
Recipe by
Chef Jeff
Cheesy Creamy Chicken with Broccoli and Cauliflower
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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.
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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)
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Cooking Instructions:
- Preheat your oven to 375°F (190°C).
- 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.
- Stir in garlic, onion powder, and black pepper, cooking for an additional 2 minutes.
- 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.
- 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.
- Transfer the mixture to a baking dish and spread evenly.
- Bake in the preheated oven for 15-20 minutes until bubbly and golden.
- Garnish with fresh parsley before serving.
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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.
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Serving Size: Serves 4.
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Nutritional Facts:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 280 |
| Total Fat | 12g |
| Saturated Fat | 3g |
| Trans Fat | 0g |
| Cholesterol |
