Prepare this heart-healthy chicken jamboree recipe

This healthy chicken and vegetable casserole makes an easy mid-week meal. It's nutritious, loaded with flavour, and contains ingredients that can help fight high blood pressure. We'll show you how to make it.

This recipe takes 10 minutes to prepare, 20 minutes to cook, and serves 4 people. Here are the ingredients you'll need:

• 30 ml (2 tbsp) canola oil
• 500 g (1 lb) skinless, boneless chicken breasts, cut into small cubes
• 1 small onion, chopped
• 250 g (1/2 lb) button mushrooms
• 1 bay leaf
• 2 large sprigs fresh thyme or 2 ml (1/2 tsp) dried thyme
• 3 large sprigs fresh tarragon or 7 ml (1 1/2 tsp) dried tarragon (optional)
• Grated zest of 1 small lemon or 1/2 large lemon
• 125 ml (1/2 cup) dry sherry
• 300 ml (1 1/4 cup) boiling water
• 250 g (1/2 lb) baby carrots
• 250 g (1/2 lb) broccoli florets
• 15 ml (1 tbsp) flour
• 30 ml (2 tbsp) cold water
• 45 ml (3 tbsp) chopped parsley
• Salt and pepper to taste

1. Heat the oil in a large sauté pan with a lid. Add the chicken and brown the pieces over high heat for 3 minutes, stirring constantly. Reduce the heat to medium and stir in the onion, mushrooms, bay leaf, thyme, tarragon (if used), and lemon zest. Cook until the onion and mushrooms are beginning to soften (about 4 minutes).
2. Pour in the sherry and water. Add the carrots and seasoning and stir to mix all of the ingredients together. Bring to a boil, then reduce the heat and cover the pan. Simmer for 5 minutes.
3. Stir in the broccoli florets and increase the heat to bring the liquid back to a steady simmer. Cover the pan and cook until the pieces of chicken are tender and the vegetables are just cooked (about 5 minutes). Remove and discard the bay leaf and the sprigs of thyme and tarragon (if used).
4. Blend the flour to a smooth paste with the cold water. Stir the flour paste into the casserole and simmer, stirring constantly, until thickened and smooth (about 2 minutes). Check the seasoning, then stir in the parsley and serve.

• You can make this recipe into a creamy mushroom casserole. Increase the quantity of button mushrooms to 500 grams (1 pound) and omit the broccoli. Simmer for 5 minutes longer in Step 2, and stir in 60 millilitres (4 tablespoons) half-and-half after thickening the casserole with the flour, then heat for a few extra seconds.
• Small pattypan squash are good in this casserole. Trim off and discard the stalk ends from 250 grams (1/2 pound) squash and slice them horizontally in half. Add them to the pan with the broccoli. When it's cooked, the pattypan should be tender but still slightly crunchy.
• Mixed wild and long-grain rice goes well with the casserole.

This recipe uses vegetables to extend a modest amount of chicken. Served with whole grains such as brown rice, it makes a well-balanced meal, especially if followed by fresh fruit for a vitamin boost. Each serving provides:

• 270 Calories (80 from fat)
• 9 g Fat
• 1 g Saturated Fat
• 0 g Trans Fat
• 31 g Protein
• 14 g  Carbohydrates (4 g of fibre) 1
• 15 mg Sodium

Worried about your blood pressure? This recipe also contains the following useful nutrients:

• 66 mg Vitamin C
• 65 mg Magnesium
• 915 mg Potassium
• 67 mg Calcium

This dish is low in calories and high in flavour, so it's a great pick if you're looking for a delicious meal that's also healthy. Add in the benefit of fighting high blood pressure and you've got a winning meal all around. Give it a shot!

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