So my son, is very different from my daughter in lot of ways. Although, I am currently referring to their appetites and food preferences. She is all about the carbs and sweet treats, while he loves eating chicken and broccoli! Weird, right? I mean, if I add chocolate to every meal for this quirky little 9 year old, he’s in paradise.
While chicken and broccoli is a great way to keep the physique you may want, it’s boring and monotonous! So obviously, I do my best to stay creative for my family so they don’t roll their eyes when they see the same meal presented at the dinner table every night. I can’t imagine them actually rolling their eyes at me, but let’s not even start.
Now, I’m going to be honest (hence the name of my blog)….I hate chicken breast! I really do. It’s so incredibly rare when it’s prepared WELL. Most of the time, it’s dry, overdone and under seasoned! All of these adjectives lead to YUCK! Yeah, yeah, yeah….I know if it’s prepared right and seasoned well, it’s “better”, but even then….I just never think to myself, you know what sounds good? A chicken breast. As a personal trainer, I feel blasphemous because I know how incredible this protein source is in helping others (and myself) reach fitness goals. So maybe I’m being a five year old and pouting about chicken breast, but what can I say? Therefore, I have to find alternatives OR use chicken in a way that I can get on board with.
So when I know that lean protein needs to be my jam and my little Fitness Fairies are sick and tired of jumbo shrimp, white fish and turkey, we get creative! I pull out the chicken and make it happen! Besides, my little Brady Bear will be thrilled! And trust me, when this kid smiles and laughs, he lights up the room. Totally worth it!
One of MANY ways I have prepared chicken breast and made it the feature in a recipe, is by preparing casseroles. Don’t get all bent of of shape and think of your grandmothers soggy, gloppy mess of a creamy disaster. I want you to picture a medley of healthy protein, carbs and veggies, prepared perfectly for you and your family to enjoy. Brady LOVES this recipe and even loves the leftovers! #WINNING
Quinoa, Chicken and Broccoli
- 2 tbsp olive oil
- 1/4 flour
- 1 cup chicken stock
- 1/2 cup canned light coconut milk
- 1.5 tsp garlic salt
- 1 tsp onion powder
- 1/4 cup fresh chopped parsley
- 1 cup warm water
- 1/2 cup uncooked quinoa
- 3/4 pound boneless skinless chicken breast (diced and raw)
- 1/4 cup sharp cheddar cheese
- 2 cups broccoli florets (cut into bite size pieces)
Preheat oven to 400 degrees.
Spray casserole dish with non-stock spray. Place quinoa evenly on the bottom of the pan, lay chicken breast on top, then slowly add warm water.
In sauce pan over medium heat, heat olive oil then whisk in flour. Cook flour for two minutes stirring constantly, add chicken stock, coconut milk and spices very slowly into the pan, whisking until creamy and smooth. Pour gently over chicken and quinoa.
Place in oven and bake uncovered for 30-40 minutes or until chicken and quinoa is cooked through.
In the meantime, steam broccoli until bright green and al dente. 3-5 minutes. Add broccoli to the baked casserole and carefully stir, adding up to 1 cup of water if needed to keep creamy and smooth. Sprinkle cheese on top and place back in oven until melted.
Remove from oven, let cool and ENJOY!
Need another healthy family option? Check it out…