Sunday, June 10, 2007

Spring Chicken Casserole

Prep: 45 minutes
Bake: 45 minutes
Yield: 4 servings

2 tablespoons olive oil
4 boneless skinless chicken breasts (about 6 ounces each)
1/2 lb baby potatoes, halved
1 1/2 cups pearl onions, peeled
1 1/2 cups baby carrots
2 cups button mushrooms, halved
1 clove garlic, crushed
2 tsp. all-purpose flour
1 1/2 cups low-sodium, fat-free chicken broth
3 medium tomatoes, chopped
2 tablespoons chopped parsley, divided

Preheat oven to 350. Heat the olive oil in a skillet over high heat. Season the chicken with 1/2 tsp each salt and pepper. Add the chicken to the skillet and brown on both sides. Remove the chicken with a slotted spoon, drain on paper towels and transfer to a large casserole dish.

Reduce heat to medium. Add the potatoes, onions, carrots, mushrooms and garlic to the skillet and saute for 5 minutes, stirring occasionally. Remove the vegetables from the skillet with a slotted spoon and drain on paper towels. Add to the casserole dish.

Sprinkle the flour into the skillet and whisk in the broth, stirring until thickened. Add the tomatoes and 1 tablespoon parsley. Stir well and add to the casserole dish.

Cover the dish with a lid and bake for 45 minutes. Sprinkle with the remaining parsley and serve hot.

Tips and Tricks
I dislike pearl onions, so I replace them with coarsely chopped red or vidalia onion. I also use whatever potatoes I have on hand, and usually substitute sliced mushrooms. Buy presliced/prewashed mushrooms to save time. Already peeled pearl onions are usually available in the frozen veggie section.
Make It Healthier
Omit the salt. Season with Herbal Salt Substitute instead. Use homemade chicken stock, which is usually lower in sodium.
How Kids Can Help
Measure dry ingredients. Older kids can use the Pampered Chef Crinkle Cutter (see sidebar) to slice veggies. All my toddler did with this dish was sprinkle the parsley on top, but because he "helped," he ate the dish well.
Suggested Sides
green salad, whole wheat rolls

Nutrition Facts
one serving equals 373 calories, 45 g protein, 27 g carbohydrate, 10 g fat (2 g saturated fat), 5 g fiber, 398 mg sodium

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