August 3rd 2011 ~ Healthy Comfort Food Needed.

Got some beautiful fresh Chicken Breasts today from Hopkinsons in Lymm, so after a quick rummage in the stock cupboard, a scan of the fridge contents and a detour via Abbey Lees Farm Shop, I have decided to cook Chicken and Broccoli Pasta Bake :) This recipe will serve 2 people for tea.

Ingredients:

120g Wholewheat Fusilli
200g Tenderstem Broccoli
1 Leek ( white part, sliced)
2 Chicken Breasts
250ml Skimmed Milk
1/2 tsp Dijon Mustard (optional)
15g Cornflour
6 Cherry Tomatoes
50g Mature Reduced Fat Cheddar
10g Grated Parmesan ( Fresh if poss rather then pre grated!!)
1 tsp Oregano ~ dry or finely chopped fresh
2 tablespoons wholemeal breadcrumbs

Steps:

1) Poach the chicken breast. Place the chicken in a small saucepan so they are "snug". Cover with chicken stock, some mixed herbs and a bay leaf. Bring to the boil then partially cover and simmer on a medium heat for 10 minutes. Remove from the heat and put the lid on and leave to warm through for a further 15 mins.

2) Steam broccoli and leek to your liking. I hate al dente veg almost as much as I hate soggy veg, so 10 minutes does it for me. I also chop the broccoli into 3 pieces to make sure I don`t have any large chunks of stem! Once steamed, leave to drain off excess water.

3) Boil your pasta until just tender and then leave on one side.

4) Whilst the veg is steaming and the pasta is cooking, make your sauce. Blend a little of the milk with the cornflour to make a paste in a jug. Heat the remaining milk with about 120ml of the poaching stock from the chicken. Bring to the boil. Then take some of the warm milk and add to your cornflour paste to loosen it, then add it all back into the pan. Stir continuously until it thickens ( with a wooden spoon!)........don`t let it burn, and DON`T turn your back! This sauce hates being ignored and can turn in the blink of an eye!! Once thickened, remove form the heat and add the Reduced Fat Cheddar. Stir until has dissolved. Add the Dijon and salt and pepper to your preference. N.B ~ I don`t add salt as you get natural saltiness from the Parmesan crust.

5) Shred your chicken, mix with the vegetables and the pasta in an ovenproof dish, then pour over the sauce and mix well.

6) Throw in the tomato halves wherever you like, toss on the parmesan, oregano and breadcrumbs, and bake for 20 mins until it`s hot and ready to go.

This dish is at the high end of the calorie and fat spectrum for us, but some days just call for comfort food!! This recipe shows that even on those days you can create something fresh, wonderful and healthy. To further reduce calories and fat, just leave out the cheese, reduce all the ingredients by a quarter and serve with a fresh crisp green salad.

SHORTCUT TIPS ~ Use fresh pasta, it cooks quicker! Buy microwave steam veg ! Buy cooked, shredded low fat chicken ! Unfortunately, you can`t cheat on the sauce or all kinds of hidden fats, preservatives and salts will find their way into your dinner!

568 calories per portion
2 Portions of Fruit and Veg
12g of fat ~ 6g saturated fat