Casserole recipes are recipes that are usually referred to a one-dish meal that basically contain cooked meats, fish, poultry, eggs and vegetables and bound with soup or sauce. They are actually cooked using the casserole dish thus where the name came from. This cooking method became very popular especially among the Americans during the 1950’s thereon when the dish was first introduced to the consumers from a simple light-weight metal.
Now it has evolved into different materials such as glass, enamel, and stoneware to name a few. With this development, recipes of so many variations came up for everyone’s satisfaction.
Varieties of low calorie recipes were introduced depending on every persons requirement. The usual low calorie intake per day consists of 1500 to 1800 kcal. Normally, calorie intake varies, 1940 kcal for women and 2550 kcal for men. These calories are then burned into energy and the excess intake become fat.
There are considerable factors that affects the daily calorie needs of a person. These are age, weight, height, the composition of the body and the daily activity. Low- calorie diet should always be upon the doctor’s recommendation.
Regular food are usually eliminated and a meal replacement is recommended. This is why there are recipes now that are low in calories but are regular sight in our dining table especially for health conscious family. One casserole recipe that I usually prepare for my family is the low- calorie Chicken Casserole, Filipino way.
Low Calorie Chicken Casserole
- 1.5 lbs chicken breast (skinless), diced
- 2 medium size potatoes, diced
- 2 medium size carrots, diced
- 1 medium size turnip, diced
- 1 each green and red bell pepper, chopped
- 1 large onion, chopped
- 4 cloves garlic, crushed
- â cup tomato paste
- 1 tbsp parsley, chopped
- 1 tbsp paprika
- 1 bay leaf
- 1 liter chicken stock
- 4 tbsp olive oil
- salt and pepper to taste
In a mixing bowl or dish, mix all together the chicken, paprika, salt and pepper. Heat olive oil in a casserole or a large sauce pan and place the seasoned chicken. Cook for 5-10 minutes until chicken turned brown. Remove chicken and set aside. Saute onion and garlic on the same casserole until the onions are translucent. Add the chopped green pepper and parsley then the tomato paste. Mix well and cook for 3 to 4 minutes more.
Return the chicken to the casserole. Gradually add the chicken stock. Add all the vegetables and stir them all together and cook over a low heat for about 20 minutes or until chicken and vegetables are done. Garnish with parsley and serve immediately with plain rice.
Makes 5 – 6 servings
Every 100 grams of chicken breast is equivalent to 116 kcal. This casserole recipe have 700 grams chicken breast and therefore has 812 kcal. Taking into account the added vegetables, it is still in conformity with a low calorie diet which is supposed to be 1500 -1800 calories per day depending on a person’s needs and doctor’s advice.
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