Chestnut Casserole

After indulging in all those rich Christmas foods, this recipe provides a low calorie, tasty, healthy, warming casserole with not a hint of turkey.....

chestnut casserole

INGREDIENTS

8oz vacuum packed, cooked, peeled chestnuts

1 pint stock

8 oz pickling onions

8oz carrots

8oz brussel sprouts

4oz button mushrooms

1 tablespoon olive/coconut oil

½ teaspoon mustard powder

1 dessertspoon soy sauce

Salt and freshly ground black pepper

2 tablespoons finely chopped fresh parsley.

 

METHOD 

    1. Peel the onions and leave whole. Peel and slice the carrots. Clean the brussel sprouts and chop the root end off, wipe the mushrooms and cut in half.
    1. Heat the oil in a flameproof casserole or saucepan with a lid. Gently fry the onions for a few minutes, add the carrots and mustard powder.       Continue frying the vegetables on a low heat for a few minutes, turning them over in the oil. Add the soy sauce, chestnuts and stock, bring to the boil and simmer for 15 minutes. Stir and add the mushrooms and brussel sprouts and cook for a further 15 minutes.
    1. Season to taste, thicken with a soup spoon of cornflour mixed in a little water, sprinkle with parsley and serve with green vegetables of your choice.

 

Lovely served with mashed potatoes, carrots and swede. All cooked together, drained, mashed and seasoned with sea salt, pepper and butter/olive oil/coconut oil.

 

NUTRITIONAL VALUE

Chestnuts are not only low in calories, they are also rich in vitamins, minerals and phytonutrients. They provide good quality protein and are a good source of dietary fibre which ensures a healthy digestive system and keeps us regular.

They are rich in Vitamin C, an essential antioxidant involved in our immune health, helping to boost antibody production during the cold and flu season. They contain B vitamins to boost our energy and help deal with stress.

Chestnuts are an excellent source of potassium and magnesium, critical for heart health and blood pressure control. Other useful minerals contained in chestnuts are iron, calcium, phosphorus, manganese and zinc needed for bone and skin health.

Onions provide huge flavour and release a compound called allicin which is anti-viral, anti-bacterial and anti-fungal, very valuable at this time of year. They are also a good source of quercetin which is anti-inflammatory and therefore good for joint issues. They are rich in vitamin C, again essential for skin and immune health.

Carrots are a wonderful source of carotenoids, protective to heart, eye, skin and immune health.

Mushrooms are a valuable source of potassium supportive to heart health and in fact all cells.

Brussel sprouts are a very under-rated vegetable. They belong to the brassica family which are high in flavenoids protective to colon, prostate and hormones. Because of their “indole 3 carbinol” content sprouts act to boost our immune system due to their anti viral and anti bacterial function.

They contain a large range of minerals- calcium, iron, potassium, phosphorus and manganese and zeaxanthin which is critical for eye health.

 

 
     


© Ruth Pretty 2011