Friday, May 6, 2011

Week 69 Day 5

Chicken, asparagus and broccoli au gratin
Serves 4 : Very easy : Quick
1 onion, chopped
½ tsp crushed garlic
400gm chicken breast fillets, cut in bite size pieces
1 bay leaf
250ml chicken stock
200gm fresh asparagus
200gm broccoli florets

2 Tblsp cornflour
250ml double strength fat free milk (use ¼ cup milk powder)
Lemon juice to taste
2 slices bread, crumbed
30gm parmesan, finely grated
½ tsp paprika

Spray a large pan with non-stick cooking spray.
Dry-fry the onion and garlic until the onion starts to soften.
Remove the onion and garlic from the pan and set aside.

Toss the chicken pieces in the pan and seal on all sides.
Add back the onion and garlic.
Add the bay leaf and stock.
Simmer for 15 minutes.

Heat the oven to 180ºC.
Steam or microwave the broccoli and asparagus.

Mix the cornflour to a paste with a little of the milk.
Add to the pan and stir well.
Pour in the rest of the milk and a little lemon juice to taste.
Allow to simmer for another 5 minutes.

Spray a casserole dish with non-stick cooking spray.
Tip the chicken, broccoli and asparagus into the dish.
Combine the breadcrumbs, parmesan and paprika.
Sprinkle over the chicken mixture.

Bake for 25 – 30 minutes.

Serve with a fresh salad and/or vegetables of your choice.

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