Chicken and broccoli bake
Chicken and broccoli is a great combination. This is a quick and easy meal for the whole family. The chicken is cooked with Rooibos tea, instead of salty stock and seasoned with lemon rind and bay leaves which adds delicious flavour to this one-pot dish.
Ready in1 hour 30 mins
Serving sizeServes 6
- 2 tsp (10 ml) olive or canola oil
- 3 chicken breasts on the bone, skin and fat removed
- 100 ml strong Rooibos tea
- 1 bay leaf
- 2 strips of lemon rind, cut with a vegetable peeler
- 175 ml plain low-fat yoghurt
- 8 tsp (40 ml) cornflour, mixed with a little water to form a paste
- 550 ml low-fat milk
- 1 tbsp (15 ml) chopped fresh rosemary
- 400 g broccoli, cut into florets
- ½ cup (125 ml) frozen peas, rinsed
- 1 tsp (5 ml) salt
- lemon juice and black pepper to taste
- ¼ cup (60 ml) grated cheddar cheese
- 3 tbsp (45 ml) sunflower seeds
- 3 tbsp (45 ml) chopped fresh parsley
- Heat oil in a large saucepan or pot and fry chicken until brown. Reduce the heat and add tea, bay leaf and lemon rind.
- Cover with a lid and simmer for about 20 minutes or until cooked, but not dry. Spoon out chicken and allow to cool slightly. Remove chicken from bones and shred meat. Preheat oven to 180 ˚C.
- Meanwhile, mix yoghurt, cornflour and milk and add to the liquid in the pan. Stir over a low heat, until well combined. It may look like it has split, but don’t worry, the cornflour will bring it back together – just keep stirring.
- Stir until it thickens and add rosemary and broccoli. Cover with the lid for 1-2 minutes to gently steam the broccoli. Stir in peas, salt and chicken. Season with lemon juice and pepper.
- Spoon chicken mixture into an oven dish. Mix cheese, seeds and parsley and sprinkle on top.
- Bake for 20 minutes or until the cheese has melted.
- Serve with a salad of lettuce, tomato and cucumber and 2-3 grated carrots. Drizzle with lemon juice and a few drops of olive oil. A small portion of carbs, like cooked butternut could be enjoyed with this meal.
- Substitute half the broccoli with cauliflower, if preferred.
This recipe is from Cooking from the heart, 3rd edition: Diabetes
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Nutritional information per portion
1 447 kJ