Broccoli Kale Chicken Dijon
This recipe was in my first ever cookbook, Naturally Nourished, published in 2015. I originally did it with bone-in skin-on chicken breasts and I do typically favor bone-in skin-on whole cuts vs. more processed, but I wanted to give it a riff as more of a casserole dish with the capacity for a broccoli cheese and rice kinda vibe (cauliflower rice, basmati rice cooked in bone broth, or if you are like me you just to this recipe as is in a bowl).
I love how this version really melds the flavors and packs 40g protein per serving. It works great as leftovers and my daughter has even brought it to school as a reheat lunch, we haven't tried stainless steel thermos yet with this recipe but I'm sure it would work.
Food as Medicine Tip: Cruciferous vegetables are rich in detoxifying sulfur-rich compounds. Beyond detox support, broccoli is also high in Indole-3-Carbonoles (I3Cs) which are cancer-fighting while supporting immune and cellular function. Beyond the ability to fight against disease I3C also aids in hormonal balance and can help fight estrogen dominance by detoxing out excess estrogen leading to reduced belly fat and sleep irregularities.
Makes: 8 Servings
Ingredients:
4 Tbsp extra virgin olive oil
2 Tbsp butter
3-4 cups broccoli florets
4 garlic cloves, minced
2.5-3 pounds bone-in skin on pasture-raised chicken breasts (about 2 packages)
mineral sea salt and pepper to taste (I'll guide as we go, have at least 1 Tbsp and 1 tsp on hand)
12oz chicken bone broth
1 Tbsp low sodium tamari sauce (GF soy sauce)
3 Tbsp dijon mustard
1/2 tsp white pepper
1 cup shredded raw cheddar cheese
1 bunch lacinato (dino) kale, destemmed, chiffonade (rolled up and cut into ribbons)
1 container broccoli sprouts
Directions:
Preheat the oven to 350 F. Heat cast iron skillet to medium high, add 2 Tbsp olive oil. Once oil is hot, add broccoli to the pan and stir to coat in the oil. Once glistening, sprinkle with sea salt with two pinches, stir again to distribute and then leave undisturbed on pan for 3-4 minutes. Then using wooden spatula, scrap the pan to toss broccoli and add another 2 Tbsp olive oil while stirring. Optional to sprinkle once more with salt then toss and leave undistrubed another couple of minutes allowing broccoli to brown slightly. Once you are seeing some brown on a couple of sides, maybe 9-10 minutes, add broccoli and 1 Tbsp butter to pan, stir to combine turning down heat to low for about 4-5 minutes stirring more continuously to not burn broccoli. Turn off heat when broccoli is tender.
While broccoli is cooking, cut up chicken breasts into 1 inch pieces. Bring another cast iron to medium high heat and add 1 Tbsp butter. Once butter is melted in pan, toss in chicken pieces and 2-3 pinches of salt along with 7-8 cracks of black pepper or 2-3 pinches (if you want measurements 1/2 tsp salt and 1/2 tsp black pepper). Toss chicken in pan to coat with the butter, salt, and pepper, then allow to sear in pan for about 3 minutes. Stir chicken every 3 minutes or so adding a small splash of broth if necessary to prevent burning, but you don't want the chicken simmering in broth!
After about 10 minutes of sautéing the chicken and just cooked through, cut the heat from the chicken pan and pour chicken pieces and drippings to the broccoli pan. Now in the empty chicken pan with some remaining brown bits, add 6oz bone broth, tamari, mustard, and white pepper, whisking to combine. Turn the heat on low and continue to whisk as you slowly add raw shredded cheddar a small amount at a time, whisking to incorporate for consistent texture. Think 1 Tbsp at a time for 1/2 cup total of the cheese.
While you are whisking the sauce add the kale to the broccoli and chicken mixture and pour remaining 6 or so oz of bone broth to the pan to braise down. Turn heat on low and stir to wilt the kale and incorporate the liquid. Once kale is wilted, about 4 minutes or so, pour the dijon cheese sauce onto the broccoli chicken mixture and stir to combine. Top the skillet with remaining 1/2 cup of shredded cheddar and place in oven on upper rack for about 30 minutes.
Remove from oven when just toasted brown and allow to sit for 10 minutes to solidify. Top with broccoli sprouts and enjoy. Optional to serve on rice cooked with bone broth.
Makes 8 servings about 1 1/3 heaping cups each
Nutrition Per Serving: Calories 420, Total Fat 22g, Carbs 7g, Fiber 4g, Protein 47g
