Chicken and Mushroom Casserole (Healthy)
This simple, healthy chicken and mushroom casserole is a delicious and versatile weeknight dinner idea - it can be served with either rice, potatoes or pasta.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4 servings
- 300 g regular closed cup or chestnut mushrooms roughly chopped
- 10 g porcini mushrooms
- 600 g chicken breast skinless, sliced into 3-4 long strips each
- 1 onion finely chopped
- 2.5 tbsp corn flour
- 1/3 cup fromage frais
- 2 tablespoons olive oil plus more for drizzling
- 1/2 cup water
- 1 tsp fine sea salt and plenty of pepper
Place the porcini mushrooms in a bowl, add a bit of water and rub with your fingers to remove and grit. Rinse, place in a saucepan, add 1/2 cup water and soak for 5 minutes. Cover the saucepan (do NOT drain the water), bring to the boil, then lower the heat and simmer for 10 minutes. Set aside reserving the water.
Preheat the oven to 400 F/ 200 C/ gas mark 6. You will need a medium oven dish.
While the porcini are cooking prepare the sauce. In a large pan heat up 2 tablespoons of the oil and fry the onion gently until softened and golden. Add the chopped regular mushrooms, increase the heat and cook for 5 minutes until they release water, stirring often.
Combine the fromage frais with the corn flour, add into the pan and stir until well combined. Add the porcini mixture (including the water they cooked in), season, stir and cook for a minute until the sauce has thickened. The sauce will be quite thick.
Place the chicken strips in the baking dish in a single layer, spoon over the mushroom sauce (ensuring all the meat has been covered), drizzle with a little oil and bake for about 20 minutes (cooking times can vary so ensure the meat is cooked through before serving, but try not to overcook it). Remove from the oven, stir and serve.
- The best place to get porcini mushrooms I've ever come across is a Polish delicatessen. You'll pay a lot less than in a regular supermarket.
- I used naturally low in fat fromage frais (fromage blanc) which tastes a lot like sour cream and creme fraiche (both very calorific) and won't curdle during cooking!
- The mushroom sauce will be quite thick to start with but it will have the right consistency once the chicken has cooked.
- Cooking times may vary depending on the size of your meat pieces.
Serving: 1serving | Calories: 300kcal | Carbohydrates: 13g | Protein: 36g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 97mg | Sodium: 196mg | Potassium: 920mg | Fiber: 2g | Sugar: 4g | Vitamin A: 45IU | Vitamin C: 5mg | Calcium: 51mg | Iron: 1mg