Turkish · Dinner
Baked Chicken and Vegetable Casserole (High-Protein)
Baked chicken thigh with peppers, courgette, tomato and white beans in a paprika-tomato sauce, topped with melted feta cheese. Turkish spicing from cumin, red pepper flakes and dried mint gives warm savoury depth. Served straight from the baking dish with crusty bread on the side.
$5
20 minsPrep
35 minsCook
55 minsTotal
MediumLevel
Nutrition per serving
471Calories
52.5gProtein
18.2gFat
26.8gCarbs
8.1gSugar
8.2gFiber
862mgSodium
206mgChol
6.4gSat Fat
1318mgPotassium
214mgCalcium
4.2mgIron
1.2mcgVitamin B12
72mgVitamin C
protein-rich
high-fiber
low-carb
high-protein
Instructions
1
Prep
Cut the chicken thigh into 1-inch chunks and slice the bell pepper, zucchini, and onion; mince the garlic.
2
Sauté
Heat olive oil in an oven-safe skillet over medium heat and cook onion, garlic, and bell pepper for 4 minutes until soft and translucent.
3
Sear
Push vegetables aside, add chicken to the skillet, and sear over medium-high heat for 4 minutes, turning once, until opaque and lightly browned.
4
Build
Add zucchini, canned tomato, tomato paste, cumin, smoked paprika, dried mint, red pepper flakes, and cannellini beans; stir until coated evenly.
5
Bake
Scatter feta cheese over the top and bake in a preheated 400°F (200°C) oven for 20 minutes until chicken reaches 165°F internally.
6
Rest
Let the casserole sit uncovered for 5 minutes so the sauce thickens slightly.
7
Plate
Scatter parsley over the top and spoon onto a plate, ladling sauce and cheese over the chicken.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 420g420g boneless skinless chicken thigh
- 11 red bell pepper
- 11 small zucchini
- 11 onion
- 4 cloves4 cloves garlic
- 160g160g canned crushed tomato (a quarter of a 14.5 oz can)
- 2 tbsp2 tbsp tomato paste
- 110g110g cannellini beans, cooked and drained
- 2 tbsp2 tbsp olive oil
- 2 tsp2 tsp ground cumin
- 1 tsp1 tsp smoked paprika
- 1/2 tsp1/2 tsp dried mint
- 1/2 tsp1/2 tsp red pepper flakes
- salt, to taste
- black pepper, to taste
- 56g56g feta cheese
- 2 tbsp2 tbsp fresh parsley
