Looking for a wholesome, one-pot meal that’s packed with flavor and easy to make? Try this Healthy Chicken Casserole! With a spicy tomato sauce, black olives, and fresh spinach, it’s a perfect balance of nutrition and taste. This casserole is ideal for a cozy dinner or meal prepping for the week, ensuring you enjoy a delicious and satisfying meal with minimal cleanup.
Makes 4 Servings
Ingredients
- 1 tsp olive oil
- 1 large red onion, chopped
- 1 large red pepper, seeds removed, thinly sliced
- 1 red chili, diced
- 3 garlic cloves, sliced
- 1 tsp hot smoked paprika
- ½ tsp cayenne pepper
- 2 tbsp sun-dried tomato purée
- 600g/1lb 5oz skinless and boneless chicken thighs
- 400g tin chopped tomatoes
- 100ml/3½fl oz chicken stock
- 100g/3½oz pitted black olives
- 1 lemon, juice only
- ½ large orange, juice only
- 250g/9oz baby spinach
- Salt and freshly ground black pepper, to taste
Instructions
1. Preheat the Oven
Preheat your oven to 190°C/375°F. This ensures the casserole cooks evenly and the flavors meld beautifully.
2. Sauté the Vegetables
Heat olive oil in a large ovenproof pan or casserole dish over medium heat. Add the chopped red onion and cook for about 5 minutes until softened. Stir in the red pepper, diced red chili, and sliced garlic cloves, and cook for an additional 2 minutes until fragrant.
3. Add Spices and Chicken
Sprinkle in the hot smoked paprika and cayenne pepper, stirring to coat the vegetables evenly. Mix in the sun-dried tomato purée, then add the chicken thighs to the pan. Cook until the chicken is browned on all sides, about 5-7 minutes.
4. Incorporate Tomatoes and Stock
Pour in the chopped tomatoes and chicken stock, stirring to combine all the ingredients. Bring the mixture to a simmer, then reduce the heat to low. Cover the pan and let it cook for 20 minutes, allowing the chicken to become tender and the flavors to develop. For more on how to simmer dishes, refer to this guide.
5. Add Olives and Citrus Juice
Stir in the pitted black olives, lemon juice, and orange juice. These ingredients add a burst of tangy flavor that complements the rich tomato sauce. Season with salt and freshly ground black pepper to taste.
6. Incorporate Spinach
Add the baby spinach to the casserole, stirring until it wilts and integrates into the dish. This not only boosts the nutritional value but also adds vibrant color and freshness.
7. Bake the Casserole
Transfer the pan to the preheated oven and bake for 15 minutes, allowing all the flavors to meld together and the casserole to heat through completely. For tips on baking casseroles, check out this resource.
8. Serve
Remove the casserole from the oven and let it rest for a few minutes before serving. This allows the flavors to settle and makes it easier to portion out. Serve hot, garnished with additional fresh herbs if desired.
Tips
- Use High-Quality Chicken: Opt for skinless and boneless chicken thighs for maximum flavor and tenderness.
- Customize Your Vegetables: Feel free to add other vegetables like zucchini, mushrooms, or bell peppers to enhance the dish.
- Vegan Option: Substitute chicken thighs with tofu or tempeh and use vegetable stock instead of chicken stock to make this casserole vegan-friendly.
- Adjust the Heat: Modify the amount of cayenne pepper and red chili to suit your preferred level of spiciness.
- Make Ahead: Prepare the casserole in advance and refrigerate. Simply bake it when you’re ready to enjoy a hearty meal.
Serving Suggestion
Serve your Healthy Chicken Casserole with a side of quinoa or brown rice for a complete and balanced meal. Pair it with a fresh green salad to add extra crunch and nutrition. For more side dish ideas, explore these suggestions to complement your hearty casserole perfectly.
Nutrition Information (per serving)
- Calories: 333 kcal
- Protein: 36g
- Carbohydrates: 16.5g
- Fat: 12.5g
- Fiber: 5g
Why You’ll Love This Recipe
Healthy Chicken Casserole is the epitome of a wholesome, flavorful meal that doesn’t compromise on taste or nutrition. The combination of spicy tomato sauce, briny black olives, and fresh spinach creates a harmonious blend of flavors and textures that are both satisfying and nourishing. This one-pot dish is incredibly versatile, allowing you to customize it with your favorite ingredients and adjust the spices to your liking. Perfect for busy weeknights or meal prepping for the week, this casserole offers a delicious solution for maintaining a healthy diet without spending hours in the kitchen.
Try It Today!
Ready to enjoy a nutritious and tasty meal that’s easy to prepare? Make this Healthy Chicken Casserole tonight and experience the perfect balance of rich flavors and wholesome ingredients. Whether you’re cooking for your family or preparing meals for the week ahead, this recipe is sure to become a staple in your culinary repertoire. Don’t forget to share your delicious creations and let us know how much you love this hearty and healthy casserole!