Fitness Chicken Sauté With Broccoli Blue Cheese Sauce Food

FITNESS CHICKEN SAUTé WITH BROCCOLI-BLUE CHEESE SAUCE

Steps:

• In a larger pot, cook finely chopped onion in hot oil until translucent.
• Add sliced chicken breasts and stir until the meat turns pale.
• Season the meat and let it braise on a lower flame for about 20 minutes. During braising, check the meat, stir it occasionally, and, if necessary, add a little water. Then salt the meat to taste.
• In a second pot, pour 1 cup of hot water over washed broccoli cut into smaller pieces and braise it for about 10 minutes - until soft.
• Afterward, blend the broccoli with the water that remained in the pot.
• Stir blue cheese, crushed garlic cloves, and salt into the resulting puree. If necessary, add a little bit of milk.
• When the meat is ready, combine it with the resulting broccoli sauce.
• You can serve the meal with rice, millet, buckwheat, pasta, quinoa or alternatively low-carb side dishes.

BROCCOLI WITH BLUE CHEESE SAUCE

Steps:

• Melt 3 tablespoons butter in a medium saucepan over medium heat and add the flour. Cook, whisking constantly, until the butter begins to toast the flour, about 3 minutes. Add the rosemary and nutmeg and whisk for 15 seconds to toast. Add the milk. Bring the sauce to a simmer and cook for 5 minutes over low heat, stirring occasionally. Add the blue cheese and whisk until melted. Set aside over low heat to keep warm.
• Bring a pot of salted water to a boil. Set up a bowl of ice water and set aside. Line a tray with paper towels.
• Trim the broccoli stems and break the heads into equal-size florets. Add the broccoli to the boiling water and let cook until bright green and tender but still with a slight resistance when pierced with a knife, 3 to 5 minutes. Transfer the broccoli to the ice bath for about 10 seconds just to shock and stop the cooking. Using a spider or a slotted spoon, transfer the broccoli from the ice bath to the paper towel-lined tray. Give the tray a good shake to get any excess water off the broccoli. Set aside.
• Heat the remaining 2 tablespoons butter together with the olive oil in a large cast-iron pan over medium heat. Add the shallots and garlic and cook until softened, 3 to 4 minutes. Season with salt and pepper. Add the broccoli and toss gently with a wooden spoon or tongs to coat. Cook until heated through, 2 to 3 minutes.
• Remove the broccoli from the heat and ladle the warmed blue cheese sauce over the top. Garnish with the minced Fresno and freshly ground black pepper.

ONE-SKILLET CHEESY CHICKEN AND BROCCOLI CASSEROLE

Steps:

• Preheat the oven to 400°F. Place the broccoli in a microwave-safe bowl and add 2 tbsp water. Cover and microwave on High for 3 minutes or until crisp-tender. Uncover and drain off the water.
• Heat the oil in a large (10- or 12-in) cast-iron skillet over medium heat. Add the onion to the pan; sauté 5 minutes. Increase the heat to medium-high and add the chicken, ¼ tsp salt, and ¼ tsp pepper; cook until the chicken is no longer pink, about 5 minutes.
• In a medium bowl, whisk the flour into the chicken stock. Add the flour mixture, milk, and remaining ¾ tsp salt and ½ tsp pepper to the skillet; bring to a boil, and cook until thickened, about 2 minutes. Remove the pan from the heat. Stir in the rice, ⅓ cup cheese, and yogurt. Carefully stir in the broccoli (pan will be very full).
• Sprinkle the remaining ⅔ cup cheese over the rice mixture. Bake until the cheese melts and the casserole is bubbly around the edges, about 15 minutes.
• Serving size: 1 ⅓ cups

CREAMY CHICKEN AND BROCCOLI SKILLET

Steps:

• Rub the chicken with the seasonings on all sides.
• Heat 1 tablespoon of oil in a large pan over medium-high heat. Cook the chicken until golden-brown and cooked through, about 6-7 minutes per side. Set aside and cover to keep warm.
• In a small bowl whisk the almond milk and flour until smooth.
• To the same pan heat the remaining oil, over medium heat. Add the garlic and cook for up to 1 minute.
• Pour in the almond milk mixture and stir; you should see the sauce getting thicker almost immediately as it heats up.
• Add broccoli and cook for 6-8 minutes, or just until tender. Return the chicken back to the pan and continue to cook for a couple of minutes to heat up.
• Garnish with chopped parsley and lemon wedges, if desired.

BUFFALO CHICKEN MEATBALLS WITH BLUE CHEESE SAUCE

Steps:

• For the blue cheese sauce: Combine the mayonnaise, blue cheese, sour cream, buttermilk, honey and garlic powder in a bowl and whisk until blended. Set aside.
• For the buffalo chicken meatballs: Heat the olive oil in a medium saute pan over medium heat. Add the onion and saute until soft and translucent, 5 to 8 minutes. Let cool.
• In large bowl, combine the buttermilk, torn bread and 2 tablespoons of the hot sauce and mix to form a paste. Add the ground chicken, breadcrumbs, ranch dressing mix, egg and 1/2 cup of the diced celery and mix with your hands until combined. Refrigerate for 30 minutes.
• Preheat the oven to 450 degrees F. Line a baking sheet with aluminum foil and spray with cooking spray.
• Form the meatball mixture into 16 even mini patties, about 2 1/2 inches in diameter. Place a cube of blue cheese in the center of a patty and wrap the meat around the cheese. Roll into a uniform ball and place on the prepared baking sheet. Continue with the remaining patties and cheese cubes, making sure to wash your hands in cold water a few times between rolling to keep the meatballs from sticking to your hands. Bake the meatballs until lightly browned, 15 to 20 minutes.
• While the meatballs bake, prepare the buffalo sauce. In a medium pot over medium-low heat, combine the butter, honey and remaining 1 cup hot sauce. Heat until the butter is melted, whisking until well blended. Continue to cook until the sauce is heated through.
• Transfer the meatballs to a large mixing bowl and pour over the buffalo sauce. Gently toss to coat and transfer to a platter. Garnish with a drizzle of the blue cheese sauce and the remaining 1/4 cup diced celery. Serve the rest of the blue cheese sauce on the side.

SAUTE OF CHICKEN AND BROCCOLI - ITALIAN STYLE

Steps:

• Bring salted water to a boil. Parboil the broccoli for a minute and remove. Add the penne and cook for 8 to 10 minutes or until al dente.
• In a large skillet heat the olive oil. When hot, add the onion and saute for 3 to 4 minutes. Add the chicken and saute, stirring continuously until no longer pink. Add the garlic and saute a few moments, then add the white wine, oregano and tomato sauce. Add the parboiled broccoli and simmer just to reheat. Season to taste with salt and pepper and garnish with Italian parsley. Drain penne and transfer to a bowl. Top with chicken and broccoli saute and serve.

ONE-SKILLET CHEESY CHICKEN AND BROCCOLI CASSEROLE

Steps:

• Preheat the oven to 400°F. Place the broccoli in a microwave-safe bowl and add 2 tbsp water. Cover and microwave on High for 3 minutes or until crisp-tender. Uncover and drain off the water.
• Heat the oil in a large (10- or 12-in) cast-iron skillet over medium heat. Add the onion to the pan; sauté 5 minutes. Increase the heat to medium-high and add the chicken, ¼ tsp salt, and ¼ tsp pepper; cook until the chicken is no longer pink, about 5 minutes.
• In a medium bowl, whisk the flour into the chicken stock. Add the flour mixture, milk, and remaining ¾ tsp salt and ½ tsp pepper to the skillet; bring to a boil, and cook until thickened, about 2 minutes. Remove the pan from the heat. Stir in the rice, ⅓ cup cheese, and yogurt. Carefully stir in the broccoli (pan will be very full).
• Sprinkle the remaining ⅔ cup cheese over the rice mixture. Bake until the cheese melts and the casserole is bubbly around the edges, about 15 minutes.
• Serving size: 1 ⅓ cups

CHICKEN BREASTS WITH BLUE CHEESE SAUCE

Steps:

• Sprinkle the breast halves with salt and pepper.
• Heat 2 tablespoons butter in a heavy skillet large enough to hold the chicken in one layer over medium-high heat. Add the chicken and brown lightly on one side. Turn and continue cooking about 5 minutes or until cooked through. Remove the pieces and keep warm.
• Meanwhile. Heat the remaining 1 tablespoon of butter in a saucepan and add the flour, stirring rapidly with a wire whisk. Add the broth and milk, and continue stirring rapidly. Add the cream and cook, stirring often, about 5 minutes. Add the cheese and stir until melted.
• Add the ham slices to the skillet in which the chicken pieces cooked and saute briefly on both sides just enough to heat through. Transfer the slices to a heated serving dish and cover each slice with a piece of chicken breast.
• Add the onion to the skillet and cook, stiffing until wilted. Add the wine and stir to dissolve the brown particles that cling to the bottom and sides of the skillet. Stir in the cheese sauce.
• Place a sieve over a small saucepan and strain the sauce, stirring and pushing down with a plastic spatula to press through as much of it as possible. There should be about 1 1/3 cups of sauce.
• Pour the sauce over the chicken pieces and serve hot.