Moroccan chicken

Serves: 4

Time to make: 1 hr 30 mins

Ingredients

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3 skinless chicken breasts

olive spray oil

1 onion, finely chopped

2 cups sliced brown mushrooms

1 red capsicum, diced

1-4 tablespoons sun-dried tomato pesto

1 teaspoon Moroccan seasoning

400g can diced tomatoes with garlic and oregano

1 ½ cups chicken stock

1 cup dates, no added sugar, chopped

Instructions

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1 Cut the chicken into even sized chunks. Spray a non-stick pan with olive oil spray and heat pan until hot. Cook chicken in batches until it has lost its pinky colour and is tinged golden at the edges. Remove and place on a paper towel.

2 Add onion with a little more oil and cook until softened. Add mushrooms and capsicum and cook for a few more minutes.

3 Place all vegetables in a casserole dish with chicken and heat through. Stir in pesto and Moroccan seasoning with chopped tomatoes and stock. Bring to the boil, reduce the heat, cover and cook on the hob for 45 minutes.

4 Add dates and cook for a further 10 minutes. Adjust seasoning. Serve with mashed potato and lightly cooked spring cabbage. Sprinkle with fresh chopped parsley before serving. Thicken with cornflour if you wish.

HFG tip

Waste not, want not: If you have any casserole left, it is a dish that actually improves the second time around. Make sure you reheat thoroughly. Add a little more stock if there is not much liquid left.

Nutrition Info (per serve)

Calories 382 cal

Kilojoules 1600 kJ

Protein 37 g

Total fat 8 g

Saturated fat 2 g

Carbohydrates 40 g

Sugar 39 g

Dietary fibre 5 g

Sodium 760 mg

Calcium 120 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.