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Chicken Cauliflower Casserole Recipe

Looking for an easy Chicken Cauliflower Casserole recipe? Learn how to make Chicken Cauliflower Casserole using healthy ingredients.


Submitted by vibrata

Makes 6 servings



Comfort food! Original recipe called for cream of chicken soup, ritz cracker crumbs instead of bread crumbs and american cheese (can you believe it??) instead of fontina. I just used what I had on hand and ended up saving many calories in the process!

Recipe Ingredients for Chicken Cauliflower Casserole

4 cups cauliflower
1 onion, chopped
1 cup brown rice
1/2 cup green beans
12 ounce chicken breast
1/2 cup bread crumbs
1 1/3 tablespoon butter
3 tablespoons flour
1 cup chicken stock
1 1/2 cup unsweetened soymilk
3 ounce fontina cheese, grated
1/4 cup parmesan cheese, grated

Recipe Directions for Chicken Cauliflower Casserole

  1. Steam cauliflower and green beans until tender-crisp.

  2. Meanwhile, melt 1 tbsp. of the butter in a small sauce pan. Add the flower and stir for a minute. Whisk in the chicken stock and 1/2 cup of the milk a little at a time. Salt and pepper to taste.

  3. Melt the rest of the butter in a large skillet. Add the chopped onion and saute for a minute or two. Add the steamed vegetable and the stock/flour mixture. Cook for a couple of minutes, then add the chicken, milk and fontina cheese. Stir well, then pour into a 9 x 13 casserole pan.

  4. Sprinkle with parmesan and breadcrumbs. Bake at 350 degrees for 30 minutes.

Categories

Main Dish

Nutrition Facts
Serving Size 318.5g
Amount Per Serving
Calories
324
Calories from Fat
110
% Daily Value*
Total Fat
12.2g
19%
Saturated Fat
6.0g
30%
Trans Fat
0.0g
Cholesterol
75mg
25%
Sodium
473mg
20%
Potassium
533mg
15%
Total Carbohydrates
24.5g
8%
Dietary Fiber
3.7g
15%
Sugars
3.7g
Protein
28.8g
Vitamin A 9% Vitamin C 56%
Calcium 25% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in niacin
  • High in selenium
  • High in vitamin C
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