The GI Diet Guide


Chicken and Chickpea Casserole

There is something very satisfying about casserole, cooked slowly so as not to impair the flavors producing a satisfying warming stew. Although this dish requires a good amount of time in the oven the preparation time quite low.  
  Nutritional Information
(per serving)
Calories: 248
Protein: 26g
Fat: 2g
- Saturated: 0g
- Cholesterol: 51mg
Carbohydrate: 33g
- Sugars: 8g
Fiber: 6g
Sodium: 418mg

Low Fat Bean and Beef Burgers  


(Serves 4)
3 medium sized chicken breasts
1 medium red onion
1 large/2 small carrots
½ of a 15oz/400g can of chickpeas (garbanzo beans)
1¼ cups/200g sweetcorn
1¼ cups/300g passata (sieved tomatoes)
or 14oz/400g can of tomatoes
½ tablespoon bouillon or other stock
5 dashes of tabasco sauce
1 teaspoon lemon juice


Chop the onion into 8 sections (as shown) and break the layers appart as you put them into an ovenproof casserol dish. Peal and cut the carrots into round slices about a quarter of an inch thick.
  Step 1


Step 2  
Cut the chicken breast into small cubes and put into the dish with the carrot and all the other ingredients.


Mix the ingredients together in the dish and then cover with a lid (or foil if you have no lid). Place the dish in an oven pre-heated to 150 degrees C/300 degrees F/Gas Mark 4. Cook for 55 minutes then serve with yogurt.
  Step 3
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