5-2 Diet Chicken Casserole – Low Calorie Fast Day British Style

5-2 Diet Chicken – Fast Day Chicken Casserole for a Cold Winter Night

Do you have family recipes that you’ve made in one variation or another for years?  My 5-2 diet chicken casserole is something based on a recipe that my mother made using her own chicken portions.   She made much the same dish with late season pheasant which we acquired from one or two of my Dad’s patients and prepared the portions with huge and rather scary poultry scissors.   I don’t remember ever seeing chicken breast or other pre-prepared chicken portions in the fridge.  And  the chicken came from the local butcher, free range before there was ever any category of chicken that  wasn’t free range.  Perhaps because of that, the meal we ate was relatively higher in fat and calories and even now,  if I have time and space in the freezer, I much prefer using a whole chicken.  That way you get real stock with that nice gelatinous richness that is missing from a stock cube or bouillon.  Rather than celeriac she sometimes put in a little celery in the dish and there were always a lot of potatoes and carrots. Of course if you had some, you could always use fresh stock, but  I haven’t yet worked out the calories in my own home made fresh chicken stock, and in any case there was none in the fridge.   So, this 5-2 diet  chicken recipe uses a little bouillon dissolved in water.

5-2 diet low calorie chicken and vegetable casserole

My much simplified version is, if you like, the ready meal equivalent of what we were fed.  I keep chicken breast portions in the freezer simply because they can be defrosted quickly and made into all sorts of dishes, depending on mood/company and content of the rest of the fridge.  When I made this particular casserole for myself I was on a 5-2 diet fast day and wanted something warming and substantial that would still be less than 350 calories a portion.  And, I was just a little fed up of curries and stir fry dishes.  Even though I generally really enjoy them.

Low Calorie Chicken and Vegetable Casserole for 5-2 Diet Fast Day

Serves 1
Prep time 10 minutes
Cook time 20 minutes
Total time 30 minutes
Meal type Lunch, Main Dish
Misc Serve Hot
Region British

Ingredients

  • 1 Medium Chicken Breast (around 150 grams)
  • 1 Small Carrot (Peeled and sliced)
  • 1 Shallot (Peeled and sliced)
  • 1/2 Leek (Trimmed, cleaned and sliced)
  • 100g Peeled Celeriac (cut into 2cm cubes)
  • 20g Peas (Frozen is fine)
  • 200ml Chicken stock (Made up from bouillon or stock cube)
  • 1 handful Fresh Parsley (Chopped)
  • 4-5 shots 1-cal oil

Optional

  • 100ml Dry white wine

Directions

Step 1 Spray a heavy based casserole with one cal and add the shallot. Cook over a low heat until it is translucent and has started to caramelise
Step 2 Chop the chicken breast into 2cm pieces. Add them to the Shallot and seal on all sides
Step 3 Add in all the vegetables other than the peas and parsley and stir well. Heat for a minute or so before adding the stock and wine
Step 4 Bring to the boil and simmer gently for 15 minutes. Check the seasoning and add salt and pepper as necessary
Step 5 Add the peas and stir through for 5 minutes
Step 6 Serve garnished with chopped parsley

This is a very fast casserole recipe , about half an hour from start to finish to cook.  And, by using celeriac rather than potato and a skinless chicken breast, the calorie count stays remarkable low – under 300 calories per portion.  You really won’t need any other vegetables to serve with this dish.  If you prefer to use potato, then just add 40 calories – and you’ll still have a healthy recipe suitable for a 5-2 diet fast day.  By all means vary the vegetables to your own taste and to the content of your fridge.

low calorie chicken casserole

The wine is optional and does of course also add calories.  It does add depth of flavour though and I would suggest whether or not you add it will depend on how good your stock is.

chicken and vegetable casserole

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Comments

  1. I love a passed down family recipe! One of my favorites is from my grandma…her broccoli casserole. Can never grow tired of that one!

  2. LOVE this. It looks so warm and cozy and tasty too. Yummy, fast, easy and low-calorie!!

  3. Dawn wilkinson says:

    This dish looks good. I am going to try it and maybe add other veg that may be lurking in the fridge! Thanks.

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