Chicken and Broccoli Lemon Crisp

Course Main Dishes
Prep. Time 20 mins
Cooking Time 30 mins
Yields 4 to 6 servings

Preparation
Nutritional Info
Comments (0)

Preparation

What You Need

1 lb (500 g) boneless skinless chicken breasts

2 tbsp (30 ml) butter, divided

2 tbsp (30 ml) cornstarch

2 cups (500 ml) milk

2 tbsp (30 ml) Dijon mustard

1/4 cup (50 ml) mayonnaise

1/4 cup (50 ml) sour cream

2 tbsp (30 ml) lemon juice

1 1/2 tsp (7 ml) grated lemon peel, or to taste

1 bunch broccoli

3/4 cup (175 ml) fresh bread crumbs

1/4 cup (50 ml) grated Canadian Parmesan cheese

Instructions

Preheat oven to 350 °F (180 °C).

Cut chicken into 1 inch (2.5 cm) cubes.

In a large fry pan, melt 1 tbsp (15 mL) of the butter. Add chicken and cook over medium heat until lightly browned. Stir in cornstarch. Add milk, stir until mixture comes to a boil and thickens. Add mustard, mayonnaise, sour cream, lemon juice and peel.

Cut broccoli into florets, steam for 1 minute and drain. Arrange broccoli in a 2 qt (2 L) baking dish. Spoon chicken mixture over broccoli.

In a fry pan, melt remaining butter, add bread crumbs and cook for 2 to 3 minutes. Sprinkle over chicken. Top with Canadian Parmesan cheese.

Bake for 15 minutes or until mixture bubbles around edges.

For the adventurous: When adding milk, add either 1/2 tsp (2 mL) red pepper flakes or 1 to 2 tsp (5 to 10 mL) curry powder or 1 tsp (5 mL) finely chopped fresh tarragon. Instead of broccoli, use 1 lb (500 g) trimmed asparagus, lightly steamed and drained.

Tips

Great for unexpected company - easy to prepare and serve with a green salad and fresh bread for a complete meal.

James Barber

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Nutritional Info

Per serving

Energy: 312 Calories
Protein: 24 g
Carbohydrate: 16 g
Fat: 17 g
Fibre: 1.9 g
Sodium: 403 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 18 % / 198 mg
Vitamin C: 77 %
Niacin: 57 %
Selenium: 40 %
Folate: 39 %

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

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