Chicken and Vegetable Bake

Chicken and Vegetable Bake

A hearty, one-dish dinner that pleases the whole family.

4 servings
Preparation 25 min
Cooking 30 min

480 calories per serving 
Cooking dish: 27x18 cm


Ingredients

1 onions, finely chopped   200 g
2 carrots, cut into thin rounds   200 g
1 tbsp olive oil   15 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1/3 cup frozen peas   40 g
500 mL Boiled Chicken (Recipe)    
2 tbsp butter, unsalted   28 g
3 tbsp white flour (all purpose)   24 g
375 mL Homemade Chicken Broth   1 1/2 cup
2 potatoes, peeled then grated   400 g
1 1/2 cup Cheddar cheese, grated   120 g

Before you start

Make sure you have the precooked chicken available.

Method

  1. Preheat the oven to 190°C/375°F.
  2. Prepare the vegetables: Finely chop the onion; peel the carrots then slice them into thin rounds.
  3. Heat the oil in a pan over medium heat. Add the onion and carrots, then sauté 5-6 min until they are a bit softened. Add salt and pepper, then stir in the small frozen peas and chicken pieces. Cook 3-4 min until the mixture is warmed through, then transfer it to a baking dish.
  4. While the onions and carrots are cooking, melt the butter in a saucepan over medium heat. Add the flour and cook 2 min with stirring. Slowly add the broth with stirring and bring to a boil. Cook a few minutes until a thicker consistency is obtained, then pour the sauce over the chicken and vegetable mixture.
  5. Peel the potatoes and grate them using a large holed grater. Put them in a bowl, add the grated cheese and mix, then spread the mixture on top of the prepared baking dish. Put the dish in the oven immediately after this step, to avoid darkening the potatoes.
  6. Bake in the middle of the oven for about 30 min. For a nice golden-brown crust, turn on the top broiler for the last 2 min. Serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (370g)

Amount

% DV*

* DV = Daily Value

Calories

480

Fat

23 g

36 %

Saturated 11 g
+ Trans 0.2 g

55 %

Cholesterol

90 mg

Sodium

470 mg

20 %

Carbohydrate

39 g

13 %

Fibre

6 g

23 %

Sugars

9 g

Protein

29 g

Vitamin A

120 %

Vitamin C

30 %

Calcium

25 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 3 servings
Grain Products: ¼ serving
Milk and Alternatives: ½ serving
Meat and Alternatives: ¾ serving

More info

Claims

Free :
Added Sugar
Source of :
Copper, Vitamin D, Vitamin E
Good source of :
Fibre, Iron, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin C
Excellent source of :
Calcium, Folacin, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B2, Vitamin B6, Vitamin K, Zinc

More info


This recipe is in the following categories: Poultry | Vegetables | Main courses/Entrées | Diabetes-friendly | Halal | High Calcium | High Fibre | High Iron | Bake


Boiled Chicken

Boiled Chicken

Homemade chicken broth is a great comfort food with an excellent reputation as a “remedy” against colds and flu.

1000 ml de poulet bouilli (2000 ml de bouillon de poulet)
Preparation 10 min
Cooking 1 h 30 min


Ingredients

2 onions, cut into quarters   400 g
3 cloves   0.1 g
1 leeks, cut into large chunks   300 g
2 carrots, cut in half   200 g
2 stalks celery, cut in half   140 g
1 chicken, whole   1.4 kg
2 bay leaf   0.4 g
12 cups water, 5-6 cm above the chicken   3 L
1/2 tsp peppercorns   2 g
3/4 tsp salt   4 g
  cheesecloth    

Method

  1. Prepare the vegetables. Cut the onions into quarters and stick the cloves into one of the quarters. Cut the leek into large chunks. Cut the carrots and celery stalks in half.
  2. Place the vegetables, bay leaves and whole chicken (without the giblets!) into a pot. Add cold water to cover (5-6 cm above the chicken). Add peppercorns and salt (not too much, you can always add more later on). Bring to a boil. Reduce to a very gentle simmer: liquid should just bubble up to the surface. Cook, uncovered, for 1 h. A skin will form on the surface of the liquid; skim this off with a slotted or a regular spoon and discard.
  3. Remove the chicken and pick off the meat. Reserve the chicken meat in a tight container, covered with some of the broth. Let cool down a few minutes then put the container in the refrigerator.
  4. Adjust the seasoning of the broth and return the carcass to the pot. Simmer uncovered another ½ h, turn off the heat and when the broth is cool enough to work with, strain it through a sieve or a colander lined with cheesecloth, discarding the carcass, herbs, and vegetables. Transfer to airtight containers and refrigerate. Leave any remaining fat in the broth as a protective cover. You can skim this off when you use the broth.
The basic recipe using one chicken yields about 1 liter (4 cups) of meat and 2 liters (8 cups) of broth.

Remarks

Keep up to 5 days in the refrigerator; up to 4 months in the freezer.

This recipe is in the following categories: Poultry | Halal | Kosher

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