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Chicken and Riced Cauliflower Casserole

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by: Tablespoon Kitchens
Updated Nov 13, 2018
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This tastes just like a creamy chicken and rice bake, but instead of rice, there’s riced cauliflower. That means you get to enjoy the taste of your favorite comfort food casserole AND sneak in a whole lot of veggies while you do it.

Chicken and Riced Cauliflower Casserole

  • Prep Time 35 min
  • Total 1 hr 5 min
  • Servings 6
  • Ingredients 12
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Ingredients

  • 2 tablespoons butter
  • 3/4 cup Progresso™ plain panko crispy bread crumbs
  • 2 teaspoons vegetable oil
  • 1 lb boneless skinless chicken breasts, cut in 3/4-inch cubes
  • 1/2 teaspoon garlic salt
  • 1/4 teaspoon lemon pepper
  • 2 packages (10 oz each) Cascadian Farm™ organic frozen riced cauliflower
  • 1 package (10 oz) Cascadian Farm™ organic frozen broccoli flowerets
  • 1/4 cup sliced green onions (4 small)
  • 1 cup Progresso™ chicken broth (from 32-oz carton)
  • 1 package (8 oz) cream cheese, cubed
  • 2 cups shredded Cheddar cheese (4 oz)

Instructions

  • Step 
    1
    Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.
  • Step 
    2
    In 8-inch nonstick skillet, melt butter over medium heat. Stir in bread crumbs; cook 2 to 4 minutes, stirring constantly, until golden brown. Remove from skillet; set aside.
  • Step 
    3
    In 12-inch nonstick skillet, heat oil over medium-high heat. Season chicken with garlic salt and lemon pepper. Cook chicken in oil 5 to 7 minutes, stirring occasionally, until no longer pink in center. Transfer to baking dish.
  • Step 
    4
    In same skillet, add frozen cauliflower and frozen broccoli; cover and cook over medium heat 14 to 16 minutes, stirring occasionally, until cauliflower and broccoli are just tender. Drain completely; add vegetables and green onions to baking dish with chicken.
  • Step 
    5
    Meanwhile, in 2-quart saucepan, heat broth and cream cheese over medium heat 4 to 5 minutes, beating constantly with whisk, until completely smooth. Stir in Cheddar cheese; cook 1 to 2 minutes, stirring constantly, until cheese is melted and sauce is smooth. Pour sauce into baking dish; stir to combine.
  • Step 
    6
    Bake 20 to 25 minutes or until bubbling around edges and completely heated through. Top with browned crumbs, and serve.

Nutrition

440 Calories
28g Total Fat
28g Protein
19g Total Carbohydrate
3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
440
Calories from Fat
250
Total Fat
28g
43%
Saturated Fat
15g
73%
Trans Fat
1g
Cholesterol
115mg
38%
Sodium
590mg
24%
Potassium
400mg
11%
Total Carbohydrate
19g
6%
Dietary Fiber
4g
15%
Sugars
3g
Protein
28g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
40%
40%
Calcium
20%
20%
Iron
8%
8%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 1 High-Fat Meat; 3 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

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