Chicken, Carrot, Ginger and Butternut Casserole
Blood Sugar: 4Servings: 8Preparation Time: 20minMeal Category: Lunch
Micronutrients:Vitamin ACalciumFolate
Macronutrients per 100g
Energy
91kcal
Sugar
3g
Fat
5g
Fiber
1g
Sat fat
2g
Protein
4g
Carbs
7g
Sodium
157mg
Ingredients
2 tbsp Butter, 1 small finely chopped Onion, 0.5 tsp grated Ginger, 200g / 7.05oz peeled and grated Butternut, 100g / 3.53oz peeled and thinly sliced Carrot, 150ml / 5.07fl oz Chicken stock, 100g / 3.53oz deboned Chicken thighs, 75g / 2.65oz fresh Peas
Preparation
1. Melt 2 tbsp Butter in a saucepan and gently fry 1 small finely chopped Onion and 0.5 tsp grated Ginger until soft. 2. Add 200g peeled and grated Butternut, 100g peeled and thinly sliced Carrot, and 150ml Chicken stock, and simmer with the lid on for 10 minutes. 3. Add 100g deboned Chicken thighs and 75g fresh Peas, and simmer for a further 10 minutes. 4. Pour everything into a food processor and blend to the desired consistency, or mash with a potato masher or chop with a knife.
Micronutrients % of RDI
Iron
1% of RDI
Magnesium
12% of RDI
Vitamin C
10% of RDI
Omega 3
3% of RDI
Vitamin A
22% of RDI
Calcium
23% of RDI
Folate
17% of RDI
Good to know
You can use chicken breasts instead of thighs; remember to adjust the cooking time accordingly. Keep a portion to use now and freeze the rest in ice cubes for later use.
How to Prepare
1. Melt 2 tbsp Butter in a saucepan and gently fry 1 small finely chopped Onion and 0.5 tsp grated Ginger until soft. 2. Add 200g peeled and grated Butternut, 100g peeled and thinly sliced Carrot, and 150ml Chicken stock, and simmer with the lid on for 10 minutes. 3. Add 100g deboned Chicken thighs and 75g fresh Peas, and simmer for a further 10 minutes. 4. Pour everything into a food processor and blend to the desired consistency, or mash with a potato masher or chop with a knife.
Good to Know
You can use chicken breasts instead of thighs; remember to adjust the cooking time accordingly. Keep a portion to use now and freeze the rest in ice cubes for later use.
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