Baked Chicken with Broccoli and Cream2013-07-21
- Yield : 1 tray
- Servings : 4
- Prep Time : 20m
- Cook Time : 25m
- Ready In : 45m
Very quick to make, hi-protein (you might want to balance it with hi-fat meals for the rest of the day), under 5g net carbs per generous portion.
- Chicken breast fillet, skinless and boneless, 700g
- Broccoli, 400g
- Egg, whole, 1
- Cooking cream min. 35% fat, 100ml
- Grated cheddar, 50g
- Olive oil, 5tbsp
- Salt and pepper to taste
- Rosemary, 1 tbsp
- Lemon juice, 1 tbsp
Cut the chicken fillets in thin stripes and boil them half-way in plain water.
Cut the broccoli florets into bite-sized chunks and boil or steam them half-way.
While waiting for the chicken and the broccoli to become a bit tender, pre-heat the oven at 180 degrees C (375 F).
In the meantime, whisk well the egg and the cream in a small bowl, then add the salt, pepper and rosemary.
Grate the cheddar if it's not already grated, or chop it into small cubes.
When the chicken and the broccoli and half done, remove them from the pots and drain very well.
Add 3 tablespoons of olive oil to a baking tray and carefully place the broccoli florets in an even layer.
Pour the egg and cream mixture over the broccoli, making sure you distribute it evenly.
Layer the chicken stripes on top of the broccoli and brush them with the remaining olive oil.
Add 1-2 tbsp of water by slowly pouring it by the corners of the tray, then cover the tray with a pierced tinfoil (to allow for the steam to escape) and bake for about 20 minutes.
After 20 minutes, remove the tinfoil and bake for another 5 minutes in order to give the chicken a bit of color.
Serve hot or cold, with fresh rosemary and a little lemon juice (optional).
Average Member Rating
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This information is per serving.