Mags Chicken and Broccoli Gratin

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This was the winner from our last Cooking Well for Diabetes Course in the Great ‘Cooking Well’ Cook Off in November 2013. It won for a number of reasons, effort, the fact that previous ingredients had been changed due to what was learnt from the course…but most of all the taste!! A delicious warming meal on a cold winters day.

Ingredients

6 Chicken Breasts or 1 whole chicken

1 Onion, peeled and chopped

2 Carrots, peeled and chopped

2 Celery sticks, chopped

A few sprigs of parsley

1 bay leaf

A few black peppercorns

300ml/half pint low fat cream

110g Roux (2oz low fat butter and 2oz buckwheat flour)

1 large head of broccoli

15g low fat butter

50g low fat cheese grated

110g brown breadcrumbs

 

Method:

Place the chicken in a large saucepan with the onion, carrots, celery, parsley, bay leaf, peppercorns and enough water to cover.  Bring slowly to the boil, then reduce the heat and simmer until the chicken is cooked – about an hour for a whole chicken, 20 mins for chicken breasts.  Remove the chicken from the pan and leave to cool.  Strip the meat off the bones, dice and set aside.

Strain the cooking liquid into a saucepan and boil until reduced to 600ml/1pint.  Add the cream, return to the boil and then whisk in the roux a little at a time to form a thick sauce.

Blanch the broccoli in boiling salted water until just tender, then drain and refresh under cold water.  Stir the diced chicken and broccoli into the sauce and season to taste with salt and pepper.  Pour this mixture into an over proof dish.  Melt the butter and mix with the cheese and the breadcrumbs.  Spread over the chicken mixture and bake in an oven preheated to 180C/350F/Gas 4 for 20 mins or until brown and bubbling.

Cooking Well for Diabetes Courses

If you feel you could benefit from further help and assistance or are struggling with the whole concept of cooking for yourself or someone with diabetes, our Cooking Well for Diabetes Course may benefit you!!! This 4 week course provides you with all the tools, resources and aids needed to cook healthy, easily and conveniently for diabetes. All our courses are designed and facilitated by Helena Farrell RGN, MSc Diabetes, who combines medical knowledge, with a passion for healthy eating and cooking.

I can’t recommend these courses highly enough!

Jackie, Cork

Cooking Well for Diabetes is suitable for people with Type 1 & 2 Diabetes, Pre-Diabetes, families and carers of people with diabetes. All courses include a cookery demo with tasters, portion size measurement aids, a copy of the Low GI Diet Book and much much more. If you would like to speak to some of the participants who have benefitted from these courses, we would be more than happy to put you in contact with them.

All our courses are 4 weeks in duration, run 2 hours per week either on a week day evening or a Saturday. If you miss one week, we would be more than happy to facilitate your attendance on another course, so you don’t miss out on any of the course content.

Cost: €100 or pay as you go option of €25 per week. Discounts available (terms and conditions apply)

For further information please click here . Alternatively you can ring Helena on (086) 1739287 or email; hfarrell77@gmail.com

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