Broccoli-Chicken Bake

I made this for dinner one night last week. I found the recipe on Joyful Abode. This was very quick and easy to prep and it tasted great! It was a tasty grain-free dinner. All three of us really enjoyed it. It's a great meal to prep and freeze if you do OAMC or just like to plan ahead, too.

Broccoli Chicken Bake

4 boneless skinless chicken breasts
3-4 cups chopped broccoli
1/2 -1 cup diced onions
4 Tablespoons butter
3 Tablespoons arrowroot powder
3 cups milk
1 cup shredded cheddar cheese
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon chili powder

Cook the chicken. I just stuck mine in the oven at 350 and baked it for 15-20 minutes until it was done. You can boil it or grill it if you'd prefer. Once cooked, cut your chicken into bite-sized chunks.

If your broccoli is fresh/raw, you should steam it for about 5 minutes. I used broccoli that I had frozen last summer, so I just used it still frozen.

Next, melt butter in a saucepan. Add the diced onions and saute for a few minutes. Then add the arrowroot powder and stir. Next, add the milk. Bring to a soft boil, stirring. Add the cheese and stir. Stir in the seasonings. Taste it to make sure the flavors are good.

Now put the chicken and broccoli in a casserole dish. Pour the cheese sauce over top.

You can now pop this in the freezer for later, pop it in the fridge for tomorrow's dinner like I did, or pop it in the oven to cook at 350 for about 20 minutes.

This post is linked to:
Foodie's Follow Fridays at Hella Delicious
Monday Mania at the Healthy Home Economist

Broccoli and Parmesan Egg Scramble

I've been looking for more ideas for breakfasts lately. Quick, healthy, tasty, filling breakfasts. The May 2010 issue of Fitness magazine featured ideas for each meal of the day. All of their breakfast ideas were under or at 300 calories. While we eat veggies in our scrambled eggs almost every week, I don't normally think to use parmesan cheese. I think I will start using it on our eggs more often, though. You get so much bang (of flavor) for very few calories. So anyway, this isn't really a novel idea of a recipe, but I wanted to post it anyway, in case their are others looking for little ways to eat a larger variety of breakfasts. This is very good. I love starting our day with a good dose of veggies, especially with the super-food, broccoli!

Broccoli and Parmesan Egg Scramble

2 eggs
3/4 cup chopped broccoli
1 1/2 Tablespoons grated parmesan cheese

Whisk together eggs; set aside.

Coat a frying pan with nonstick cooking spray and saute broccoli florets for 2 minutes.

Add eggs and scramble. Once eggs are cooked, sprinkle with parmesan cheese.