Chicken and Fennel Casserole| Everyday Cooking

Chiccken and Fennel Casserole (1 of 1)-2

Chicken, Fennel and Mushroom casserole

Made in 1 hr 30 minutes. A touch of Moroccon Ras-el-Hanout with a warming and comforting feel, not to mention a little shaved fennel to aid the digestive system. All aspects of this dish were thought through to ensure a homely and nutritious meal. It is so important that we eat all the colors of the rainbow.

In general,  different colored foods do actually possess different unique benefits for a healthy body and mind. To give this chicken casserole a flavor and nutrient boost I chose to add mushrooms which has some of the B Vitamins. The B Vitamins are essential for energy production, help make anti-stress hormones, balance blood sugar and lowers cholesterol. Mushrooms are also a good source of Potassium and selenium. Selenium is one of the main antioxidants.

Eating Healthy

is good but why not take it one step further and eat foods based on their nutrient value to build yourself and provide for a stronger body and mind. If you keep training yourself to think, to buy, to cook and to eat this way very soon you will have a healthier and happier you!

Like this Chicken and Fennel casserole. I had all the ingredients in the fridge and I came up with the recipe on the spot. I started by putting the chicken and mushrooms in the casserole first. Then I knew ginger, garlic and onions are good for the health and make any food taste better so I added those. Then I walked around my spice rack to see what I had and used whatever I felt like eating. I could have added cumin, turmeric or curry powder instead of the Ras-el-Hanout. If you don’t like spices then remove the spices all together.

Be creative

When planning a dish, be creative, see what you have (that’s why your shopping basket should always be packed with fresh and live food) available and what you feel like eating on the day.  I put everything in a casserole dish and let it simmer in the oven. You can even cook it in  a slow cooker or of course in a pot on the hob.

Your dinner will be cooking while you get busy with other things. No need for constant stirring. You can even add some potatoes to cook in the same dish.  As for me I steamed some baby potatoes and broccoli separately. If not potatoes you can cook some couscous, Morrocan spice goes well with couscous, or cook some barley, buckwheat, quinoa or even brown rice. 

If you don’t have the Fennel bulb that’s alright, just skip it. But I have to say that having fennel is a good aid to the digestive system. The most fascinating phytonutrient compound in fennel anethole has been shown to reduce inflammation and helps prevent the occurrence of cancer. Fennel is also rich in Vit C, Fiber and manganese.

Chicken and Fennel Casserole

Prep Time: 10 minutes

Cook Time: 1 hour, 30 minutes

Number of servings: 8

Per Serving 769 calories

Fat 55 g

Carbs 7 g

Protein 58 g

8


Chicken and Fennel Casserole

Ingredients

8 Chicken Legs

250g Chestnut Mushrooms

2 table spoon of Ras-el-Hanout

1 fennel Bulb shaved

3 cloves of garlic finely diced or crushed

1 onion chopped

1 can of chopped tomatoes

700ml of water or stock

Salt and pepper to taste

Freshly chopped dill as garnish

Instructions

  1. Preheat the oven at 180C.
  2. Place all the ingredients EXCEPT the Fennel into a big oven-proof casserole dish.
  3. Cook for 1hr 30 minutes or when chicken temperature is at 165F.
  4. Garnish with some shaved fennel and freshly chopped dill.
  5. Serve hot!

If you give this recipe a try, let us know! Leave a comment, rate it (once you’ve tried it), and don’t forget to tag a picture #everydaycookingwithmira on Instagram so we can see what you come up with.

Happy New Year, Happy New You!

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