Chicken And Broccoli Bake

Ingredients

• 2 teaspoons olive or canola oil
• 3 chicken breasts on the bone, skin and fat removed
• 100 ml strong rooibos tea
• 1 bay leaf
• 2 strips of lemon rind, cut with a vegetable peeler
• 175 ml plain low-fat yoghurt
• 3 tablespoons corn flour, mixed with a little water to form a paste
• 550 ml low-fat milk
• 1 tablespoon chopped fresh rosemary
• 400 g broccoli, cut into florets
• ½ cup frozen peas, rinsed
• 1 teaspoon salt
• lemon juice and black pepper to taste
• ¼ cup grated mozzarella cheese
• 3 tablespoons sunflower seeds
• 3 tablespoons chopped fresh parsley

Preparation

1. heat oil in a large pot and fry chicken until brown. reduce the heat and add tea, bay leaf and lemon rind.
2. cover with a lid and simmer for about 20 minutes or until cooked through. spoon out chicken and allow to cool slightly. remove chicken from bones and shred meat. preheat oven to 180 ˚c.
3. meanwhile, mix yoghurt, corn flour and milk and add to the liquid in the pan. stir over a low heat, until well combined.
4. stir until it thickens and add rosemary and broccoli. cover with the lid for 1-2 minutes to gently steam the broccoli. stir in peas, salt and chicken. season with lemon juice and pepper. place mixture in an oven proof dish.
5. top with grated cheese, sunflower seeds and bake for 20 minutes.
6. remove and sprinkle with parsley before serving.