This delish Chicken & Broccoli Bake is a firm favourite in our household. It is lip-smacking tasty, hearty and healthy.
(4 adult portions or 8 kiddies portions)
150g brown rice (uncooked)
1 large head of broccoli
400g cooked free range chicken breast meat, shredded (2 cups or 4 small chicken breasts)
375ml good quality chicken stock (or water reserved from cooking the chicken)
60ml stone ground cake flour
2.5ml black pepper
1ml grated nutmeg (pinch)
100g or 1 cup grated Mozzarella cheese
60ml full-fat plain yogurt
1ml cayenne pepper
5ml Worcestershire sauce (optional)
Cook your rice while preparing your meal.
Preheat your oven at 200 degrees C.
Wash the broccoli and cut it into bite size florets (you should have about 1.25 litres of florets). Place the florets in a sieve or colander and gradually pour a whole kettle of boiling water over the florets, allowing the hot water to run down the sink.
Layer the blanched broccoli and chicken in a casserole dish.
To make the sauce bring 250ml of the stock to the boil in a saucepan.
Mix the stone ground flour with 45ml water until if forms a smooth paste.
Add the remaining 125ml of stock to the water a flour paste and stir until smooth.
Gradually pour the flour paste into the boiling stock stirring well with a whisk to make a smooth sauce.
Stir in the salt, pepper and nutmeg.
Boil until thick and smooth.
Once thick stir in half the cheese and all the yogurt, cayenne pepper and Worcestershire sauce.
Pour the sauce evenly over the broccoli and chicken.
Sprinkle the remaining cheese evenly over the bake.
Bake for 20 minutes until hot and bubbly.
Serve together with 2 additional vegetables on the side. This could include gem squash, baby marrow, spinach, cauliflower or green beans. Avoid your veggies that are higher in carbs such as butternut, carrots, corn or sweet potatoes.
125ml (1/2 cup) cooked rice is considered a portion. You can exchange the rice for 125ml cooked quinoa as an alternate option.
In SA we generally eat too much protein so stick to the portions suggested above for a well balanced meal.