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Chicken with broccoli in the oven

Chicken with Broccoli in the Oven

One of those rare cases where something good for you actually tastes great. Chicken fillet baked with a vitamin-packed green vegetable under a golden, appetizing cheese crust. A perfect way to sneak in that healthy but often-shunned vegetable.

UnicornSteak

Recipe author

Composition / ingredients

Servings:

Chicken breasts

300

Broccoli

100

Vegetable oil

Breadcrumbs

Sour cream

Hard cheese

Curry powder

Herb blend (your favorites)

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 44 % 15 g

Fats 44 % 15 g

Carbohydrates 12 % 4 g

207 kcal

GI: 25 / 0 / 75

Cooking method

Cooking time: 40 min

Step 1:

Rinse the chicken breast fillet and pat it dry with a paper towel.
Step 2:

Cut the chicken into bite-size pieces. Don't cut them too small, since the meat will shrink further once it's browned.
Step 3:

Heat the sunflower oil in a skillet. Fry the chicken over high heat until golden brown. Add curry powder and any seasonings you like, then salt to taste. Stir to combine.
Step 4:

Thaw the broccoli slightly. Cut any oversize florets with a knife to flatten them out a bit; small florets can stay whole.
Step 5:

Grease the bottom of a baking dish with a drop of sunflower oil. Arrange the browned chicken pieces and broccoli florets in it, either in layers or however you like.
Step 6:

Spoon low-fat sour cream over the chicken. Grate the cheese on a coarse or medium grater and scatter it on top. A mild melting cheese like Tilsit is perfect here.
Step 7:

For the finishing touch, sprinkle breadcrumbs over the chicken; they'll give the surface an even more appetizing, crisp crust. Place the dish in an oven preheated to 400°F (200°C) for 30 minutes.

In this dish the seasoned chicken brings the flavor while the broccoli brings the nutrition. A lot of people don't care for broccoli, which is a shame, because it's loaded with nutrients and antioxidants. Paired with spicy chicken breast, it wins over even the pickiest eaters. To lighten the dish, you can brown the chicken in a dry nonstick pan, or skip the searing entirely and layer the raw fillet straight into the dish; it will still be delicious. For the same reason, you can use a lower-fat cheese for the topping. I like to bake this in small individual dishes, which look great and are a pleasure to serve. Serve this chicken with a fresh vegetable salad dressed in olive oil. Enjoy!