Ingredients
2 tbsp flour
1½ tbsp butter or margarine
1 cup low-fat milk
(250ml)
1 cup chicken or vegetable stock
(250ml)
1 tsp dry mustard
1 tbsp chives
chopped
½ tsp lemon zest
1 small cauliflower
about 500g, sliced
2 leeks
sliced
½ cup low-fat cheddar cheese
find a good sharp one like Vintage
6 chicken fillets
120g each
Oil spray
Watercress or rocket or a green salad
for serving
Allergy Advice
Contains Dairy
Contains Gluten
Contains Soy
Equipment
- 1 shallow baking dish
- 1 small saucepan
- 1 whisk
- 1 microwave-safe dish
- 1 frying pan
- 1 cutting board
Instructions
- Heat oven to 200°C or 180°C fan-forced and spray a shallow baking dish with oil.
- In a small saucepan, melt butter/margarine.
- Add flour, constantly stirring until mixture browns slightly.
- Remove from heat and slowly add milk and stock, whisking constantly to avoid any lumps (if you get some, don’t panic just keep whisking).
- Return to the heat and add mustard. Bring back to a simmer and stir constantly until sauce thickens.
- Stir through chives and lemon zest.
- Place cauliflower and leeks into a microwave-safe dish, cover and microwave on high for 6-8 minutes, until just tender.
- Discard any liquid and transfer vegetables to baking dish. Pour over creamy sauce and top with cheese.
- Bake for 25 minutes until golden and creamy.
- While cauliflower is baking (about 6-8 minutes before the end of cooking time), slice each chicken breast lengthways through the middle to make two thin breasts.
- Heat a frying pan to medium-high, spray lightly with oil spray and cook fillets for 2-3 minutes per side.
- Remove chicken fillets and allow to rest on a board for a couple of minutes before serving with cauliflower bake and greens.
