Chicken Potato Casserole – Low Calorie

chicken potato casserole-I serve this Chicken Potato Casserole to my family when we are under the weather. It hardly takes time to prepare and it is light on your stomach too. chicken casserole 2What I like about this casserole is not only the simplicity but also the different flavors coming from its ingredients. The sweetness of the onion combined with the creamy texture the garlic takes after it’s cooked is just so soothing, along with the soft potatoes which have absorbed the seasoning and aroma.

chicken casserole 3-The chicken is (the hero here) is tender and luscious, sitting on a bed of creamy and silky sauce.

chicken casserole 7-What else I like about this dish? I can mash the potato and have it with the chicken instead of bread or rice. As I have mentioned in my other posts which have potatoes as the main ingredient, One medium potato (5.3 oz) with the skin contains:

45 percent of the daily value for vitamin C

More potassium (620 mg) than even bananas, spinach, or broccoli;

10 percent of the daily value of B6;

Trace amounts of thiamine, riboflavin, folate, magnesium, phosphorous, iron, and zinc

…and all this for just 110 calories and no fat, sodium or cholesterol.

This information and more can be found at Potato Goodness, please visit this website and I hope you change your mind about this healthy vegetable.


Chicken Potato Casserole

Serves 5. 350 calories per serving.

3 medium potatoes peeled

2 tablespoons all purpose flour

Salt to taste

450gm skinless chicken thighs

450gm skinless chicken legs

1/2 teaspoon black pepper powder

1/4 teaspoon cinnamon powder

1/4 teaspoon turmeric powder

1 teaspoon cumin powder

3 medium onions cut in cubes

7 garlic cloves

1 tablespoon olive oil

1/2 cup orange juice

3 cups hot water

Method:

- Preheat oven to 425F/220C.

- In a bowl, mix together chicken, spices, and salt. Keep aside for 15 minutes.

- In a different bowl, add orange juice, olive oil, and flour. Mix well.

- Add the salt and hot water and stir to combine.

- Place the seasoned chicken in a baking pan.

- Add potato, onion, chili, and garlic to the chicken.

- Pour the orange water mixture on the chicken and bake for 1 hour and 15 minutes.

- Serve hot.


Cooksnaps

13 Comments on Chicken Potato Casserole – Low Calorie

  1. Angie (@angiesrecipess)
    07/03/2014 at 3:26 am (8 months ago)

    Who would have thought this hearty and delicious casserole with potato and chicken has such low calories! Looks super yum!

    Reply
    • munatycooking
      08/03/2014 at 4:51 am (8 months ago)

      Thank you Chris :)

      Reply
  2. Holly | Beyond Kimchee
    09/03/2014 at 12:57 am (8 months ago)

    Yummy! Can’t go wrong with chicken and potato for supper. So comforting!

    Reply
    • munatycooking
      09/03/2014 at 5:37 am (8 months ago)

      I agree :)

      Reply
  3. Medeja
    10/03/2014 at 8:19 am (8 months ago)

    The way you described it makes me think it’s the best most delicious casserole in the world :)

    Reply
    • munatycooking
      10/03/2014 at 8:20 am (8 months ago)

      Hehehehe! You have to try it to know :)

      Reply
  4. Sarah
    05/05/2014 at 2:14 pm (6 months ago)

    I saw on the video that you appear to add salt on the chicken pieces as well as on the orange juice mixture. Is this correct?

    Reply
    • Sarah
      05/05/2014 at 2:16 pm (6 months ago)

      My real question is: how much salt for the chicken pieces and how much for the orange juice?

      Reply
      • munatycooking
        05/05/2014 at 2:23 pm (6 months ago)

        Seasoning the chicken with salt depends on your taste, a teaspoon of salt might be enough for me but too much for others. As for the orange mixture it was a pinch of salt (around half teaspoon). Hope this answers your question, and thanks for checking out my blog :)

        Reply
        • Sarah
          05/05/2014 at 7:07 pm (6 months ago)

          Thanks for quick reply. Am baking it right now- crossing my fingers…thanks for your recipe.

          Reply
          • Sarah
            06/05/2014 at 9:13 pm (6 months ago)

            Great flavorful meal! Picky hubby loved it! Will certainly do it again. Thanks

          • munatycooking
            06/05/2014 at 10:19 pm (6 months ago)

            I’m so glad to hear that you’ve enjoyed it :)

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