Cauliflower-Rice & Chicken Casserole Healthy Recipe

Get your veggies and your protein fix on this easy, gluten-unfastened chicken and cauliflower-rice casserole. Riced cauliflower stands in for conventional rice, making this creamy casserole low in carbs but—with the easy mixture of Cheddar cheese and chook—appropriate for even the pickiest of eaters. 


Ratechweb.com


Ingredients :

Ingredient Checklist

1 (12-ounce) bundle riced cauliflower (approximately three cups)

6 oz cream cheese, softened

2 teaspoons garlic powder

1 teaspoon onion powder

1 teaspoon dried oregano

1 teaspoon dry mustard

½ teaspoon ground pepper

¼ teaspoon salt

¼ teaspoon cayenne pepper

 ½ cup thinly sliced scallions, divided

three cups shredded cooked chicken breast

1 ½ cups shredded sharp Cheddar cheese, divided

DirectionsInstructions Checklist :

Step one

Preheat oven to 400°F. Coat a 7-by-11-inch (2-quart) baking dish with cooking spray.


Step two

Place cauliflower in a microwaveable bowl. Cover tightly and microwave on High till tender, approximately three mins. Drain, if necessary.


Step three

Combine cream cheese, garlic powder, onion powder, oregano, mustard, pepper, salt, cayenne and ¼ cup scallions in a big bowl; beat with an electric powered mixer on medium velocity till smooth, approximately 1 minute.  Fold withinside the cauliflower, chook and 1 cup Cheddar. Spoon the aggregate into the organized baking dish. Sprinkle with the last ½ cup Cheddar and cowl with foil.

Step four

Bake till bubbly, approximately 30 mins. Uncover and bake till the cheese browns, approximately 10 extra mins. Remove from oven and sprinkle with the last ¼ cup scallions. Let stand for 10 mins earlier than serving.



Nutrition Facts :

Serving Size: about 1 cup

Per Serving: 348 calories; fat 22g; cholesterol 118mg; sodium 439mg; carbohydrates 7g; dietary fiber 2g; protein 32g; sugars 2g; niacin equivalents 10mg; saturated fat 13g; vitamin a iu 748IU.