Chicken and vegetable casserole – low carb & delicious
Chicken and vegetable casserole
- 2 onions
- 2 Möhre (approx. 150 g)
- 1 bell pepper
- 1 small zucchini
- 300 g Broccoli
- 500g chicken breast fillet
- 3 EL Pflanzenöl (zB Rapsöl)
- Salt
- Pfeffer
- 1 EL Mehl
- 1 tbsp tomato paste
- 200 ml vegetable broth (preferably homemade; alternatively organic instant broth)
- 150 g herb cream cheese (max. 12% fat absolute)
- 1 tsp paprika powder
- 1 tbsp chopped herbs (fresh or frozen)
- 50g grated cheese (optional)
- Peel and finely dice the onions. Wash the remaining vegetables thoroughly. Peel and trim the carrots, then cut them into 0.5 cm thick slices. Halve the bell peppers, remove the seeds, and cut them into thin strips. Trim the zucchini, halve them lengthwise, and cut them into 1.5 cm thick slices. Divide the broccoli into small florets, peel the stalk if necessary, and dice it finely.
- Pat the chicken breast fillet dry and cut into bite-sized pieces. Heat 1 tablespoon of vegetable oil in a pan and sear the meat over high heat for 1–2 minutes on all sides. Season with salt and pepper, then remove from the pan and set aside.
- Add more vegetable oil to the previously used pan and sauté the carrots and broccoli stalk pieces over high heat for 2-3 minutes, stirring occasionally. Then add the diced onion, zucchini and bell pepper pieces, and broccoli florets, and sauté for another 3-4 minutes over high heat, seasoning with salt and pepper. The vegetables should be lightly browned but still have a slight bite. Remove from the pan and set aside.
- Preheat the oven to 180°C (350°F) (160°C (325°F) fan-forced). For the sauce, heat the remaining vegetable oil in a small saucepan. Gently sauté the flour, stirring constantly, until lightly golden. Add the tomato paste and cook briefly. Gradually pour in the vegetable stock, stirring constantly until a smooth sauce forms. Reduce the heat and stir in the cream cheese and paprika. Simmer the sauce for 5 minutes over low heat, seasoning to taste with salt and pepper.
- Add the chopped herbs to the sauce and mix well. Place the sautéed vegetables and chicken in a casserole dish (approx. 20 x 30 cm) and pour the sauce over them. If desired, sprinkle the casserole with grated cheese. Place the dish in the oven and bake on the middle rack for about 25 minutes, until the surface is lightly browned. Remove the casserole with chicken and vegetables from the oven, let it cool briefly, and serve.
This recipe is based on the current recommendations of the German Nutrition Society (DGE).
My recipe for chicken and vegetable casserole combines juicy chicken with crunchy vegetables and a creamy sauce. A healthy, satisfying dish that's easy to prepare – the oven does the rest!
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You will need: cutting board, kitchen knife, large frying pan, small pot, cooking spoon, whisk, mixing bowl, casserole dish (approx. 20 x 30 cm), oven, measuring cup.
This casserole can be prepared well in advance. The vegetables and meat can be sautéed and refrigerated several hours beforehand. For a spicier flavor, you can add a dash of mustard or some grated Parmesan cheese to the sauce.
