Cheesy Creamy Chicken with Broccoli and Cauliflower

This comforting and creamy dish combines tender chicken with nutrient-dense broccoli and cauliflower, smothered in a cheese sauce that doesn’t compromise on flavor, yet is mindful of your blood glucose levels.

• Ingredients:

  • 1 pound (450g) skinless chicken breast, diced (GI: 0)
  • 2 cups broccoli florets (GI: 10)
  • 2 cups cauliflower florets (GI: 15)
  • 1 cup unsweetened almond milk (GI: 30)
  • 1 cup shredded low-fat cheddar cheese (GI: 0)
  • 2 tablespoons olive oil (GI: 0)
  • 2 cloves garlic, minced (GI: 30)
  • 1 teaspoon onion powder (GI: 15)
  • 1 teaspoon black pepper
  • Salt to taste
  • 1 tablespoon fresh parsley, chopped (optional for garnish) (GI: 0)

• Cooking Instructions:

  1. Preheat your oven to 375°F (190°C).
  2. In a large skillet over medium heat, add the olive oil. Once heated, add the diced chicken and cook until no longer pink, about 5-7 minutes.
  3. Stir in garlic, onion powder, and black pepper, cooking for an additional 2 minutes.
  4. In a separate pot, blanch the broccoli and cauliflower in boiling water for about 2-3 minutes until slightly tender. Drain and add them to the skillet with the chicken. Mix well.
  5. Pour in the almond milk and add the cheddar cheese. Stir until the cheese is melted and the mixture is creamy. Season with salt to taste.
  6. Transfer the mixture to a baking dish and spread evenly.
  7. Bake in the preheated oven for 15-20 minutes until bubbly and golden.
  8. Garnish with fresh parsley before serving.

• Flavor Profile Explanation: This dish features a creamy texture with savory notes from the garlic and cheese. The chicken adds a protein-rich element, while the broccoli and cauliflower contribute a mild, sweet crunch.

• Serving Size: Serves 4.

• Nutritional Facts:

Nutrient	Amount per Serving
Calories	280
Total Fat	12g
Saturated Fat	3g
Trans Fat	0g
Cholesterol