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At this time of year, a warm and filling chicken casserole is the perfect lunch or dinner and it’s packed with protein, low in fat and full of healthy vegetables!

Simple, Tasty and Filling – This recipe is super easy and full of goodness. Here’s all you need to know!


4 chicken breasts, skin removed 

1 large onion

4 large carrots

2 large parsnips

1 garlic clove

1 large leek

A handful of coriander

750ml water 

2 teaspoons of olive oil

1 heaped tablespoon of cornflour

2 or 3 chicken stock cubes (according to taste)

salt and pepper  

How to make it!

Chop the onions, garlic and chicken and fry for 10 minutes in the olive oil, then put in a large saucepan and add 750ml of boiling water water. 

Add the stock cubes and bring to a simmer for 40 minutes.

Meanwhile, cut the carrots, parsnips and leeks into big, thick chunks – but don’t add them yet!

After 40 minutes, add the vegetables and coriander and simmer until the vegetables are cooked – about 15 minutes – but not too long, or they’ll turn to mush!

Mix the cornflour with a little water to make a paste and then stir into the casserole to thicken.

Add salt and pepper to season and it’s ready! You’ll get 4 healthy portions of fat free (virtually), high protein and low calorie (300) super healthy food packed with vegetables and high in fibre. And you can freeze it and save it for later too.

Get one of these and take your lunch to work!

I bought one of these from Amazon for around £15. It has a very wide mouth so loading chunky chicken casserole is easy, and so is cleaning afterwards. I use mine of I’m working away from the office so I’m not tempted to buy junk food instead!


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Captain Felix Deer joined the Army in 1985 and served in a number of Training Officer roles, qualifying as a Unit Fitness Officer in 1986. Since leaving the Army in 1994, Felix has sold property, built houses and flown airliners for a living, but has always maintained his keen interest in Fitness.

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