Broccoli Cauliflower Rice Chicken Casserole
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Recipe by Isabel Eats.
What we changed
Less oil, a lighter hand with the cheese and half the butter. Same dish, 66 calories lighter a serving.
Ingredients
Scaled from 8. Cooking times barely change.
- ¼ lb skinless boneless chicken breasts136 cal
- 4 pinches of olive oil10 cal
- ¼ 10-ounce bags frozen cauliflower rice (or 1 head of cauliflower, riced and cooked)not counted
- ⅛ 16-ounce bag frozen broccoli cuts4 cal
- ¼ large eggs, (whisked)not counted
- ¼ cup shredded mozzarella cheese93 cal
- ¼ tsp kosher salt0 cal
- ¼ tsp garlic powder2 cal
- ¼ tsp onion powder2 cal
- ⅛ tbsp unsalted butter (melted)13 cal
- ⅛ cup shredded Italian blend cheese46 cal
Contains milk, eggs
Read from the ingredients above. It can only catch what the list names — check it yourself if an allergy is serious.
2 ingredients we couldn't weigh, so the real figure is higher than this.
Method
- 01
Preheat oven to 400°F. Spray a large 3-quart baking dish with non-stick cooking spray or olive oil. Set aside.
- 02
Slice chicken breasts in half horizontally to make them thinner, lightly coat them in olive oil and place on a baking sheet. Liberally season with salt and pepper and bake for 20 minutes.
- 03
While the chicken is baking, heat the bags of frozen cauliflower rice and broccoli according to package instructions. Discard any excess water or moisture.
- 04
Remove chicken from oven and let cool for 5 minutes. Carefully chop baked chicken into bite-sized pieces.
- 05
In a large bowl, add cooked cauliflower rice, broccoli, chicken, eggs, mozzarella cheese, salt, garlic powder, onion powder and butter. Toss together until fully combined.
- 06
Transfer casserole mixture to the prepared baking dish and top with the remaining Italian blend cheese.
- 07
Bake for 50 minutes, until the cheese on top has fully melted and started to brown slightly. Let cool for 10 minutes before serving.