Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.
Chicken and broccoli bake
Ready in 1 hour 30 minutes
Carb key: less than 30 g carbs per portion
2 tsp (10 ml) olive or canola oil
3 chicken breasts on the bone, skin and fat removed
100 ml strong Rooibos tea
1 bay leaf
2 strips of lemon rind, cut with a vegetable peeler
175 ml plain low-fat yoghurt
8 tsp (40 ml) cornflour, mixed with a little water to form a paste
550 ml low-fat milk
1 tbsp (15 ml) chopped fresh rosemary
400 g broccoli, cut into florets
½ cup (125 ml) frozen peas, rinsed
1 tsp (5 ml) salt
lemon juice and black pepper to taste
¼ cup (60 ml) grated cheddar cheese
3 tbsp (45 ml) sunflower seeds
3 tbsp (45 ml) chopped fresh parsley
- Heat oil in a large saucepan or pot and fry chicken until brown. Reduce the heat and add tea, bay leaf and lemon rind.
- Cover with a lid and simmer for about 20 minutes or until cooked through, but not dry. Spoon out chicken and allow to cool slightly. Remove chicken from bones and shred meat. Preheat oven to 180 ˚C.
- Meanwhile, mix yoghurt, cornflour and milk and add to the liquid in the pan. Stir over a low heat, until well combined. It may look like it has split, but don’t worry, the cornflour will bring it back together – just keep stirring.
- Stir until it thickens and add rosemary and broccoli. Cover with the lid for 1-2 minutes to gently steam the broccoli. Stir in peas, salt and chicken. Season with lemon juice and pepper.
- Spoon chicken mixture into an oven dish. Mix cheese, seeds and parsley and sprinkle on top.
- Bake for 20 minutes or until the cheese has melted.
Serve with a salad of lettuce, tomato and cucumber and 2-3 grated carrots. Drizzle with lemon juice and a few drops of olive oil. A small portion of carbs, like cooked butternut could be enjoyed with this meal.
- Substitute half the broccoli with cauliflower, if preferred.
Energy 1 447 kJ
Protein 40,1 g
Fat 12,6 g
Carbohydrates 13,4 g
Salt 1,1 g