Chicken and Broccoli Bake

Salmon Broccoli Bake

Crusty top

Chicken & Broccoli crusty Bake

You can eat a little bread on a low-carb food plan and breadcrumbs go a long way. Sometimes I yearn for a crusty top!

 

One Serving:   Carb 14g   Fibre 7g     Protein 40g   Fat 22g   kCals 417 (using low fat quark) 

Ingredients

420g, 3 or 4 chicken breasts, skin removed, free-range

400g,  small broccoli florets ( 1 large head or 2 small heads)

sauce

20g butter

40ml olive oil

100g crème fraiche or Grahams Quark

small handful, 10 to 20g chopped parsley or thyme or both

80g, chopped onion

10g, 2 chopped garlic cloves

Half, a Lemon, juiced

Crusty top

320g cauliflower, blitzed

40g, breadcrumbs, use sourdough

40g, grated parmesan

20g, sesame seeds

Method

  1. Gather all the ingredients in 1 place and measure out each ingredient before you start cooking
  2. Pre-heat the oven to 180.
  3. Add 320g raw cauliflower to a processor and finely blitz. Then add it to a dry frying pan and fry off some of the moisture on a moderate heat. Avoid browning the cauliflower. Set aside to cool
  4. Chop up small florets of the broccoli, avoid using the stalk
  5. Add the butter and oil to a small saucepan and bring to a gentle bubble, add the onion and garlic and soften.  Now add the raw chicken and begin to cook it.
  6. Then reduce the heat and add the herb, lemon juice and crème fraiche/quark. Season with salt and pepper.
  7. Add in the broccoli and mix well together. Now divide the saucepan content across 2 oven bowels – there is 2 servings in each bowl. You can cook one and keep the other back for the following day.
  8. Mix the grated parmesan, breadcrumbs and fried cauliflower together and add on top. Sprinkle a few sesame seeds on top.
  9. Add to a hot oven (180 degrees)  for 20 to 25 minutes and then briefly grill the top to get a nice light brown colour, if it has not already browned. Keep an eye on it after 15 minutes to ensure the top is not burning.