I have a love-hate relationship with chicken. I love a well cooked chicken dish but I hate raw chicken! When I teach Continuing Education classes here at The George Brown Chef’s School, during the Chicken Classes I have a sanitation program titled "Chicken, why do think they call it "Foul" anyway!?" With a basic knowledge of sanitation and some common sense you too can have a clean and safe chicken experience. Just make sure that you thoroughly clean all surfaces, utensils and especially your hands.
I wanted to create a simple, quick meal that had some flavourful components yet was still a healthy meal. I decided on chicken thighs, cheese and broccoli.
Chicken and Broccoli Bake with Cheese Sauce
Makes 6
Prep time: 10 minutes
Total time: 60 minutes
1 tbsp (15 mL) Compliments Pure olive Oil [1]
6 boneless skinless chicken thighs
2 cup (500 mL) sliced onions
1 tbsp.(15 mL) flour
2 cup (500 mL) milk
2 cup (500 mL) shredded Compliments Marble Cheese [2]
4 cups (1L) broccoli flourettes
¼ tsp(1.25 mL) Compliments Dijon Mustard [3]
¼ tsp (1.25 mL) Compliments Louisiana Hot Sauce [4]
Salt and Pepper to taste
- Preheat oven to 350°F. In a large skillet heat half of the oil and brown off chicken thighs and remove from pan.
- Add the rest of the oil and when it is hot add the onions and cook 5 minutes until they are soft.
- Add the flour and cook 2-3 minutes, then add the milk, stir constantly until it comes to a boil and reduce to a simmer. Add the cheese, bring back to a boil and add the thighs cover and place in the oven and cook for 20 minutes.
- Add the broccoli and cover, cook for 5-10 minutes just until the broccoli is tender yet still has some crunch to it.
- Serve over pasta, rice or sliced Sensations by Compliments Ciabatta Bread [5].
Chicken thighs are less expensive then breast and cook well in the sauce without drying out. What doesn’t taste good when cooked with cheese!!
So give this simple, quick and easy to prepare and cook chicken recipe a try, I hope that you enjoy it!
Regards,
Chef Ian
Nutritional Analysis per Serving:
Energy: 280
Protein: 24g
Fat: 16g
Saturated Fat: 7g
Cholesterol: 90mg
Carbohydrates: 10g
Fibre: 2g
Sodium: 360mg
Potassium: 486mg