Lighter chicken and green bean casserole
SERVES 2
Swapping chicken thighs for breasts is an easy lower-fat twist, plus this recipe is lower carb too, with green veg and protein-rich butter beans to keep you satisfied.
YOU WILL NEED
1tsp olive oil
2 British chicken breasts
11g chicken stock mix
20g butter
1 garlic clove, peeled and sliced 1tbsp plain flour
2 white potatoes, chopped into bitesized pieces (skins on)
150g spring greens, washed, tough stalks discarded and leaves cut into thin strips
80g fine green beans, trimmed and cut in half
185g canned butter beans, drained and rinsed
5g basil, stems discarded, leaves chopped
50g soft cheese
HOW TO DO IT
1
Preheat the oven to 220C/gas 7. Boil half a kettle. Heat a large, wide-based pan (preferably non-stick with a matching lid) with 1tsp olive oil over a medium-high heat. Once hot, add the chicken breasts with a pinch of salt and cook for 3 mins on each side or until golden.
2
Transfer the chicken to a tray and put in the oven for 15-20 mins or until cooked through.
3
Reserve the pan. Dissolve the chicken stock mix in 450ml boiled water.
4
Return the pan to a medium heat with the butter. Once melted, add the garlic and cook for 30 secs. Add the flour and cook for a further 1-2 mins.
5
Add the stock and potatoes and bring to the boil. Reduce the heat to medium and cook, covered, for 10-12 mins or until the potatoes are almost cooked through. Add the spring greens and green beans to the pan and cook, covered, for a further 2-3 mins.
6
Transfer the cooked chicken to a clean board and shred it apart using two forks. Add the butter beans to the pan with the chicken, basil leaves and soft cheese. Stir together.
7
Serve in bowls, seasoned with a generous grind of black pepper.