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Chicken and vegetable casserole

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2 bowls of Chicken and vegetable casserole with a bowl of rice to the rear
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Preparation time: 15 minutes
Cooking time: 20 minutes
Serves: 6
2 bowls of Chicken and vegetable casserole with a bowl of rice to the rear
  • 2 serves of vegetables per 
  • serving
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Ingredients

1½ cups brown rice
1 tbsp olive oil
600g skinless chicken thigh fillets, fat trimmed and cut into 3cm chunks
1 onion, chopped
2 large carrots, chopped
2 sticks celery, chopped
2 cups broccoli, roughly chopped
1 cup mushrooms, sliced (optional)
3 tsp reduced-salt chicken stock powder*
2 cups water
3 tbsp cornflour*
1 cup reduced-fat evaporated milk

* Gluten free if using gluten-free stock and cornflour

Savvy swaps

You can swap:

Reduced-fat evaporated milk
Reduced-fat milk
Mushrooms
Zucchini
Broccoli
Cauliflower

Tips

  • Using salt-reduced products can help lower your sodium intake. 
  • Reduced-fat evaporated milk is lower in saturated fat than ingredients such as cream. 
  • Serve with brown rice instead of white for extra fibre and nutrients.  

  • Store leftovers in an airtight container in the fridge and use within 3 days.  
  • Freeze leftovers in an airtight container. Thaw in the fridge overnight or in the microwave and reheat until steaming hot. 
  • Use remaining celery in salads or spread with peanut butter or cream cheese for a quick and nutritious snack.  

  • Making stock using boiling water and stock powder is cheaper than using pre-made stock.  
  • Buying in bulk can help save money in the long run. Buy chicken thighs in bulk and freeze any extras for later use.  
  • Choose vegetables in season. They will be cheaper, tastier and better quality.  

Method

Step 1
Cook rice according to packet directions.

Step 2
While rice is cooking, heat half the oil in a large saucepan over medium heat. Add chicken and brown. Remove to a plate.

Step 3
Add remaining oil to pan and heat. Add the onion and cook, stirring, for 3 minutes. Add the carrot and celery and cook for a further 3 minutes until vegetables are softened.

Step 4
Add the chicken back to the pan along with the broccoli, mushrooms, stock powder and water. Bring to the boil, then reduce heat and simmer, covered, for 8-10 minutes or until chicken is cooked.

Step 5
In a medium sized jug, whisk the cornflour with 1 tablespoon water until smooth. Add the evaporated milk and stir well.

Step 6
Add evaporated milk to the chicken mixture, stirring well to combine. Bring to a simmer and cook, stirring for 2-3 minutes or until sauce has thickened.

Step 7
Divide rice between serving plates or bowls, top with casserole and serve.


Serving suggestion: sprinkle with chopped herbs such as parsley or chives before serving.

Food safety tips: make sure chicken is cooked through and any leftovers are stored correctly (see tips below for storing instructions).
 

Tips

  • Using salt-reduced products can help lower your sodium intake. 
  • Reduced-fat evaporated milk is lower in saturated fat than ingredients such as cream. 
  • Serve with brown rice instead of white for extra fibre and nutrients.  

  • Store leftovers in an airtight container in the fridge and use within 3 days.  
  • Freeze leftovers in an airtight container. Thaw in the fridge overnight or in the microwave and reheat until steaming hot. 
  • Use remaining celery in salads or spread with peanut butter or cream cheese for a quick and nutritious snack.  

  • Making stock using boiling water and stock powder is cheaper than using pre-made stock.  
  • Buying in bulk can help save money in the long run. Buy chicken thighs in bulk and freeze any extras for later use.  
  • Choose vegetables in season. They will be cheaper, tastier and better quality.  

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© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website

Cancer Council NSW

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