Chicken and broccoli bake

 By Karen Lindsey & Professor Fionnuala McAuliffe

 Serves 4

Ingredients

4 skinless and boneless chicken breasts

300g broccoli, cut into florets

1 onion, peeled and chopped

1 clove of garlic, peeled and finely chopped

1 tbsp olive oil

200g extra-light cream cheese

150ml semi-skimmed milk

1 tsp nutmeg

1 tbsp chopped parsley

Rind of ½ lemon

Salt and freshly ground black pepper

125g wholemeal breadcrumbs

100g grated low-fat cheddar cheese

 

Method

1. Preheat the oven to 200°C/Fan 180°
2. Bring a large saucepan of water to the boil, add the whole chicken breasts and cook for 15 minutes or until cooked through and tender. Drain the water, transfer the chicken to a chopping board and chop into small chunks.
3. Meanwhile, place the broccoli in a saucepan of water, bring to the boil then reduce the heat and simmer for 5 minutes. Drain the broccoli in a colander and set aside.
4. In a frying pan, heat the oil on a medium heat then add the onion and fry for 2-3 minutes. Add the garlic, cream cheese, milk and nutmeg and stir together until the cheese has melted to form a thickened sauce. Season with a little salt and plenty of pepper, stir in the lemon rind then turn off the heat.
5. Place the chicken pieces and broccoli into a casserole dish, pour over the sauce and top with the breadcrumbs and grated cheese. Bake in the oven for 20-30 minutes or until the topping is lightly browned and crispy. Serve with a green salad.

 

Bio:

Fionnuala McAuliffe is Professor of Obstetrics and Gynaecology at National Maternity Hospital Dublin.

Dr. Karen Lindsay is a Postdoctural Fellow