Serves 4 to 6 People

Ingredients

1 x Onion Thinly Sliced

4 x Garlic Cloves Minced

Spring Onions Sliced

Olive Oil x 3 Tsp

Chicken Thighs x 4

Cauliflower Head ½

Broccoli Head ½

High Protein Cottage Cheese 1 Tub or 2 Tubs

Shredded Cheese

Parmesan

Lactose Free Cream 1 Tub

1 Tbs Lemon Juice (Enhances Cheese Sauce Flavour)

Procedures

Preheat the Oven to 180 Celcius

Prepare Baking Dish and brush with Olive Oil

Put the Pre-marinaded Chicken Thighs next to the Fry Pan

Wash and Cut the Broccoli and Cauliflower into small florets and Blanch with Salt

Blend ½ Onion, ½ the Minced Garlic,

½ the Tbs of Olive Oil with Salt and Pepper to Taste

Use the blended mixture to Pre-marinade the Chicken Thighs overnight (Prepare this at least 4 hours before use for the best flavour)

Using the Same Blender

Add the other ½ of the Onion, Garlic Mince, Spring Onion, Cottage Cheese, Shredded Cheese, Parmesan to Taste, Salt and a Dash of Olive Oil and 1 Tbs of Lemon Juice Blend into smooth Paste without Pureeing the Spring Onion put the mixture aside

Put the Pan on Medium Heat & Brown the Onion, Garlic and Pan Fry the Chicken Thighs (Brown Chicken Thighs on Both Sides) then put aside to Rest (don’t overcook as it will continue to cook in the Oven). Slice Cooked Chicken into strips

Pour the Cheese mixture into the pan and cook at a simmer

Assemble All Ingredients in the Baking Dish

First Layer of Cheese Sauce then layer on the Broccoli and Cauliflower on top

Layer the Chicken Strips on Top of the Broccoli and Layer More Cheese Sauce on Top add Shredded Cheese and Parmesan, Salt and Pepper to Taste (You can also use Rotisserie Chicken for Speed however I batch Marinade Chicken Thighs for Salads and Meals)

Drizzle some Olive oil on top of the Cheese Layer to prevent burning

Bake in the Oven until Cheese is Lightly Golden Brown (I lost track of time in this picture it should be less brown and more Golden)

Carb Free, Reduced Dairy