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Healthy Chicken Cauliflower Rice Casserole

Healthy Chicken Cauliflower Rice Casserole for Cozy Nights

A delicious and healthy chicken cauliflower rice casserole perfect for cozy nights, low-carb and gluten-free.
Prep Time 10 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Dinner
Cuisine: American
Calories: 350

Ingredients
  

For the Casserole
  • 1 pound Chicken Breast diced for quick cooking
  • 4 cups Cauliflower Rice thawed and drained if frozen
  • 2 cups Broccoli Florets can substitute with green beans or spinach
  • 1 cup Bell Peppers any color
  • 1 Onion finely chopped
  • 3 cloves Garlic minced
  • 1 cup Chicken Broth low-sodium recommended
For the Cheesy Topping
  • 1 cup Mozzarella Cheese
  • 1/2 cup Parmesan Cheese can substitute with nutritional yeast
For Cooking
  • 1 tablespoon Olive Oil can substitute with avocado oil
  • 1 teaspoon Dried Thyme or Italian seasoning
  • 1 teaspoon Dried Oregano or basil
  • 1 teaspoon Paprika can use smoked paprika
  • to taste Salt and Pepper
For Garnish
  • 1/4 cup Fresh Parsley optional

Equipment

  • Skillet
  • Baking dish
  • Oven

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 375°F (190°C).
  2. In a large skillet, heat a tablespoon of olive oil over medium heat. Add the diced chicken breast and sauté for about 5–7 minutes until browned and cooked through. Remove from skillet and set aside.
  3. Add the diced onion and minced garlic to the same skillet. Sauté for 2–3 minutes until onion is translucent and fragrant.
  4. Introduce the cauliflower rice, broccoli florets, and bell peppers to the skillet. Cook for about 5 minutes until vegetables are tender but still crisp.
  5. Return the cooked chicken to the skillet, pour in the chicken broth, and add thyme, oregano, paprika, salt, and pepper. Mix thoroughly and heat for an additional 1–2 minutes.
  6. Transfer the mixture into a greased 9x13 inch baking dish, spreading it evenly.
  7. Sprinkle the shredded mozzarella and grated Parmesan cheese over the top of the casserole.
  8. Bake in the preheated oven for 20–25 minutes or until the cheese is bubbly and golden brown.
  9. Let the casserole rest for about 5 minutes before serving.
  10. Garnish with fresh parsley before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 15gProtein: 30gFat: 20gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 100mgSodium: 500mgPotassium: 600mgFiber: 4gSugar: 3gVitamin A: 500IUVitamin C: 50mgCalcium: 250mgIron: 2mg

Notes

Check the chicken doneness and drain excess moisture from frozen cauliflower rice to avoid a watery casserole.

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