Chicken casserole with sun-dried tomatoes
35 min · 46 g protein · 338 cals / serving
The creamy chicken stew with sun-dried tomatoes that fills Swedish weeknight blogs, rebuilt around a milk-and-kvarg sauce with parmesan and spinach. Still deep, tangy and savory; just much more chicken than cream in every spoonful.
Ingredients
- 1 1/3 lb chicken breast, bite-size pieces
- 3/4 tsp salt
- 1/2 tsp black pepper
- 2 tsp olive oil
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1/3 cup sun-dried tomatoes, chopped
Sauce
- 1 tbsp cornstarch
- 3/4 cup + 1 tbsp skimmed milk, 0.5% fat, fortified
- 3/4 cup + 1 tbsp chicken broth
- 1 tsp dried basil
- 1/2 tsp red pepper flakes
- 5 oz baby spinach
- 3/4 cup quark
- 1/4 cup grated parmesan
Steps
- Season the chicken with half the salt and the pepper. Brown it in the oil in a large, deep pan over medium-high heat, 4–5 minutes, then lift it out; it finishes in the sauce.
- Lower the heat to medium, add the onion and cook 3–4 minutes, then the garlic and sun-dried tomatoes for 1 minute.
- Whisk the cornstarch into the cold milk, then pour it into the pan with the broth, basil and pepper flakes. Bring to a simmer, return the chicken and its juices, and cook 6–8 minutes, until the sauce thickens and the chicken reaches 165°F.
- Stir in the spinach until it wilts. Take the pan off the heat, stir in the kvarg and parmesan until smooth, and season with the rest of the salt. Serve with rice, pasta or potatoes.
Good to know
Oil-packed or dry sun-dried tomatoes?
Either. Oil-packed ones are softer; drain and pat them dry so the oil stays in the jar. Dry ones can be soaked in hot water for 10 minutes first.
Can I use chicken thighs?
Yes. Thighs are juicier and forgive a few extra minutes, at a score of about 66 instead of 77. Cook them to the same 165°F.
Alternative
Per
- Calories
- 107
- Protein
- (56%)
- 15 g
- Fat
- (23%)
- 3 g
- Carbohydrates
- (21%)
- 6 g
- of which sugar
- 3 g
- Fiber
- 1 g
- Sodium
- 263 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1354 kcal goes into the pot and 1551 g of ingredients comes out as about 1260 g of food: 107 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.