Chicken Broccoli Cauliflower Casserole

Whenever I think of comfort food, I always think of heavier dishes with lots of cheese and delicious carbs. Casseroles are typically not considered to be very healthy, but they always hit the spot and who says they can’t get a makeover?!

This Chicken Broccoli and Cauliflower Casserole is so delicious. There are quite a few steps to prepare all of the ingredients together, but then it all bakes and you can clean up while waiting for it to be done!

As opposed to regular rice, I used frozen cauliflower rice to cut down on the carbs. One serving of this casserole only packs about 7 carbs! The casserole is very filling and nutritious as you are mostly eating veggies and chicken. For a bit of creaminess, I like to add a bit of sour cream (or cream cheese) and of course, freshly grated cheddar in the casserole and on top!

Tips and Suggestions before you get cooking:

• I quickly browned some chicken in a pan to use in this recipe. You could take a shortcut by using rotisserie chicken or leftover chicken if you have it!
• For ultimate melted cheesy goodness, use freshly grated cheddar cheese as opposed to pre-shredded cheese which doesn’t melt as well, however, either will work.
• For the frozen cauliflower rice, I like to use the type that you can just steam in the microwave. A 10-ounce bag works well. Once it is heated, you will want to be sure to drain the rice as much as you can to remove the excess water. Open the bag and pour into a strainer. I then use a spatula to push down onto the rice a number of times to drain as much as I can.
• Similar to above, make sure to drain the broccoli really well. It will not be fully cooked after just a couple of minutes, but will continue cooking in the oven. I prefer to use fresh broccoli over frozen as it produces less water and I just prefer the texture of fresh. You can use frozen broccoli if you would like to.

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Yield: 4 servings

Chicken Broccoli Cauliflower Casserole

Prep Time 25 minutes

Cook Time 30 minutes

Total Time 55 minutes

Chicken Broccoli Cauliflower Casserole - This low-carb casserole is made with tender chicken, broccoli, cauliflower rice, and cheese! Delicious, nutritious, and filling!

Ingredients

• 1 pound boneless chicken breast
• 2 teaspoons olive oil
• salt and pepper
• 3 cups chopped broccoli florets
• 10 ounces frozen riced cauliflower
• 1/3 cup light sour cream (or plain cream cheese)
• 1/2 teaspoon garlic powder
• 1 teaspoon Italian seasoning (or dried thyme and oregano)
• 1 1/2 cups fresh shredded cheddar cheese
• 1/4 cup grated Parmesan cheese

Instructions

1. Pound the chicken until it is about 1/2-inch thickness. Drizzle the olive over the chicken and sprinkle with salt and pepper on both sides. Heat a non-stick skillet over medium high heat. Add the chicken and saute for about 4-5 minutes. Flip and cook for another 4 minutes. Remove from the heat and let sit.
2. While the chicken is cooking, fill a large pot with water and bring to a light boil. Salt the water. Add the broccoli and cook for 2-3 minutes. Drain well and set aside. Heat cauliflower rice according to package directions. Drain really well in a strainer. Use a spatula to help push as much of the water out of the cauliflower as possible.
3. Preheat oven to 350 degrees F. In a large mixing bowl, add the drained cauliflower rice and broccoli. Dice the cooked chicken breasts and add to the bowl along with the sour cream, seasonings, 1 cup of the cheddar cheese (set rest aside), and the Parmesan cheese. Stir until well-combined. Season with more salt as needed.
4. Transfer the mixture to an 8x8 baking dish. Sprinkle the remaining cheddar cheese on top. Cover with foil. Bake for approximately 25 minutes or until the broccoli is tender and the casserole is heated through. Switch oven to broil. Remove foil from the dish and let bake under broiler for 2-3 minutes until cheese on top is fully melted and bubbly. Serve.

Notes

It is really important to drain the cauliflower rice as much as possible to prevent the casserole from being watery. After heating, I pour it into a strainer and press down with a spatula with some force a few times to push out excess water.

Nutrition Information:

Yield:

4

Serving Size:

1/4th
Amount Per Serving: Calories: 385Total Fat: 22gSaturated Fat: 12gCholesterol: 120mgSodium: 392mgCarbohydrates: 7gFiber: 2gSugar: 2gProtein: 40g

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