Baked Broccoli and Chicken
Do you need a warm winter dinner to satisfy your craving for soul food? Then this dish is right up your alley! Not only is it healthy, it tastes incredible, and the whole family will enjoy this dish! Not to mention… your house will smell amazing!
Ingredients: 2 tsp olive oil 3 chicken breasts on the bone, skin and fat removed ½ cup strong prepared tea 1 bay leaf 2 strips of lemon rind, cut with a vegetable peeler ¾ cup plain low-fat yogurt 8 tsp cornmeal, mixed with a little water to form a paste 2 ½ cup low-fat milk 1 tbsp chopped fresh rosemary 14 oz broccoli, cut into florets ½ cup frozen peas, rinsed 1 tsp salt, lemon juice, and black pepper for taste ¼ cup grated low-fat cheddar cheese 3 tbsp sunflower seeds 3 tbsp chopped fresh parsley
Procedures: Preheat oven to 180 ̊C/356°F Heat the oil and sear the chicken until brown in a large saucepan. Add tea, bay leaf and lemon rind. Cover with a lid and let simmer for about 20 minutes or until cooked through, 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 yogurt, cornflour mix and milk and add to the liquid in the pan. Stir over a low heat until thoroughly mixed. Add rosemary and broccoli florets. Cover with the lid for 1-2 minutes. Stir in peas, salt and chicken. Season with lemon juice and pepper.
Nutrition Facts: Per Serving KCal: 278 Fat: 9 g Carbohydrates: 21 g Protein: 29 g
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