There is nothing like a wholesome chicken, sausage and green bean casserole for dinner to start the week with a smile. We guarantee you won’t be able to resist a second helping of this hearty dish.

SERVES 4 // COOK TIME 60 mins

INGREDIENTS
1 tbsp olive oil
6 pork sausages
4 chicken thighs
400 g tin cream of chicken soup
¾ cup mayonnaise
1 tbsp chutney
¼ tsp garlic powder
250 g green beans, trimmed
20 g Parmesan, grated
Parsley, to garnish

METHOD
1. Preheat oven to 180°C.
2. Heat the olive oil in a large pan over medium heat. Brown the pork sausages without cooking through. Remove and set aside. Repeat with the chicken thighs.
3. In a small bowl, mix together the cream of chicken soup, mayonnaise, chutney and garlic powder.
4. Place the green beans, chicken and sausages in an ovenproof dish. Spread the soup mixture on top, then sprinkle the Parmesan over.
5. Bake for 35–40 minutes. Garnish with parsley and serve.

Keen for another casserole dish? Then try our Spanish fish casserole recipe!

The post Chicken, sausage and green bean casserole appeared first on MyKitchen.

Sometimes, amidst the daily rush of school, work and kids, putting together a wholesome, balanced plate of food can be a real battle. But with a few of our simple tricks and a basic meal plan, you’ll be cooking healthy and wholesome dishes in a flash!

Back to basics

Remember that old dietry infographic of how much meat, veg and grains should be on your plate? Well, years may have passed, but that info is just as relevant today. Macronutrients, like protein, fat and carbohydrates, are the three main energy sources for healthy bodies. Each have unique properties to equip us with all we need to function at our very best. Protein helps to rebuild muscles – especially after a strenuous workout, fat is essential for the well-being of our cells and hormones, while carbohydrates are our go-to energy source.

Build it up

Now that we know what the three most important components on our plate should be, it’s time to think about how we can include them in each of our daily meals. We suggest you think of building a balanced meal like building a house; you first need a solid foundation and structure to work with before you can add any finishing touches. The ratio of protein-to-fat-to-carbs will depend on your metabolism, lifestyle and level of activity. If you are regularly lifting weights, you’ll probably need slightly more protein, if endurance workouts are your thing, go for more carbohydrate-rich meals. Although fat plays an integral part in keeping hormones healthy, it remains the body’s secondary energy source, so be aware of having too much fat on your plate.

Step-by-step

Once you get to know which foods contain which macronutriets, putting together the perfect plate will become much easier. In the protein department, reach for chicken breasts, lean mince, or lamb. If you’re a vegetarian, opt for beans or lentils. Your carb options include bread, pasta, rice or other grains like barley and sorghum. Always go for the brown or wholewheat varieties of these carby treats; they are rich in fibre, they’ll keep you feeling fuller for longer, and they’ll boost your nutrient intake. The fat will add flavour to your meal. Experiment with different types of oil when sauteeing or frying, add a sprinkling of nuts to your dish, or top your meal off with the most beloved, healthy fatty food there is; avo!

Mix it up

It’s time to get creative! Always try to eat a wide variety of proteins, carbs and fats for the optimum selection of vitamins, minerals and nutrients. If you’re having an egg, avo and spinach brekkie, opt for a chicken stir-fry or wholewheat spaghetti at lunch, balance out the day’s meal with a protein-rich dinner of lamb, rice and roast veggies. If you’re unsure, Google your chosen ingredient and see how it can best fit into your meal. Happy eating!

The post How to build the ultimate balanced plate appeared first on MyKitchen.