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Like most casseroles, everyone has their own favourite recipe, but if you are a beginner try this simple one.

Serves 4

Ingredients

• 4 chicken breasts, on the bone (remove the skin)
• 1 tablespoon plain flour
• 1 tablespoon olive oil
• 1 ½ pints chicken stock
• 1 medium onion, finely chopped
• 1 medium carrot
• 1 clove garlic
• 1 stick of celery
• 1 bay leaf
• 1 sprig of thyme 
• 1 bunch of parsley (you want 1 sprig for the pot and then enough to make 1 tablespoon of chopped parsley)
   

Methods

1. Heat the oil in a large pot and when it is hot, quickly brown the chicken breasts on all sides, about 30 seconds per side. 
2. Remove the browned chicken and set it aside for a few minutes. 
3. Add the chopped onion to the oil and cook it until it starts to soften.  Add the chopped or minced garlic and cook for about 2 minutes. 
4. Next add the flour and mix it well until it has soaked up the oil and juices. 
5. Put the onion mixture into a casserole dish and add the chicken.  Then add the chopped carrot and celery and the bay leaf, thyme and one sprig of parsley.  Add the chicken stock and mix well.  Put the lid on the casserole dish and put it in the oven. 
6. Cook for about 1 hour.  You may want to add some salt and pepper.  Sprinkle with the chopped parsley and serve with brown rice or baby boiled potatoes.
    

Tip
Wholegrain foods are rich in fibre as well as B vitamins and antioxidants. Fibre is needed for a healthy digestive system and B vitamins help you to get more energy from the food you eat. Using wholegrain bread for sandwiches is one way to eat more wholegrains but you can also include more wholegrains at dinner.  Try using more wholemeal pasta or brown rice.