Quick Creamy Chicken & Broccoli Bake
CAL P/SERVE
425
kJ P/SERVE
1780
FAT P/SERVE
9.2g
SODIUM P/SERVE
446g
This dish has depth and even if the children dont like broccoli, substitute with peas and corn, cauliflower or even zucchini and mushrooms.
For the main ingredient, simply purchase a BBQ chicken on your way home and just shred the meat. We have also saved time by microwaving the potatoes then slicing instead of mashing them.
Ingredients
- 1 BBQ Chicken, Meat removed
- 2 tsp. Dijon mustard
- 2 tsp. seeded mustard
- ½ onion, sliced
- 1 head broccoli, cut into florets
- ½ chorizo sliced (or 2 slices short cut bacon, diced)
- 1 can evaporative milk
- 1 clove garlic
- ½ cup reduced fat cheese
- 400g (4 x med) potatoes
Method
- Peel (optional) potato then pierce each with a skewer a couple of times. Place on plate and microwave for 8-10 mins. Set aside.
- Preheat oven to 180C (350F).
- In a non-stick fry pan sauté onions and chorizo on med heat for 5 mins or until cooked. Add broccoli and stir fry for another 3-4 mins. Turn off heat.
- In a jug or mixing bowl place evaporative milk, both mustards, and garlic, season with S&P, whisk with fork. Pour this into your small/med casserole dish.
- Now place the onion/chorizo/broccoli mixture into the dish then the chicken, spread evenly.
- Slice the potato and place on top of the mixture, season with a little salt then sprinkle cheese on top.
- Bake in oven for 30 mins. Garnish with a little parsley and serve immediately.
Nutrition Table
Servings: 4
Serving size:381g
| Average Serve | Average 100g | |
|---|---|---|
| Energy | 1780 kJ | 467 kJ |
| 425 Cal | 112 Cal | |
| Protein | 49.5 g | 13.0 g |
| Fat, total | 9.2 g | 2.4 g |
| - Saturated | 4.0 g | 1.1 g |
| Carbohydrate | 32.2 g | 8.5 g |
| - Sugars | 15.8 g | 4.2 g |
| Sodium | 446 mg | 117 mg |
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