A Quick & Healthy Chicken Cauliflower Casserole You'll Fall in Love with at First Bite
Casseroles are a great dinner idea. They are usually quick and easy to put together and require very little preparation. They can also be made ahead of time and re-heated for those of us who are busy, and always on the go. Obviously, some casserole recipes are better than others, and this Chicken Cauliflower Casserole recipe is both healthy and tasty. Itís also a good way to sneak vegetables into a meal if you have picky little eaters to feed. So if youíre looking for a quick casserole dinner recipe, this is definitely one worth trying.
Cauliflower is often an underrated food item. It looks bland and can taste bland if little-to-no seasoning is added. But combined with other foods, it can be a wonderful addition. Cauliflower has been around since the 6th century BCE. There are four major groups of cauliflower as well as hundreds of both historic and current varieties used around the world, and cauliflower may be found in four colors: purple, green, orange and the most common, white. A single serving of raw white cauliflower is only 25 calories, so for those of us who are calorie-conscious, it is a great addition to any meal, and it is low in fat and carbohydrates (so it makes an excellent substitute for potatoes or rice) but has a high content (20% or more of our daily requirement) of vitamin C, as well as a high content of B vitamins. Aside from being healthy, it is also an extremely versatile food since it can be boiled, steamed, fried, roasted and even eaten raw. A little-known fact is that although the outer leaves are almost always removed from the florets, the leaves are also edible.
If you arenít a fan of cauliflower and still arenít convinced of its value, do not worry. This tasty cauliflower recipe is one where cauliflower isnít the Ďmain eventí and merely adds to the overall flavor. Cauliflowerís flavor is very subtle, and itís entirely possible that you could serve this Chicken Cauliflower Casserole recipe without anyone realizing there is cauliflower in it, especially with the addition of chicken and spinach.
So, for this Chicken Cauliflower Casserole recipe you will need cooked, cubed chicken (you can purchase it already cooked in the deli section, or purchase boneless, skinless breasts and cook it yourself - if choosing the latter option, make sure not to overcook since you don't want any crispy or chewy chicken cubes), fresh spinach (I would definitely stay from processed, frozen spinach as it is unlikely to give the same results), cauliflower, sharp cheddar cheese (which can be swapped out for light or low-fat cheddar), eggs, minced garlic and a bit of salt and pepper to taste. To start, preheat your oven and lightly grease a baking dish. Place your cauliflower in a large pan with just one inch of water and steam until just tender, drain and place in a large bowl. Add cooked chicken and cheese to the bowl and toss. Next, heat olive oil in a pan and throw in spinach and garlic until spinach is wilted, then season with salt and pepper. Add spinach to the rest of the ingredients, pour in beaten eggs, mix and pour into greased baking dish. This meal only needs to bake for about 25-30 minutes or until the edges start to brown and pull away from the side of the dish.
Thatís it. It really is that simple. But as simple as what this dish is to prepare, you wouldnít know based on taste since this is one delicious Chicken Cauliflower Casserole recipe! And you can smile, knowing youíre feeding your family something healthy without any of them even realizing it.
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