Chicken and Mushroom Casserole | Reflux Recipes | Low-Fat Chicken Casserole

This Chicken and Mushroom Casserole should suit most reflux* sufferers, but you may need to make some substitutions to suit your own circumstances (see below)

Chicken and Mushroom Casserole | Reflux Recipes | Low-Fat Chicken Casserole

Ingredients (for 8 portions – I like making lots and then having spare meals for my daughter to take to school and for my lunches)

  • 12 skinless boneless chicken thighs, all visible fat trimmed off
  • 250g chestnut mushrooms, wiped and quartered
  • 3 garlic cloves, finely chopped (Avoid garlic if you’re doing the 2-week induction reflux diet, or if you have found that garlic triggers your reflux.  If so, you can substitute with some dried thyme)
  • 250ml chicken stock (I make this with Knorr Chicken stockpot – one stockpot for 500ml boiling water)
  • 10g butter (Avoid this if you’re doing the2-week induction reflux diet.  You can substitute this with 1/2 tbsp of olive oil)
  • 8 heaped tbsp firm Silken Tofu, previously blitzed to a whipped consistency.  I do this in my Nutribullet.
  • 60g ‘Wild & Basmati Rice‘ per person (720g if you’re cooking for 8 people, but if you’re saving portions of chicken, you’re better off cooking the rice fresh when you need it).  You can use other rice, if you prefer.
  • Sea salt (fine or flakes) to taste


Once you have removed all visible fat from the chicken, season it with salt and brown all pieces on both sides in a hot non-stick casserole dish, then remove the chicken pieces from the casserole dish.

Add the mushrooms to the dish, keeping the heat high and brown for a few minutes, stirring regularly.

Once the mushrooms are nicely browned (the casserole dish should be quite dry), add the butter and finely chopped garlic and turn the heat right down to avoid burning the garlic and butter.  Cook for about 1 minute, stirring regularly.

Add the chicken back into the casserole  dish, along with any juices that escaped while the chicken was resting and pour in the chicken stock.  Cover and simmer on a low heat for about 20 minutes.

While the chicken is simmering, cook the rice according to pack instructions, in salted water.

Remove the lid and add the tofu.  Stir well to combine with the stock/juices.

Simmer with the lid off on a very low heat for another couple of minutes.  The sauce will be quite runny, but silky and creamy in taste and texture.

Serve with the rice.

Gloriously Simple, Gloriously Reflux-Friendly, Gloriously Low-Fat, Gloriously Good

*Please note I am not a doctor, speech therapist or in any way medically qualified.  The recipes are a combination of my interpretation of the rules outlined in the ‘Dropping Acid – The Reflux Diet’ book and ingredients that work for my reflux.  If you believe you suffer from reflux, please seek advice from a medical professional to confirm your diagnosis and work out the best course of treatment/management for you.  I hope that my recipes can help you as part of this management.  The recipes are, by their nature, very low in fat, so are also suitable for anyone wishing to follow a low-fat diet. 


Aberdeen Angus Beef Stew with Mushrooms and Shallotts

Product Review*: Aberdeen Angus Diced Casserole Steak

Cooked into Aberdeen Angus Beef Stew

A few weeks ago, I was sent some products for review by Damn Delicious.  Tonight, I cooked the last of the products I was sent for review by Damn Delicious: The Aberdeen Angus Casserole Steak.

You can view my reviews of their other products at the following links: Aberdeen Angus Steak Pie, Aberdeen Angus Steak Mince & Aberdeen Angus Steak (plus Pork Chops).


Aberdeen Angus Beef Stew

Ingredients (for 4 people):

  • 460g (1 pack) Aberdeen Angus diced casserole steak
  • 4 carrots, scraped & sliced
  • 10 echalion shallots, peeled & kept whole
  • 240g shitake mushrooms, cleaned (halve or quarter the larger ones, leave smaller ones whole)
  • 500ml beef stock (I used 1x Knorr Rich Beef Stockpot with 500ml water, but you can use any good quality stock cube, too)
  • 2tbsp plain flour
  • 100ml red wine
  • olive oil (enough for shallow-frying in a good non-stick pan)
  • fine sea salt
  • freshly-ground black pepper


Tip: I used a slow cooker for this and set it onto ‘Auto’.  If you wish to cook this recipe in the oven, reduce the cooking time (approx 2-3 hours) and cook in a casserole dish in a low temperature (approx. 150°C) oven. You may have to experiment with this as an oven is less forgiving than a slow-cooker.

Place the sliced carrots in the slow-cooker.

Shallow-fry the mushrooms in a little olive oil, then add them to the carrots in the slow-cooker, retaining any juices/oil in the pan.  Do the same with the shallotts – don’t fry them for long, just enough for the skins to start browning and blistering.

Brown the meat in the frying pan (add a little oil if needed) and season generously with sea salt and freshly-ground black pepper while you do this.   Once the meat is browned, add the flour and stir, then pour in the wine.  The flour will start thickening the wine into a sauce fairly quickly, so once it’s stirred and lump free, transfer everything into the slow-cooker.

Use the beef stock to ‘clean’ any residual flour/wine sauce from the frying pan and add this to the slow-cooker.

Stir, cover & cook on ‘Auto’ for approximately 5 hours.

Serve with mashed potatoes.  YUM!

Aberdeen Angus Beef Stew – Gloriously Simple, Gloriously Good!



The casserole steak was very, very tasty and beautifully tender.  It melted in our mouths and was just packed full of rich flavour.

We are big meat eaters in our family, so for a stew/casserole, I would generally buy shin of beef and buy a bigger quantity than the 460g you get for £5.99, BUT it does feel deliciously indulgent and luxurious to make a stew with such high quality meat as this Aberdeen Angus Casserole Steak!  Also, whilst I tend to prefer slightly fattier meat in my stew, this Aberdeen Angus was very lean, which half of my family prefers.  It IS healthier and you get more meat (rather than fat!) for your money.

The packaging was simple and effective, minimising waste.  The quantity easily served 4 hungry people.  I did find that the ‘chunks’ were rather large, so before I used them, I cut some of them into half and some even into three.  This didn’t exactly take long as the meat was so tender that the knife glided through it effortlessly!

Overall, this was another fantastic meat product from Damn Delicious and if you can afford the indulgence and like lean steak in your casserole, I definitely recommend it.  Enjoy!


*About my reviews:

I received these products free of charge with a request to review them on my blog.  This is an honest product review and reflects my opinion (and those of my family members, who have also sampled the products).  I did not receive any payment in exchange for the review.  If you would like me to review your products, please contact me via Twitter, Facebook or E-mail in the first instance. Thank you 🙂

Vegetarian Sausage | 3 bean, lentil & mushroom sausage

This vegetarian sausage is really quick and easy to make

I’ve recently started  making a lot of different sausages and when my vegetarian friends asked me to come up with some vegetarian sausage recipes, I decided to take up the challenge!

My first one was the sweet potato, caramelised onion and sundried tomato sausage with a chilli kick, but I also really fancied doing something with beans and lentils as they are so tasty, nutritious and versatile.

Note: These vegetarian sausages can also be made into vegetarian burgers / patties without the vegetarian sausage casings.  Simply shape into a burger / patty and fry with a little oil in a non-stick pan.

Vegetarian Sausage | 3 bean lentil mushroom sausage
Vegetarian sausage in vegetarian / vegan sausage casings, ready to ‘cook’


Ingredients for 8 vegetarian sausages (these quantities will make 7-8 vegetarian sausages, plus whatever is left in the sausage-making funnel/mechanism)

  • 250g closed cup chestnut mushrooms, cleaned, finely sliced and then coarsely chopped
  • 3 large cloves garlic, finely chopped
  • 50g lightly salted butter
  • 115g tinned butter beans in water, drained (typically from a 250g – undrained weight – tin)
  • 115g tinned cannellini beans in water, drained
  • 115g tinned kidney beans in water, drained
  • 115g ready-to-eat Puy Lentils (I use Merchant Gourmet ones)
  • fine sea salt (to taste)
  • Vegetarian / Vegan Sausage casings (I found these online – available from various retailers)


vegetarian sausages
finely sliced then roughly chopped closed cup chestnut mushrooms in the pan with butter and garlic

Melt the butter in a non-stick pan

Gently fry the garlic on a low heat (do not let it brown, merely soften a little and infuse the butter with garlic flavour)

Add the mushrooms, season lightly with a little sea salt, turn up the heat and cook on a high heat until they are cooked and some of the juices have reduced down – but do retain a little bit of liquid

Meanwhile, ‘blitz’ the butter beans, cannelini beans and kidney beans in a food processor but only very briefly, so as to retain some chunky texture

Add the Puy lentils to the bean mixture and mix by hand

Add the fried mushrooms

If the mixture is a little dry, add a bit of melted butter

Season with sea salt (to taste)

vegetarian sausage mixture
vegetarian sausage mixture ready to go into vegetarian / vegan sausage casings

Push the mixture into the vegetarian sausage casings using a sausage-making machine/funnel (note that when you twist the ends, unlike with natural casings, they won’t remain properly twisted…leave enough room at the end to allow for a bit of expansion of the contents during cooking and prevent all the filling from escaping from the ends)

Grill or fry (careful if you BBQ – the vegetarian sausage casings have a tendency to tear open / explode on the high heat!) and serve with accompaniments of your choice

Vegetarian Sausage – Gloriously Simple, Gloriously Good!