Roasted Cauliflower

INGREDIENTS

• 1 large head cauliflower cut into bite-size florets about 7-8 cups
• 3 tablespoons extra virgin olive oil
• 1 teaspoon yellow curry powder * optional – see notes
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 teaspoon garlic powder

INSTRUCTIONS

1. Preheat oven to 425 degrees F. Line a baking sheet with foil and lightly spray with cooking spray.
2. Add cauliflower florets and drizzle with olive oil. Sprinkle with seasonings and toss until evenly coated. Spread cauliflower out in an even layer so the florets aren’t touching.
3. next instruction HERE

Ingredients

• 2 large heads of broccoli (chopped into bite size pieces)
• 1 cup Italian bread crumbs
• 1 cup grated sharp cheddar cheese
• 1/4 cup fresh grated parmesan cheese (refrigerated)
• 3 eggs
• 1 tbsp milk
• 1 tsp garlic powder

Instructions

1. Preheat your oven to 400 degrees and line a baking sheet with parchment paper.
2. In a medium size bowl, whisk the eggs and milk together.
3. In a separate bowl, mix the Italian bread crumbs, cheddar cheese, parmesan cheese and garlic powder together.
4. complete HERE

EASY HEALTHY CHICKEN BROCCOLI SOUP

Ingredients

• 1 large onion finely chopped
• 2 large carrots peeled and finely chopped
• 2 celery ribs finely chopped
• 4 garlic cloves crushed
• 1 bay leaf
• 1 tbsp dried mixed herbs
• 1 tsp chilli flakes/red pepper flakes (optional)
• 5 cups broccoli stems removed and finely chopped
• 6 cups chicken stock/broth (Home-made or good quality store bought )
• 2 cups milk
• 2 tbsp cornflour/cornstarch mixed with 2 tbsp water
• 2 cups shredded chicken (I used rotisserie chicken)
• salt and pepper to taste
• lemon juice to taste

Instructions

• Sauté the onion, celery, carrot and broccoli stalks in a splash of oil until soft and fragrant and just starting to brown (this takes around 10 minutes). 
• Add the garlic, bay leaf and herbs and sauté for another minute before adding the chicken stock, milk and cornflour mixture. 
• Bring to a simmer then add the broccoli florets and shredded chicken. 
•  full recipe here 

Ingredients

• 5 tablespoons butter , divided
• 1 yellow onion , chopped
• 2 cloves garlic , finely chopped
• 3 carrots , sliced into thin rounds
• pinch salt
• 1/4 cup flour
• 2 cups milk
• 2 cups low sodium chicken broth
• 1 bay leaf
• 1 bag (16 ounces) frozen broccoli florets, thawed
• salt and fresh ground pepper , to taste
• 1/8 teaspoon paprika
• 1/4 teaspoon nutmeg
• 8 ounces low fat shredded cheddar cheese

Instructions

1. Melt 2 tablespoons butter in a large saucepan or soup pot.
2. Add onion, garlic, carrots, and pinch of salt; cook over medium-low heat for 5 minutes.
3. Add the rest of the butter and melt.
4. Whisk in flour; whisk until incorporated.
5. Slowly add milk and continue to whisk until everything is well combined and there are no clumps.
6. Whisk in chicken broth, add bay leaf, and turn up heat to high; bring soup to a boil.
7. Add the broccoli florets, season with salt and pepper, and cook over medium heat for 20 minutes.
8. full instruction here 

creamy chicken quinoa and broccoli casserole

INGREDIENTS

• 2 cups reduced sodium chicken broth
• 1 cup milk (I used 2%)
• 1 teaspoon poultry seasoning
• 1/2 cup flour
• 2 cups water, divided
• 1 cup uncooked quinoa, rinsed
• 1/4 cup cooked, crumbled bacon (optional… sort of)
• 1 pound boneless skinless chicken breasts
• 2 teaspoons seasoning (like Emeril’s Essence or any basic blend you like)
• 1/4 cup shredded Gruyere cheese (any kind will work)
• 3 cups fresh broccoli florets

INSTRUCTIONS

1. Sauce: Preheat the oven to 400 degrees and generously grease a 9×13 baking dish (seriously, be generous because it really really sticks to the sides). Bring the chicken broth and 1/2 cup milk to a low boil in a saucepan. Whisk the other 1/2 cup milk with the poultry seasoning and flour; add the mixture to the boiling liquid and whisk until a smooth creamy sauce forms.
2. Assembly: In a large bowl, mix the sauce from step one, one cup water, quinoa, and bacon and stir to combine. Pour the mixture into the prepared baking dish. Slice the chicken breasts into thin strips and lay the chicken breasts strips over the top of the quinoa mixture. Sprinkle with the seasoning. Bake uncovered for 30 minutes.
3. Broccoli: While the casserole is in the oven, place the broccoli in boiling water for 1 minute until it turns bright green and then run under cold water. Set aside.
4. take the complete recipe here : pinchofyum.com

Ingredients

• 2 pounds boneless chicken breasts
• kosher salt or sea salt , to taste
• fresh cracked black pepper , to taste
• 1/2 teaspoon paprika
• 4 tablespoons butter, divided
• 4-5 cloves garlic , minced
• 10.5 ounces (1 can) Condensed Cream of Chicken Soup , or more if needed
• 3/4 cup water
• 2 to 3 cups chopped broccoli
• 1 teaspoon chopped fresh parsley
• lemon wedges , optional

Directions

1. Season chicken with salt, pepper and paprika. Set aside.
2. Heat large pan on medium-high heat. Melt half the butter (2 tablespoons). Add the chicken and cook for 5 minutes on each side or until the chicken is browned. Remove chicken from pan, cover and keep warm.
3. In same pan melt remaining 2 tablespoons of butter, add the garlic and cook until garlic is lightly brown and fragrant. Whisk in the condensed cream of chicken soup and water. Cook until the mixture is hot and bubbly, then turn heat down to low.
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