Low-Carb Chicken and Cauliflower Casserole

Cauliflower takes the place of rice in this tasty chicken casserole. The one-pot dish makes the perfect meal for anyone watching their carbs. A little cream, some cheddar cheese, and a variety of herbs jazz the casserole up and give it great flavor.

Ingredients

  • 1 pound boneless chicken breasts
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt (or to taste)
  • Ground black pepper (to taste)
  • 1/4 cup heavy cream (or half-and-half)
  • 1 head cauliflower (grated, see instructions, below)
  • Optional: 1/4 teaspoon onion powder
  • 1 1/2 teaspoons dried herbs (e.g., dried basil, thyme, Italian blend, etc.)
  • 1 tablespoon parsley (chopped)
  • 1 cup cheddar cheese (shredded)

Steps to Make It

  1. Gather the ingredients.
  2. Pat the chicken breasts dry with paper towels. Cut it into cubes or slice horizontally to make cutlets. Sprinkle the chicken lightly with salt and pepper.

Heat the olive oil in a heavy skillet over medium heat and add chicken.

Cook until browned on all sides and just tender, or about 10 to 12 minutes total.

Add the heavy cream and stir to scrape up any browned bits.

Heat the oven to 325 F (165 C/Gas 3). Spray a 7-by-11-inch baking dish or 1 1/2-quart casserole with nonstick cooking spray; add the grated cauliflower.

Sprinkle the cauliflower lightly with salt and pepper, onion powder (if using), basil and thyme or a combination of herbs, and the fresh parsley

Top the cauliflower with the browned chicken; drizzle with the cream.

Sprinkle the cheddar cheese over all.

Cover the casserole tightly with foil and bake for 15 to 20 minutes.

  1. Serve and enjoy!

How to Make “Cauliflower Rice”

  1. Cut florets from a head of cauliflower and put them in a food processor.
  2. Pulse until the cauliflower pieces are the size of grains of couscous or rice.

For coarser grains, use the large shredding disk on the food processor or use a box grater.

Recipe Variations
If you’re not feeling chicken, turkey breast cutlets are another lean option.
If you’d like to add more vegetables, sauté some mushrooms or onions along with the chicken and add them to the casserole.
Or, for a burst of color, toss some minced pimientos with the cauliflower and herb mixture.
To make a saucier casserole, replace the cream with 1 cup of this basic medium white sauce; stir it into the rice along with half of the shredded cheese. Use the remaining 1/2 cup of shredded cheese for the topping.
Grated cauliflower makes an excellent rice or couscous replacement. Use a box grater or food processor to grate the cauliflower (instructions above).
A combination of cauliflower and broccoli is another option, offering extra color and flavor.

Click here to see the “Flavor-Pairing” trick that helped me melt away 22 pounds in just 16 days (proven for women only)

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