Ingredients
-
2 Chicken Breasts
-
2 bunches of florets Fresh Broccoli
-
1 Onion
-
3 Garlic Cloves
-
4 oz Fresh Mozzarella Cheeseor other cheese such as gouda
-
1 cup Cornflakes
-
1 cup (optional) Rice
-
Low-fat White Bechamel Sauce
-
1/2 Onion
-
1 1/2 cups + 1/4 cup Milk
-
1 cup Chicken Stock
-
4 Whole Cloves
-
1/4 tsp Nutmeg
-
1/4 cup All-Purpose Flour
-
1 tsp Dijon Mustard
Directions
Steps
|
1
Done
|
Make the ChickenPreheat the oven. Cook the chicken if not pre-cooked (pat dry, salt, heat oil in a pan and cook 4-5 min. on each side). Remove. |
|
2
Done
|
Make the low-fat Bechamel Sauce (white sauce)Add 11/2 cups milk and the 1/2 cups chicken stock in a pot on medium heat. Add a 1/2 onion - whole, and the cloves. Add nutmeg. Let simmer for 15 minutes. In a bowl, mix the remaining milk with the flour with a fork until there are no clumps. Remove the cloves and onion. Add the flour mixture and whisk. Whisk in the mustard. Add the remaining chicken stock and let simmer for 10-15 minutes. Remove and set aside. |
|
3
Done
|
Steam the BroccoliSteam the broccoli for 5 minutes. Season with salt and set aside. |
|
4
Done
|
Dice the onions and mince the garlic. Sauté 3-5 minutes. |
|
5
Done
|
In a shallow casserole dish, add the cooked diced chicken, broccoli, bechamel sauce, and cheese. (If desired, mix in pre-cooked rice). Bake covered with aluminium foil for 25 minutes. Uncover and add the cornflakes. Bake for 10 min. then serve. |
