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Chicken Casserole with Rice

Preparation: 5 mins

Cooking: 60 mins

Serves 4, costs under £5.00

Ingredients

  • 1 Mugs Easy Cook Rice (300g)
  • 4 Chicken Leg Quarters (1kg)
  • 2 Onions (300g) (Medium Sized)
  • 2 Garlic Cloves (6g)
  • 2 Red Peppers (320g)
  • 4 Teaspoons Paprika (12g)
  • 1 Chicken Stock Cube (7g) (Reduced Salt If Possible)
  • 2 Mugs Water (500ml) (Boiling)
  • 2 Tablespoons Tomato Puree (30g)
  • 1 Pinch Ground Black Pepper (1g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Preheat oven to 200C/ 400F/ 180C Fan oven/ gas 6.
  2. Using a knife remove skin from chicken.
  3. Peel and chop the onions, then peel and finely chop or crush garlic and dice red peppers.
  4. Dissolve the stock cube in water and stir in the tomato puree.
  5. Place all ingredients,except the rice, into an oven proof dish and add black pepper to taste.
  6. Cover with a lid or tinfoil and bake in the oven for 60 minutes.
  7. Cook the rice as per the instructions on the packet just before casserole is ready to serve.
  8. Serve rice and casserole together. Check chicken is white all the way through before serving.

Nutritional Information


Per 100g
Per 620g serving (% ref. intake)

Energy Kcals
113.00
701.00 (35.00%)
Energy Kj
475.00
2943.00 (35.00%)
Protein
9.20g
57.00g
Total Fat
3.20g
19.80g (28.00%)
Saturated Fat
0.90g
5.60g (28.00%)
Carbohydrates
12.70g
78.70g
Total Sugars
1.50g
9.30g (10.00%)
NSP Fibre
0.40g
2.50g
Sodium
69.00g
428.00g
Salt
0.22g
1.20g (20.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.