Chicken and Broccoli Lemon Crisp
Our dietitians' favourite
This recipe is taken from the 1999 Milk Calendar. Great for unexpected company - easy to prepare and serve with a green salad and fresh bread for a complete meal.
-James Barber
- Prep: 20 min
- Cooking: 30 min
Ingredients
- 1 lb (450 g) boneless skinless chicken breasts
- 2 tbsp (30 mL) butter
- 2 tbsp (30 mL) cornstarch
- 2 cups (500 mL) Milk
- 2 tbsp (30 mL) Dijon mustard
- 1/4 cup (60 mL) mayonnaise
- 1/4 cup (60 mL) sour cream
- 2 tbsp (30 mL) lemon juice
- 1 1/2 tsp (7 mL) grated lemon zest
- 1 bunch of broccoli
- 3/4 cup (180 mL) fresh bread crumbs
- 1/4 cup (60 mL) grated Canadian Parmesan cheese
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Preparation
Preheat oven to 350 °F (180 °C).
Cut chicken into 1-inch (2 1/2 cm) cubes.
In a large skillet, 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 zest.
Cut broccoli into florets, steam for 1 minute and drain. Arrange broccoli in a 8-cup (2 L) baking dish. Spoon chicken mixture over broccoli.
In a skillet, 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.
Tips
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 (450 g) trimmed asparagus, lightly steamed and drained.
Nutritional information
Per serving| Energy: | 312 Calories |
| Protein: | 24 g |
| Carbohydrate: | 16 g |
| Fat: | 17 g |
| Fibre: | 1.9 g |
| Sodium: | 403 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 18 % / 198 mg |
| Folate: | 39 % |
| Niacin: | 57 % |
| Selenium: | 40 % |
| Vitamin C: | 77 % |
