Difficulty | Serves 2 | Book - MORE Cooking for 1 or 2 people
Method
- Sauté chicken and garlic until just cooked in a non-stick frypan that has been generously coated with cooking spray. Remove from pan to be added back later.
- Wash frypan then add water and broccoli, cook for 3 minutes. Add shallots and cook 1 minute.
- Combine soup powder with milk, add to pan, stir until boiling. Add parmesan and tomatoes, combine well.
- Add chicken back to pan. Once boiled take off heat as evaporated milk can separate when over boiled. Pepper to taste.
NOTE: Serve with Basmati rice, cooked potato or pasta. Not included in nutritional information below.
Variations: Replace chicken with 250g butterfly pork steaks dice or firm boneless fish diced
Suitable to be frozen for 2-3 weeks.
Dietitian's tip
Broccoli, like its fellow cruciferous vegetables such as kale and cabbage, has a reputation as a superfood. It is low in kilojoules but contains loads of nutrients and antioxidants that will support your health.