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Anti-inflammatory recipe 26

If poultry is part of your anti-inflammatory diet then we recommend you use only organic, free-range chicken. This organic chicken casserole is an all-in one meal that you can serve on its own, with new potatoes, wholegrain rice or wholemeal bread.

Anti-inflammatory organic chicken casserole

Serves 8 (or 4 with enough to freeze)

  • 2-3 tablespoons olive oil
  • 1.5 kg skinless, organic chicken thighs (cut into pieces if you prefer)
  • 250g small round shallots (peeled and microwaved for 3 – 4 minutes until softened)
  • 2 cloves garlic
  • salt and pepper
  • 1 teaspoon dried parsley
  • 250g carrots (peeled, sliced and microwaved for 4 minutes until they begin to soften)
  • 100g mushrooms (cleaned and quartered)
  • 1 litre chicken or vegetable stock
  • 1/2 cup vegetable puree e.g. parsnip, carrot or cauliflower
  • 2 cups frozen peas

Method – 

  • Gently heat the olive oil in a large pan or casserole, add the chicken pieces and brown both sides, then remove from the pan and set aside
  • Add the shallots and cook until brown then add the garlic, parsley, salt and pepper to the pan and cook for a few more minutes before removing and setting aside
  • Repeat the browning process with the carrots and then the mushrooms
  • Put the chicken and browned vegetables back into the pan, add the stock and simmer for about 20 minutes
  • To thicken the sauce, spoon off about half the liquid into a small pan and reduce on a high heat to about half the volume before returning it to the pan. Then stir in the vegetable puree.
  • Add the peas and reheat for a few minutes until warmed through. Serve.


  • When you add the mushrooms, they will immediately soak up the oil. Don’t be tempted to add more oil or deglaze the pan with stock as this will prevent the mushrooms from absorbing the flavours of the glaze and leave them soggy.
  • Thickening sauces is tricky for the anti-inflammatory diet. To avoid cornflour or white flour we recommend vegetable puree. Simply boil vegetables of your choice until soft, drain off the water, add a pinch of salt and pepper and puree in a blender. Freeze in 1/2 cup portions.