Sunday, April 21, 2013

Skinny Chicken & Broccoli Casserole




Today I am excited to share with you this new recipe that I learned. 
Skinny chicken and broccoli casserole is relatively low in fat, but the cheesy goodness of the parmesan totally makes up for it.
Its basically a no-fuss, easy to make, fast and hearty meal.

Ingredients:


3-4 skinless, boneless chicken breasts
1 1/2 cup broccoli florets
1 1/2 cup Pasta of your choice ( I used whole wheat Penne)
4 cloves garlic, crushed
2 Tbsp Flour
1 cup chicken broth
1/2 cup yogurt
1/2 cup milk
3/4 cup  grated parmesan cheese
1 Pinch grated nutmeg
Salt & Pepper

Method:

Rinse the chicken breasts and chop into 2cm cubes

Chop the broccoli into florets, size based on your preference.


Boil water in a deep pot and add a dash of olive oil and half tsp salt. When the water begins to boil, throw in the pasta and cook for the amount of time specified on the box.

Heat a dollop of butter and 1 Tbsp olive oil in a skillet. Add the chicken when the oil is hot, and fry the chicken until cooked and golden.

 In another pan ( or the same pan you cooked the chicken-just remove the chicken onto a plate and reserve for later) stir-fry the broccoli until almost cooked.

In a skillet, fry the garlic in some oil until golden. Add the flour and whisk until cooked and flour takes on a beige tint. Add the chicken broth, yogurt, milk, nutmeg and pepper all the while whisking gently. You will have clumps, but fear not! When you will mix all the ingredients together the clumps wont even show.

In the designated casserole or any other oven-safe dish arrange as follows: pasta-sprinkle cheese generously, chicken-sprinkle cheese, broccoli-sprinkle cheese and top off with the milk/yogurt sauce and finish off whatever is left of the parmesan on top.

Shove into the oven and cook for 10-15 minutes at 400 F, just to incorporate the flavours and melt the cheese, you could also broil for the last 3 minutes or so just to give it that extra 'ompf' :D

Serve hot, serves four.



2 comments:

  1. Hearty, nutritious, and healthy!
    Great recipe, thanks!

    ReplyDelete

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