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Great Lunch and Learn

Stovetop Chicken and Broccoli Casserole

8 ounces whole-wheat egg noodles
1 14-ounce can chicken broth
1 pound boneless, skinless chicken breasts, trimmed, cut into ¾-inch pieces

1 14- to 16-ounce package frozen broccoli florets, thawed and chopped if desired
1½ cups milk
½ cup mayonnaise
3 tablespoons all-purpose flour
1 ½ teaspoons dry mustard
½ teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon freshly ground pepper
1 ½ cups shredded Colby-Jacl cheese or Cheddar Cheese









  Place noodles in a large skillet. Pour broth over the noodles. Layer chicken, then broccoli over the noodles.

Whisk milk, mayonnaise, flour, dry mustard, garlic powder, salt and pepper in a medium bowl. Pour over the broccoli.

Bring to a simmer over medium-high heat. Reduce heat to maintain a simmer, cover and cook, stirring once or twice, until the noodles and chicken are cooked through, 15 to 18 minutes.

Meanwhile, position rack in upper third of oven; preheat broiler.
When the casserole is done, sprinkle cheese on top and broil until lightly browned, about 3 minutes.


Recipe Courtesy of EatingWell Test Kitchen





Chicken and Broccoli Stir-Fry

1 pound chicken breast (about 2 breasts), cubed
3 scallions, whites only, thinly sliced on an angle
2 cloves garlic, minced
1-inch piece peeled fresh ginger, minced
1 tablespoon soy sauce
2 tablespoons sugar
1 tablespoon, plus 1 teaspoon cornstarch
1 1/4 teaspoons salt
1 tablespoon dry sherry
1 tablespoon dark sesame oil
About 1/3 cup water
3 tablespoons vegetable oil
5 to 6 cups broccoli, trimmed sliced stalks and medium florets (keep the 2 cuts separate)
3/4 to 1 teaspoon red chili flakes, optional
1 tablespoon hoisin sauce
Garnish: toasted sesame seeds, optional
Serving suggestion: Jasmine rice




  In a medium bowl, toss the chicken with the scallion whites, about half the garlic and ginger, the soy sauce, sugar, 1 teaspoon of the cornstarch, 1 teaspoon of the salt, the sherry, and the sesame oil. Marinate at room temperature for 15 minutes. Mix the remaining cornstarch with 1/3 cup water.

Heat a large nonstick skillet over high heat. Add 1 tablespoon of the oil and heat. Add the broccoli stems, and stir-fry for 30 seconds. Add the florets and the remaining garlic, ginger, 2 tablespoons of water, and season with 1/4 teaspoon salt, and pepper. Stir-fry until the broccoli is bright green but still crisp, about 2 minutes. Transfer to a plate.

Get the skillet good and hot again, and then heat 2 more tablespoons oil. Add the chicken and chili flakes if using. Stir-fry until the chicken loses its raw color and gets a little brown, about 3 minutes. Add the hoisin sauce, return the broccoli to the pan and toss to heat through. Stir in the reserved cornstarch mixture and bring to a boil to thicken. Add more water if need to thin the sauce, if necessary. Taste and season with salt and pepper, if you like. Mound the stir-fry on a serving platter or divide among 4 plates and garnish with sesame seeds; serve with rice.

Recipe courtesy of Food Network





Broccoli Soup with Cashew Cream

3 TBSP olive oil
1 large onion, chopped
3 shallots, chopped
1 garlic clove, chopped
1 quart organic chicken broth
6 cups broccoli florets, chopped
Salt and pepper to taste
4 tsp fresh thyme leaves
1 cup coconut milk
Handful of pumpkin seeds for garnish

For the cashew cream:
¾ cup raw cashews, unsalted
¾ cup water
Salt to taste

  In large soup pot over medium-high heat, heat olive oil. Add the onions, shallots, ad garlic and cook until translucent, about 4 minutes. Add the broth, broccoli, and salt and pepper. Bring to boil, then lower the heat and simmer fro approximately 10 minutes, until the broccoli is soft.

Remove from heat and pour soup into a blender with the thyme. Process until smooth. Return to soup pot and stir in the coconut milk. Warm gently over medium heat.

Puree the cashew cream ingredients in the blender. Serve the soup with a drizzle of cashew cream n top and, if desired, a sprinkle of pumpkin seeds.

Recipe courtesy of Grain Brain by David Perlmutter, MD

Serves 4-6


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