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Chicken & Plum Casserole

Ingredients:

  • 2 rashers lean back bacon (rinds removed, trimmed & chopped)
  • 1 tbsp sunflower oil
  • 450 b/1 lb skinless, boneless chicken thighs, cut into 4 equals strips
  • 1 garlic clove, crushed
  • 175 d/6 oz shallots, halved
  • 225 g/8 oz plums, halved or quartered (if large) and stoned
  • 1 tbsp light muscovado sugar
  • 150 ml/5fl oz/ 2/3rds cup dry sherry
  • 2 tbsp plum sauce
  • 450 ml/16 fl oz/2 cups fresh chicken stock
  • 2 tsp cornflour (cornstarch) mixed with 4 tsp cold water
  • 2 tbsp flat-leaf parsley, chopped, to garnish
  • crusty bread, to serve

Instructions:

  • In a large, non-stick frying pan (skillet) dry fry the bacon for 2-3 minutes until the juices run out.  Remove the bacon from the pan with a slotte dspoon, set aside and keep warm until required.
  • In the same frying pan, heat the oil and fry the chicken with the garlic and shallots for 4-5 minutes, stirring occassionally, until well browned all over.
  • Return the bacon to the frying pan and stir in the plums, sugar, sherry, plum sauce and chicken stock.  Bring to the boil and simmer for 20 minutes until the plums have softened and the chicken is cooked through.
  • Add the cornflour mixture to the frying pan and cook, stirring for a further 2-3 minutes until thickened.
  • Spoon the casserole on to warm serving plates and garnish with chopped parsley.  Serve with chunks of bread to mop uo the fruity gravy.

Variation:

 

Chunks of lean turkey or pork would also gow ell with this combination of flavours.  The cooking time will remain the same.

 

Nutrition Value:

  • Calories:  285 per serving
  • Fat Content:  6.4 G

Serves:  4


 
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Author: Ann Brady
Copyright Courtesy of Essential Low Fat Cooking 2001


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