Lately I have been trying really hard to cut back on my carbs and sugars. This is not easy when you are a card carrying carbaholic like myself!
The potato is my favorite vegetable! But thankfully cauliflower is also one of my favorite vegetables and I have been experimenting with using it in the place of pasta and potatoes.
I had bought a package of frozen riced cauliflower with vegetables in it from Green Giant one day last week and cooked it. I have one word to say to you about that. DON'T
It was awful. Absolutely awful and I ended up throwing it away. Maybe I just got a bad package, but, I hate to tell you, it really was nasty.
This recipe I am sharing with you today for Loaded Cauliflower & Chicken Casserole is one that I adapted to feed just two people and is anything but nasty. Its delicious!
I found the original recipe on Rachel Schultz. It fit my needs perfectly and I was very keen to try it. I downsized it and that is the version I am sharing with you today!
It is low carb, gluten and sugar free and is very diabetic and keto friendly!
WHAT YOU NEED TO MAKE LOADED CAULIFLOWER & CHICKEN CASSEROLE
Simple and delicious ingredients. That's what!
- 1 boneless, skinless chicken breast
- salt, pepper
- garlic and onion powders (not salt)
- sweet paprika
- 2 cups (200g) cauliflower florets
- 3/4 cup (95g) grated Jack cheese
- 1/2 cup (60g) grated cheddar cheese
- 2 slices streaky bacon, cooked until crisp and crumbled
- 2 spring onions, trimmed and thinly sliced
My chicken breast was of a medium size, not too small, nor was it too large. It cooked perfectly in the timings I include in the recipe. You certainly don't want to overcook it as it will be cooking again in the casserole.
I used fresh cauliflower, not frozen. I think frozen cauliflower would be too watery. This time I also used pre-grated cheese's as I was not going to be making a sauce.
I had some cooked streaky bacon in the freezer so I just crumbled two slices. You could also use the real bacon bits that you can buy at the shops. The equivalent of about 2 slices.
With my IBS I shouldn't really be eating onions, but I have found that if I use just the green tops of the spring onions I am okay.
HOW TO MAKE LOADED CAULIFLOWER & CHICKEN CASSEROLE
This is a very simple make. If you know me you know I stay away from complicated if I can help it! I'm a bit on the lazy side!
Preheat the oven to 450*F/230*C/ gas mark 7. Line a small baking tray with baking paper. Season the chicken breast with salt, pepper, a bit each of onion and garlic powders and dust lightly with paprika. Place onto the baking tray and roast in the preheated oven for 20 to 25 minutes, or until the juices run clear.
Reduce the oven temperature to 350*F/180*C/gas mark 4.Cook the cauliflower florets in a medium saucepan of lightly salted water for 6 minutes and then drain. Dump into a bowl.
Slice the chicken breast crosswise into 1/3 inch thick slices. Dump into the bowl with the cauliflower. Reserve a small bit of the onions and bacon and stir the rest into the bowl along with the chicken and cauliflower.
Add 1/2 the jack cheese and the cheddar, along with a sprinkle each of salt, pepper and garlic powder. Mix well together.
Butter a small square baking dish. Dump the mixture into the dish. Scatter the remaining cheese over top and sprinkle on the reserved bacon and onions.
Bake in the oven for 20 to 25 minutes until the cheese has melted and everything is heated through. Serve hot.
If you are a fan of chicken casseroles and are not afraid of carbs, here are some other suggestions for something delicious to do with chicken!
CREAMY CHICKEN PARMESAN CASSEROLE - chicken, rice and vegetables in a rich and creamy parmesan sauce.
CURRIED CHICKEN & COCONUT RICE CASSEROLE - If you are fond of curried chicken you are going to fall in love with this fabulous chicken and rice casserole. Delicious and simple!
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CHICKEN & GREEN BEAN CASSEROLE - This is a variant on our favorite green bean casserole. It uses no cream soup, just a lush homemade cream sauce, flavored with chicken stock, milk, thyme and onion, with a crispy crumb topping.
Loaded Cauliflower & Chicken
Yield: 2
Prep time: 35 MinCook time: 25 MinTotal time: 1 Hour
With bacon, chicken, spring onions, cheese and plenty of cauliflower, this is low carb and keto friendly! This is a small batch recipe, but can easily be doubled.
Ingredients
- 1 boneless, skinless chicken breast
- salt, pepper
- garlic and onion powders (not salt)
- sweet paprika
- 2 cups (200g) cauliflower florets
- 3/4 cup (95g) grated Jack cheese
- 1/2 cup (60g) grated cheddar cheese
- 2 slices streaky bacon, cooked until crisp and crumbled
- 2 spring onions, trimmed and thinly sliced
Instructions
- Preheat the oven to 450*F/230*C/ gas mark 7. Line a small baking tray with baking paper.
- Season the chicken breast with salt, pepper, a bit each of onion and garlic powders and dust lightly with paprika. Place onto the baking tray and roast in the preheated oven for 20 to 25 minutes, or until the juices run clear.
- Reduce the oven temperature to 350*F/180*C/gas mark 4.
- Cook the cauliflower florets in a medium saucepan of lightly salted water for 6 minutes and then drain. Dump into a bowl.
- Slice the chicken breast crosswise into 1/3 inch thick slices. Dump into the bowl with the cauliflower.
- Reserve a small bit of the onions and bacon and stir the rest into the bowl along with the chicken and cauliflower. Add 1/2 the jack cheese and the cheddar, along with a sprinkle each of salt, pepper and garlic powder. Mix well together.
- Butter a small square baking dish. Dump the mixture into the dish. Scatter the remaining cheese over top and sprinkle on the reserved bacon and onions.
- Bake in the oven for 20 to 25 minutes until the cheese has melted and everything is heated through.
- Serve hot.
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