Ingredients:1. 1 tbsp (15 ml) sunflower oil
2. 3 chicken breasts on the
bone, halved and skin and
all fat removed
3. 2 tsp (10 ml) dried mixed
herbs
4. 1 cup (250 ml) water
5. 2 onions, chopped
6. 1 green or red pepper,
seeds removed and
chopped
7. 2 cloves of garlic, finely
chopped
8. 3 tbsp (45 ml) cake flour
9. 1 cup (250 ml) low-fat or
fat-free milk
10. 200 g broccoli, cut in small
pieces
11. 2 tsp (10 ml) prepared
mustard
12. 1 tsp (5 ml) salt
lemon juice and black
pepper to taste
13. 250 g fusilli or any pasta
shape of your choice
Method:
1. Heat 1 tsp of the oil in a
pot and fry chicken until
golden brown. Reduce the
heat and add herbs with
water.
2. Cover with a lid and simmer
for 20 minutes or until
cooked. Spoon out and
remove bones. Keep liquid
aside.
3. Heat another 1 tsp of the
oil in the same pot and fry
onions, green pepper and
garlic for a few minutes.
4. Stir in the flour until
absorbed. Slowly stir in the
cooking liquid until it forms
a sauce.
5. Stir in the milk and simmer
for a few minutes until
the sauce thickens.
6. Add the chicken, broccoli,
mustard, ½ tsp of the salt
and season with lemon
juice and pepper.
7. Simmer until the broccoli
is just tender, about 10 minutes.
8. Meanwhile, bring a large
pot of water to the boil. Add
pasta and the other ½ tsp of
salt. Cook until tender and
drain well. Stir the remaining
1 tsp of oil into the
warm pasta.
9. Stir the sauce into the
pasta and serve warm.
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