- 0:10 Prep
- 0:50 Cook
- 4 Servings
- Capable cooks
Using evaporated milk, you can create these flavoursome chicken and cheese pots while minimising the fat.
Ingredients
- 1 small (800g) cauliflower, cut into florets
- 2 teaspoons olive oil
- 500g diced chicken breast fillet
- 40g butter
- 1/4 cup plain flour
- 1 cup Massel salt reduced chicken style liquid stock
- 375ml can light and creamy evaporated milk
- 80g baby spinach
- 1/3 cup grated tasty cheese
Method
- Step 1Preheat oven to 200°C/180°C fan-forced. Cook cauliflower in a saucepan of boiling water for 5 minutes or until just tender. Drain.
- Step 2Heat oil in a large saucepan over medium-high heat. Add half the chicken. Cook, stirring, for 5 minutes or until browned. Transfer to a bowl. Cover to keep warm. Repeat with remaining chicken.
- Step 3Add butter to pan. Cook for 1 minute or until melted and bubbling. Add flour. Cook, stirring, for 1 minute or until bubbling. Gradually add stock, stirring until smooth. Bring to the boil. Reduce heat to low. Add milk. Simmer for 3 to 5 minutes or until thickened. Remove from heat. Stir in chicken, cauliflower, spinach and 2 tablespoons tasty cheese. Season with salt and pepper.
- Step 4Spoon mixture into four 2 cup-capacity ovenproof dishes. Sprinkle with remaining cheese. Season with salt and pepper. Bake for 20 minutes or until golden. Serve.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1801 kj
Energy
17.9g
Fat Total
10.1g
Saturated Fat
3.1g
Fibre
43.2g
Protein
127mg
Cholesterol
917mg
Sodium
22.4g
Carbs (total)
All nutrition values are per serve
- Author: Kirrily La Rosa
- Image credit: Jeremy Simons
- Publication: Super Food Ideas
0
