Chicken and Artichoke Casserole

Serves: 4

Ingredients:

1 teaspoon olive oil
1 onion, chopped
1 clove garlic, crushed
1 carrot, chopped
1 stick celery, chopped
2 teaspoons seeded mustard
1 pound (500 g) chicken fillets
2 tablespoons wholemeal flour
1 tablespoon fresh rosemary, chopped
1/2 cup white wine
3 1/2 ounces (100 g) cherry tomatoes, halved
3 1/2 ounces (100 g) button mushrooms, cut in half
13 ounce (400 g) can artichokes, drained

Microwave Method:

1. Place oil, onion and garlic in a 2 quart (litre) casserole dish. Cook for 2-3 minutes on HIGH.
2. Add carrot and celery. Cook a further 2-3 minutes on HIGH.
3. Spread mustard over both sides of chicken fillet. Cut into bite-size pieces. Coat in flour.
4. Stir in chicken, remaining flour, rosemary and wine. Cook, uncovered, for 8-10 minutes on MEDIUM HIGH, stirring twice during cooking.
5. Stir in tomatoes, mushrooms and artichokes. Cook for 4-5 minutes on MEDIUM HIGH.

Convection Microwave Method:

1. Place oil, onion and garlic in a 2 quart (litre) casserole dish. Cook for 2-3 minutes on HIGH.
2. Add carrot and celery. Cook a further 2-3 minutes on HIGH.
3. Spread mustard over both sides of chicken fillet. Cut into bite-size pieces. Coat in flour.
4. Stir in chicken, remaining flour, rosemary and wine.
5. Cover and cook for 20-25 minutes on HIGH MIX/ROAST (400 degrees F/200 degrees C), stirring twice during cooking.
6. Stir in tomatoes, mushrooms and artichokes. Cook for 5-7 minutes on HIGH MIX/ROAST (400 degrees F/200 degrees C).

1 serve = 4 g fat, 1 g saturated fat.