Want to try a new take on creamy chicken and rice casserole? This one offers more fiber in the form of cauliflower “rice” and more protein from the typical creamy ingredient substitutes. Ingredients and recipe below…
Creamy Chicken & Cauliflower Rice Bake
Recipe Inspiration: https://www.eatingwell.com/creamy-chicken-cauliflower-rice-casserole-8584492
Serving Size: 1 piece chicken & ¼ portion rice
Ingredients
¼ cup plain Greek-style yogurt
¼ cup milk
¼ cup reduced-sodium chicken broth
2 tablespoons chopped fresh parsley (wash first), plus more for garnish
2 tablespoons cottage cheese
2 cloves garlic, peeled & minced finely
1 ½ teaspoons Dijon mustard
1 teaspoon cider vinegar
½ teaspoon salt, divided
½ head cauliflower, washed, chopped, & then pulsed in the food processor
8 oz cremini or button mushrooms, washed & sliced
½ cup chopped yellow onion
4 bone-in, skin-on pieces of chicken (i.e., a small breast or ½ large breast, a thigh, or a drumstick)
2 tablespoons extra-virgin olive oil
½ teaspoon ground paprika
¼ teaspoon ground pepper
Preparation
Preheat oven to 450°F.
Whisk yogurt, milk, broth, parsley, cottage cheese, garlic, mustard, vinegar and ¼ teaspoon salt together in a large ovenproof skillet until smooth.
Add riced cauliflower, mushrooms, and onion; stir until evenly combined.
Place chicken, skin-sides up, about 2 inches apart on the vegetable mixture. Drizzle chicken with oil; sprinkle with paprika, pepper, and the remaining ¼ teaspoon salt.
Bake until the cauliflower and mushrooms are tender and an instant-read thermometer inserted in the thickest part of the chicken registers 165°F (being sure not to touch the bone), 35 to 40 minutes.
Gently stir the vegetable mixture before serving. Garnish with additional chopped parsley, if desired.
Enjoy!
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hey there nutrition club members your
culinary nutritionist Michelle here I’m
in my kitchen today making a creamy
chicken and cauliflower rice bake we’re
going to use some creative high protein
Dairy subs for the usual ingredients
that would make this a creamy dish which
are heavy cream and cream cheese today
we’re going to use some cottage cheese
and some Greek style plain yogurt of
course we’ll be substituting uh some
riced cauliflower for rice and that will
give it some extra veggie power and
fiber so keep on watching to learn how
to make this delicious dish
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