Cauliflower mac and cheese with roasted chicken and broccoli

Ingredients

• 1 lb/454 g boneless, skinless chicken breasts
• 1 tsp (5 mL) Cajun spice
• 2 large crowns of broccoli, cut into quarters (about 4 cups)
• 1 ½ Tbsp (22 mL) olive oil, divided  
• 1 ¾ cups (425 mL) macaroni noodles with added fibre
•  ½ head of a small cauliflower, stalk removed and chopped (about 2 cups)
• 3 cloves garlic, minced
• ½ cup (125 mL) diced onion
• ½ tsp (2.5 mL) salt
• ¼ tsp (1 mL) black pepper
• 2 Tbsp (30 ml) flour
• ½ tsp (2.5 mL) dry mustard
• 1 ½ cups (375 mL) 1% milk
• 1 cup (250 mL) grated old cheddar cheese
• ¼ cup (60 mL) parmesan cheese
• Juice of 1 lemon

Instructions

1. Preheat the oven to 400°F. Pat the chicken breast down with a paper towel, and then season with Cajun seasoning. Place the chicken on a small parchment paper lined baking sheet and be sure to wash your hands.
2. Add quartered broccoli to a second small baking sheet, drizzle with ½ Tbsp (7.5 mL) oil and bake 25-28 minutes, or until the internal temperature of the chicken reaches 165°F.
3. In a medium pot heat remaining 1 Tbsp (15 mL) oil over medium heat. Add garlic, onion, salt and pepper. Cook for 5 minutes until softened. Whisk in flour and dry mustard until coated in oil. Slowly add milk and whisk to incorporate. Reduce heat to low and whisk until thickened, 3-4 minutes. Add in cheddar and parmesan cheese; stir to melt. Cover and set aside.
4. Meanwhile, bring a large pot of water to boil. Add macaroni noodles and cauliflower florets. Cook according to macaroni package instructions reducing cook time by 1 minute so noodles are ‘al dente’. Reserve ¼ cup pasta cooking water. Drain and return to pot along with reserved pasta water. Mix cheese sauce in, cover and set aside until chicken and broccoli are done cooking.
5. Divide pasta, chicken and broccoli between four plates. Drizzle broccoli with lemon and season to taste.    

• Budget friendly: Chicken thighs would work great in this recipe and are often lower cost than boneless, skinless chicken breasts. Frozen cauliflower could also be used in place of fresh cauliflower. Thaw cauliflower florets and follow instructions as directed.
• Diabetes friendly: With half your plate non-starchy vegetables, this meal provides 8 g fibre which helps to slow the rate of release of carbs into the blood and lowers the effect on blood sugar. Making veggies the hero on the plate and serving pasta as a side rather than the whole meal is a great way to enjoy pasta.  
• Nutrition know-how: While eating whole grains is recommended, if you prefer regular pasta that’s ok. While whole grains are important so is pleasure in eating and know that even regular pasta is fortified with key nutrients that also benefit your health.  However, fibre enriched pasta or whole wheat pasta, especially when combined with protein and vegetables, can help reduce the impact of the carbohydrate on your blood sugar. 
• Food safety: You can’t tell if food is cooked just by looking at it. You need to use a digital food thermometer to make sure.