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Fresh Living Network
Chicken, broccoli & cauliflower bake

Chicken, broccoli & cauliflower bake

A great way of getting the family to eat broccoli and cauliflower. Prepare the white sauce with a low fat margarine and fat-free milk to lower the fat content.
1
RECIPE TYPE:Baked goods
 
ENERGY 3352KJ
CARB 47g
PROTEIN 64g
FAT 35g
Method
  • Preheat oven to 200ºC.
  • Heat oil in a non-stick pan.
  • Sauté onion, garlic and half the thyme until soft.
  • Add chicken and fry to seal all sides. Season.
  • Steam broccoli and cauliflower until al dente, drain and leave to cool.
  • Mix chicken, vegetables, cheese sauce and seasoning together and spoon into an ovenproof dish.
  • Mix breadcrumbs, parmesan and remaining thyme together.
  • Scatter on top and bake for 10 -15 minutes or until cooked through and golden.

 

More good ideas

  • Freeze grated onions in ice trays.
  • Freeze chicken in portions and defrost as needed – this will stop you from eating too much!
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Read our recipe disclaimer here

EXCLUSIONS

Dairy free Dairy free

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