Category Archives: chicken

Chicken & Garlic Casserole…

We had this for dinner tonight….It was nice. It was tonight Chicken, Lemon & Garlic Casserole but the considered opinion was that there should be no Lemon in it (I used preserved Lemons which is maybe where I went wrong but I don’t think the lemon flavour went right). So next time it’s going to be just Chicken and Garlic. Other than that it was good. I used Chicken breasts this time (because it was what I had) next time I will use thighs
because they don’t dry out I dishes like these. I added 500g Orso pasta (looks like big rice)20 minutes before it was due to finish and we had it with beans. The recipe is meant to do 4 but with the pasta added it easily did the 3 of us and I made up 2 takeaway containers so I can take it to work at night.
I actually did ours in the oven (180C) for about 30 minutes not on the stove top but either way would be easy – it just happened I was making other things at the same time.


  • 900 g skinless and boneless chicken thighs
  • 2 onions
  • 2 large carrots
  • 200 g green beans
  • 4 to 5 sprigs of tarragon
  • Low calorie cooking spray
  • 1 bulb of garlic
  • 700 ml chicken stock
  • Salt and freshly ground black pepper




  1. Cut the chicken into chunks. Peel and chop the onions. Peel the carrots and cut into thick batons. Chop the tarragon.
  2. Spray a large non-stick casserole dish with low calorie cooking spray. Place over a high heat. Add the chicken pieces and cook until lightly browned on all sides.
  3. Add the onions, carrots, garlic bulb, stock and Bovril concentrate. Season well and bring to the boil. Reduce the heat to medium-low, cover tightly with the lid and cook gently for 25 minutes.
  4. Remove from the heat and discard the garlic bulb. Serve sprinkled with tarragon.




Or grate  / peel the garlic and don't remove it.

Moroccan Chicken Stew…

  • Low calorie cooking spray
  • 1 red pepper, chopped
  • 2 carrots, peeled and chopped
  • 1 small onion, chopped
  • 2 cloves garlic, crushed
  • 4 boneless, skinless chicken breasts, cut into chunks
  • 1/2 tsp Ras-el-Hanout seasoning
  • 400 g can chopped tomatoes
  • 1 tsp sweetener
  • 150 ml chicken stock
  • 400 g can cannellini beans, drained and rinsed
  • 100 g frozen peas
  • Salt and freshly ground black pepper

  1. Spray a large non-stick frying pan with low calorie cooking spray, place on a medium-high heat and fry the pepper, carrots, onion and garlic for 5-6 minutes until softened, stirring frequently. Add the chicken and cook for 2 minutes. Sprinkle the ras-el-hanout seasoning over the ingredients in the pan and cook for another 2 minutes. Add the chopped tomatoes, sweetener and stock. Reduce the heat and simmer for 15 minutes, stirring occasionally.
  2. Add the beans and peas. Simmer for another 5 minutes, until the sauce has thickened. Season to taste with salt and pepper and serve.


This according to a pinch of nom is Syn Free.

Tip: If you’re having an Extra Easy SP day try swapping the beans for plenty of Speed Veg . I haven’t really got my head round the Extra Easy stuff just yet I’m kind of sticking to Red/Green.

Pesto Chicken Casserole with Feta Cheese and Olives…..


Serves 4


  • 1½ lbs chicken thighs or chicken breasts
  • 3½ oz. red pesto or green pesto
  • 123 cups heavy whipping cream
  • 8 tablespoons pitted olives
  • ½ lb feta cheese, diced
  • 1 garlic clove, finely chopped
  • salt and pepper
  • butter, for frying


  1. Preheat the oven to 400°F (200°C).
  2. Cut the chicken thighs or filets into pieces. Season with salt and pepper and fry in butter until golden brown.
  3. Mix pesto and heavy cream in a bowl.
  4. Place the fried chicken pieces in a baking dish together with olives, feta cheese and garlic. Add the pesto.
  5. Bake in oven for 20-30 minutes, until the dish turns bubbly and light brown around the edges.

1008 Calories per serving, 3g Carbs