Friday, 11 December 2020

Chicken & Broccoli

 

This is a delicious and healthy meal to make for the whole family. Plus, if you make too much it's super easy to throw it into some tupperware so you can grab 'n go on your way to work. 


We enjoy this dish, we hope you do too!






Ingredients:

  • 1.5-2 lbs chicken
  • 1 medium onion
  • 3 tbsp olive oil
  • 1 clove garlic
  • 3 tbsp oat flour
  • 1/4 block Neuchtel cheese (reduced fat cream cheese)
  • 2.5 cups unsweetened almond milk
  • 1 tsp Mrs. Dash table blend+ more for seasoning your chicken
  • sea salt & pepper to taste
  • 4 cups broccoli
  • 1 cup corn
  • 1.5 cup brown rice
Directions:

Start by making a basic roux. In a sauce pan heat 3 tbsp olive oil and 1/2 of the chopped onion over medium high heat. When the onion turns translucent add the garlic cook an additional 2-3 minutes (don’t let the garlic brown).

Sprinkle the oat flour into the pan and stir continuously until it is smooth, about 3 minutes. Slowly add the 2.5 cups of unsweetened almond milk, you may want to do a cup at a time and wait 2 minutes between each pour, stir continuously. Continue stirring for another 10 minutes, the sauce will begin to thicken.

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