Baked Chicken, Tomato and Yoghurt Casserole with Broccoli Rice

Chicken, tomato and yoghurt bake with broccoli rice

This is one of the easiest and most delicious recipes to make when you only have a few minutes to spend on preparing dinner. It’s fresh, tasty and healthy, and only takes 5 minutes to put together. Then it cooks for about 45 minutes, while you go off and do other things, before needing another 5 minutes at the end to finish up and serve.

It’s also versatile in that you can serve it with many different options of “starch”. If you’re going low-carb, it works really well with cauliflower or broccoli rice, as I’ve served it here, or cauliflower or broccoli mash. You can also go more traditional and serve it with mashed potato or sweet potato, or rice of any description and/or lightly steamed green beans.

For the tomatoes, I used miniature red ones and baby yellow plum tomatoes, both of which I had in my garden. I also highly recommend adding celery along with the onion as a base – I just didn’t have any on hand when I photographed making this dish.

Something I tried recently, and absolutely loved, is sprinkling some za’atar over the whole thing before putting it in the oven. Za’atar is a Middle-Eastern spice that has become quite trendy lately and when I tasted it, I could totally see why. It’s a mixture of sumac (a Middle-Eastern berry with a tangy, lemony flavour), sesame seeds and other herbs like thyme, coriander and oregano. You can find it in many supermarkets, including Food Lovers’ Market (if you’re in South Africa).

These quantities are per person so for more than one, just increase the ingredients proportionally, and use a bigger oven-proof dish. Easy as a pie (and without the crust)!

PRINT RECIPE (Print-friendly version)

Ingredients

  • 1 chicken breast, deboned and skinless
  • 1 celery stick, sliced (optional)
  • ½ small onion, peeled and sliced
  • ±100g baby tomatoes, halved, or ½ big tomato, chopped
  • 1 small rosemary or thyme stalk
  • 2T Greek yoghurt
  • Salt and pepper
  • 2t butter or olive oil
  • ½c broccoli, washed
  • Squeeze lemon juice (optional)

Method

Preheat the oven to 180°C, and use some of the butter or olive oil to grease an oven-proof dish.

Place the onions and celery in the bottom of the dish and arrange the rosemary/thyme stalk on top.

Place onion and herbs in a greased, oven-proof dish

On top of the herbs, place a chicken breast.

Place chicken breast on herbs

Spoon the yoghurt over the chicken.

Spoon yoghurt over

Spread it out to cover the chicken (it helps to keep the chicken moist), then season with salt and pepper (and za’atar, if you’re using it).

Spread out yoghurt and season

Cover it all with the tomatoes.

Add tomatoes

Bake for about 45 minutes until the chicken is cooked through and the tomatoes are soft and perhaps even slightly charred on the edges.

Bake until chicken is cooked

In the meantime, prepare the broccoli rice (or cauliflower rice, ordinary white rice or mashed potato, if you prefer). If you are doing broccoli or cauliflower rice, place the veg into a grinder and whizz for literally about 10 seconds to create rice-sized pieces.

Place broccoli in grinder

Broccoli rice

About 5 minutes before the chicken looks like it should be ready, place the remaining butter or olive oil in a frying pan.

Place butter in frying pan

When it’s heated up, add your broccoli or cauliflower rice and sauté for about 5 minutes until it’s just starting to brown. I like to squeeze some lemon juice over too, once it’s cooked for a few minutes.

Sauteed broccoli rice

When it’s all ready, remove the chicken and rosemary from the oven-proof dish and stir everything else well together.

To serve, either replace the chicken in the sauce to serve from the table, or arrange the broccoli rice and chicken on a plate, then pour the sauce over.

 

PRINT RECIPE (Print-friendly version)

© Alexandra Lawrence and Inspired Nourishment, 2015

 

Advertisements

3 Comments

Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s