percent
- Manganese 30 percent
- Thiamin 26 percent
- Vitamin A 22 percent
- Phosphorus 16 percent
- Niacin 15 percent
- Copper 13 percent
- Magnesium 12 percent
- Zinc 12 percent
- Vitamin B6 12 percent
- Iron 12 percent
- Riboflavin 11 percent
- Potassium 10 percent
Heartwarming Winter Casserole
“Winter is Coming” – well it’s here!!! Big time!!! – The short cold days of winter make you want to stay indoors with your feet up watching the flames dance in your fireplace, with the smell and aromas of something good cooking in the oven and the sound of soft music playing in the background. Why not try this easy and delicious tasting chicken casserole that takes minutes to prepare, then pop in the oven and sit back and relax knowing dinner is taken care of and the night is just beginning.
It might be a little more expensive than a processed bird from your local food store, but if you can, consider buying an organic free range chicken from your local farmer or farmers market. It will definitely be of higher quality than the salt water pumped birds you normally buy. If you’re like me and care about the welfare of animals, then it makes it a lot easier to know at least they had a reasonably healthy, happy life. We don’t eat a great deal of meat or poultry these days but when we do I always buy grass fed or organic free range. In theory, organic free range chickens are allowed to run around in the open, foraging for their food such as worms and insects which gives the bird a healthier ratio of omega-6 to omega-3 fats.
As for as the rest of the ingredients in this casserole you have:
- Vidalia onions which contain diallyl-sulfide which increases the body’s production of glutathione-S-transfease and is important for fighting off cancer enzymes.
- Garlic, which is accepted even by conventional and traditional medicine as an agent for lowering cholesterol levels in the body.
- Celery, which helps control appetite and adds digestion. Carrots, which are packed with calcium, potassium and vitamin C.
- Parsnips help with inflammation and have 5 ½ g of fiber per cup.
- Shiitake mushrooms contain a remarkable compound called lentinan which in Japan is used in cancer therapy drugs.
- Cooked tomatoes are a rich source of carotenoid lycopene of which there is mountains of promising research associated with significant reduction in prostate cancer.
- Peas which in my mind are a “real” super food, packed with nutrition, 1 cup has 97% of your daily vitamin C needs along with 45% Vitamin K, manganese 30%, thiamin 26%, vitamin A 22%, phosphorus 16%, niacin 15%, copper 13%, magnesium 12%, zinc 12%, vitamin B6 12%, iron 12%, riboflavin 11%, and potassium 10%. One cup equals only 120 calories and has nearly 8 grams of vegetable protein and over 8 grams of fiber.
Heartwarming Winter Casserole
Serves 4
2 teaspoons olive oil
1x 3lb chicken cut into 8 pieces (organic free range from your local farmer)
1 Vidalia (if you can) onion, peeled, halved, thinly sliced
1 celery stick, trimmed, cut into 1 inch thick slices
1 carrot, washed and cut into ¼ inch thick rounds
1 parsnip, washed and cut into ¼ inch rounds
3 garlic cloves, peeled and crushed
2 cups shiitake mushrooms, roughly chopped
2 x 15oz cans diced tomatoes (low sodium)
1 cup low sodium chicken stock
1 cup frozen peas
2 tablespoon fresh thyme leaves
Freshly ground black pepper
4 cups cooked Farro, whole wheat couscous or whole wheat pasta
Preheat oven to 380’F
How to Make:
- Take a large non-stick frying pan and add the oil, place over a medium heat and add the chicken pieces, cook for 5 minutes or until golden brown all over, then transfer to a large ovenproof casserole dish.
- Place the pan back on the stove and add the onion and celery, cook for 5 minutes or until soft. Add the garlic along with the mushrooms and cook for a further 2 minutes. Add the canned diced tomatoes and stock, bring to the boil. Remove from the heat and pour the sauce over the chicken pieces.
- Cover the casserole dish with foil and place in the oven for 30 to 35 minutes or until the chicken is tender and cooked all the way through. Add the peas, thyme and black pepper and cook for a further 3 to 4 minutes to heat through.
- As the chicken is cooking, prepare the farro, couccous or pasta following the packet directions or until al dente.
- Remove the casserole from the oven and serve with your desired side.