Chicken and Vegetable Bake
A hearty, one-dish dinner that pleases the whole family.
Ingredients
| 1 | onions, finely chopped | 200 g | |
| 2 | carrots, cut into thin rounds | 200 g | |
| 1 tbsp | olive oil | 15 mL | |
| 1/3 cup | frozen peas | 40 g | |
| 2 cups | Homemade Boiled Chicken | ||
| 2 tbsp | butter, unsalted | 28 g | |
| 3 tbsp | cornstarch | 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 | |
| salt [optional] | |||
| ground pepper to taste [optional] |
Before you start
Make sure you have the precooked chicken available.
Method
- Preheat the oven to 190°C/375°F.
- Prepare the vegetables: Finely chop the onion; peel the carrots then slice them into thin rounds.
- 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.
- While the onions and carrots are cooking, melt the butter in a saucepan over medium heat. Add the cornstarch 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.
- 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.
- 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
per 1 serving (220g)
|
Amount % Daily Value |
|
Calories 480 |
|
Fat 23 g 36 % |
|
Saturated
10.8 g 55 % |
|
Cholesterol 90 mg |
|
Sodium 470 mg 20 % |
|
Carbohydrate 40 g 13 % |
|
Fibre 6 g 22 % |
|
Sugars 9 g |
|
Protein 29 g |
|
Vitamin A 120 % |
|
Vitamin C 32 % |
|
Calcium 26 % |
|
Iron 19 % |
Servings of Canada's Food Guide
1 serving of this recipe is equivalent to :
|
Vegetables and Fruits : | 3 | servings |
|
Grain Products : | ¼ | serving |
|
Milk and Alternatives : | ½ | serving |
|
Meat and Alternatives : | ¾ | serving |
Claims
This recipe is :- Source of :
- Copper, Vitamin D, Vitamin E
- Good source of :
- Fibre, Iron, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin C
- Excellent source of :
- Calcium, Folacin, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B6, Vitamin K, Zinc
- Free :
- Added Sugar
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 1 ½ |
| Vegetables | 3 |
| Meat and Alternatives | 3 |
| Fats | 3 |
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Members' Reviews
citychick76
2012-01-28T22:14:11+00:00 january 28, 2012 | I would make this recipe againkids loved it
Top Reviews
View All Reviewscitychick76
january 28, 2012 | I would make this recipe againkids loved it
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