Introduction:
Broccoli Cauliflower Rice Chicken Casserole is a wholesome, delicious, and nutritious dish that combines tender chicken, crisp-tender broccoli, and cauliflower rice with a creamy, flavorful sauce. This casserole is perfect for those looking to enjoy a comforting meal without the excess carbs, as it substitutes traditional rice with cauliflower rice. It’s a great option for a family dinner, meal prep, or even to take to a potluck.
**Flavor Profile:**
This Broccoli Cauliflower Rice Chicken Casserole is a delightful combination of flavors and textures. The tender chicken and crisp-tender broccoli are perfectly complemented by the creamy, savory sauce. The cauliflower rice adds a subtle nuttiness and a light, fluffy texture, while the melted cheese on top provides a rich, gooey finish.
**Nutritional Benefits:**
This casserole is a nutritious meal packed with protein from the chicken, fiber from the broccoli and cauliflower, and essential vitamins and minerals. It is lower in carbohydrates compared to traditional rice-based casseroles, making it a great option for those following a low-carb or ketogenic diet. Additionally, using cauliflower rice boosts the vegetable content of the dish, contributing to a well-rounded, balanced meal.
**Conclusion:**
Broccoli Cauliflower Rice Chicken Casserole is a comforting and healthy dish that is perfect for any occasion. Its creamy, cheesy, and savory flavors make it a family favorite, while its nutrient-dense ingredients ensure you’re enjoying a wholesome meal. Whether you’re looking for a quick weeknight dinner or a dish to impress at a gathering, this casserole is sure to satisfy and nourish. Enjoy the simplicity of its preparation and the delightful taste of this hearty casserole!
INGREDIENTS:
- • 1 tbsp olive oil
- • 2 lbs skinless, boneless chicken breasts
- • 2 large eggs, whisked
- • 1 16-oz. bag of frozen broccoli cuts
- • 3 c. shredded mozzarella cheese
- • 2 tsp garlic powder
- • 2 tsp onion powder
- • 2 tbsp butter, melted
- • 2 10-oz. bags frozen cauliflower rice (or 1 head of cauliflower, riced and cooked)
- • 1 c. shredded Italian blend cheese
- • 2 tsp coarse sea salt
HOW TO MAKE BROCCOLI CAULIFLOWER RICE CHICKEN CASSEROLE:
Step 1: Prepare the oven. Preheat it to 400 degrees F. Using non-stick cooking spray or olive oil, grease a large 3-quart baking dish, and set aside.
Step 2: In half horizontally, slice the chicken breasts and lightly coat them with olive oil. On a baking sheet, place the chicken breasts and generously season with salt and pepper. Place in the preheated oven and bake for about 20 minutes.
Step 3: In the meantime, heat the bags of frozen cauliflower rice and broccoli following the package directions. When done, drain the excess moisture or water.
Step 4: When done, take the chicken out of the oven and allow the chicken to cool for about 5 minutes. Once the chicken is cooled, chop the baked chicken into bite-sized chunks.
Step 5: Place the cooked cauliflower rice, broccoli, chicken, eggs, mozzarella cheese, salt, garlic powder, onion powder, and butter in a large bowl. Mix well until combined.
Step 6: Into the prepared baking dish, transfer the casserole mixture and top with the rest of the Italian blend cheese. Place in the preheated oven and bake for about 50 minutes or until the cheese has completely melted and begins to brown a little.
Step 7: Remove from the oven when done and allow the casserole to cool for about 10 minutes.
Step 8: Serve and enjoy!
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