Chicken & Mushroom Bake

Chicken & Mushroom Bake

Chicken and mushroom work so well together. This dish has a great variety of vegetables and protein making it very healthy.

CAL P/SERVE
492
kJ P/SERVE
2060
FAT P/SERVE
13.1g
CARBS P/SERVE
35.3g
PROTEIN P/SERVE
54.7g
SUGAR P/SERVE
17.4g
SODIUM P/SERVE
310g
FAT
%
2.5%
ENERGY RDI%
23.6%

Swap the broccoli with cauliflower if you like or use both.  This recipe is low salt, low sugar, low fat and high protein.

Ingredients

  • 1 chicken breast, sliced into strips
  • 100g mushrooms, sliced
  • 2 tsp. olive oil
  • ½ onion, sliced
  • 2 cloves garlic, crushed
  • 1 cup stock, chicken salt reduced
  • Squeeze lemon juice
  • Sprinkle of rosemary and or thyme/oregano
  • 1 cups light n creamy evaporative milk
  • 80g broccoli, cut into florets
  • 2 handfuls baby spinach leaves
  • 50g dried pasta shells

Method

  1. Preheat oven 180C. Cook your pasta until just cooked, drain and set aside.
  2. Heat a non-stick frypan with olive oil, medium heat. Add onion and sauté for a few minutes until softened. Add mushrooms, season with salt and pepper, sauté for a few minutes. Add garlic, spinach and a tiny bit of stock if needed to stop from sticking to the pan whilst stirring. Turn off and set aside.
  3. In the same pan, grill your chicken 1-2 minutes each side just to seal in the juices. Take off pan.
  4. Grab a small oven dish and place mushroom mixture on base of dish. Then layer pasta, chicken and broccoli. Pour stock and evaporative milk over, then squeeze lemon over dish, sprinkle your herbs over then season with salt and pepper. Cover dish tightly with foil to half steam, sometime 2 layers of foil is needed.
  5. Bake in oven for 25 - 30 minutes or until chicken has cooked.

Nutrition Table

Servings: 2 Serving size:511g
Average Serve Average 100g
Energy 2060 kJ 403 kJ
  492 Cal 96 Cal
Protein 54.7 g 10.7 g
Fat, total 13.1 g 2.6 g
- saturated 4.2 g 0.8 g
Carbohydrate 35.3 g 6.9 g
- sugars 17.4 g 3.4 g
Sodium 310 mg 61 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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