The GI Diet Guide
 

 
   
 

Chicken and Chickpea Casserole

There is something very satisfying about casserole, cooked slowly so as not to impair the flavors producing a satisfying warming stew. Although this dish requires a good amount of time in the oven the preparation time quite low.  
Recommended
  Nutritional Information
(per serving)
Calories: 248
Protein: 26g
Fat: 2g
- Saturated: 0g
- Cholesterol: 51mg
Carbohydrate: 33g
- Sugars: 8g
Fiber: 6g
Sodium: 418mg

Low Fat Bean and Beef Burgers  

Ingredients

(Serves 4)
3 medium sized chicken breasts
1 medium red onion
1 large/2 small carrots
½ of a 15oz/400g can of chickpeas (garbanzo beans)
1¼ cups/200g sweetcorn
1¼ cups/300g passata (sieved tomatoes)
or 14oz/400g can of tomatoes
½ tablespoon bouillon or other stock
5 dashes of tabasco sauce
1 teaspoon lemon juice
pepper
               

1


Chop the onion into 8 sections (as shown) and break the layers appart as you put them into an ovenproof casserol dish. Peal and cut the carrots into round slices about a quarter of an inch thick.
  Step 1

2

Step 2  
Cut the chicken breast into small cubes and put into the dish with the carrot and all the other ingredients.

3


Mix the ingredients together in the dish and then cover with a lid (or foil if you have no lid). Place the dish in an oven pre-heated to 150C/300F/Gas Mark 4. Cook for 55 minutes then serve with yogurt.
  Step 3
 
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