NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken Breast

1 cup Cauliflower

1/2 cup Mixed Vegetables (Peas and Carrots)

1/4 cup Nonfat Milk

1/4 cup Low-Sodium Chicken Broth

1/4 cup Whole Wheat Flour

1 tsp Olive Oil

2 cloves Garlic

1 small Onion

1 tsp Fresh Thyme

Salt and Pepper to taste

PREPARATION

• 1

  Preheat your oven to 400°F.

• 2

  Season the chicken breast with salt and pepper. In a non-stick skillet, heat olive oil over medium heat, add minced garlic and chopped onion, and sauté until softened.

• 3

  Add the chicken pieces to the skillet and cook until lightly browned and nearly cooked through. Remove the chicken and set aside.

• 4

  In the same skillet, stir in whole wheat flour and cook for about 1 minute to form a roux.

• 5

  Slowly whisk in the nonfat milk and low-sodium chicken broth, stirring continuously until the mixture thickens into a creamy sauce.

• 6

  Add in the cauliflower florets and mixed vegetables, along with fresh thyme. Cook for an additional 3-4 minutes until just tender.

• 7

  Return the chicken to the skillet, ensuring it’s evenly distributed with the vegetables and sauce. Adjust seasoning with salt and pepper as needed.

• 8

  Transfer the chicken and vegetable mixture into an oven-safe dish. Create a thin, even layer of mashed or finely processed cauliflower over the top to act as the crust.

• 9

  Bake in the preheated oven for 15-20 minutes until the cauliflower topping is lightly golden and the filling is bubbling.

• 10

  Remove from the oven and let it rest for a few minutes before serving.