Healthy Cauliflower Rice Recipes: Cheesy Chicken Broccoli & Rice Casserole, Fully Loaded Burrito Bowl

Oct 22 2015
Whether you're craving a cheesy casserole or a Mexican-style burrito bowl, cauliflower rice is the key ingredient. Yes, really. (Don't worry about upsetting the real rice in your pantry -- it's rice. It doesn't have feelings.)

Hungry Girl's Healthy Cheesy Chicken Broccoli & Cauliflower Rice Casserole Recipe

Print Cheesy Chicken Broccoli & Cauliflower Rice Casserole Print

1/6th of recipe: 227 calories, 6.5g total fat (3g sat fat), 386mg sodium, 14.5g carbs, 4.5g fiber, 5.5g sugars, 27.5g protein

SmartPoints®
value 4*

This hits all the notes of a comfort-food classic, but with much lower carb and calorie impact. After all, no one ever said, "You know what I loved about that casserole? The grains!"

Prep: 25 minutes
Cook: 50 minutes

Cool: 5 minutes

Ingredients:

5 cups roughly chopped cauliflower

1 lb. raw boneless skinless chicken breast cutlets, pounded to 1/2-inch thickness

1/4 tsp. each salt and black pepper

3 cups roughly chopped broccoli

1 cup chopped onion

1 cup chopped celery

1/4 tsp. garlic powder

3/4 cup fat-free milk

1 cup shredded reduced-fat cheddar cheese

1 tbsp. whole-wheat flour

2 wedges The Laughing Cow Light Creamy Swiss cheese

Directions:

Preheat oven to 375 degrees. Spray a 9" X 13" baking pan with nonstick spray.

Pulse cauliflower in a blender until reduced to rice-sized pieces, working in batches as needed.

Bring an extra-large skillet sprayed with nonstick spray to medium heat. Season chicken with salt and pepper. Cook for about 4 minutes per side, until cooked through. Transfer to a cutting board.

Remove skillet from heat; clean, if needed. Re-spray, and return to medium heat. Add cauliflower pieces, broccoli, onion, and celery. Cook and stir until partially softened, 8 - 10 minutes. Transfer to a large bowl.

Chop chicken into bite-sized pieces, and add it to the large bowl. Add garlic powder, and mix well.

To make the sauce, in a nonstick pot, combine milk, cheddar cheese, flour, and cheese wedges, breaking the wedges into pieces as you add them. Set heat to medium low.

Stirring frequently, cook until smooth and uniform, about 4 minutes.

Add sauce to the large bowl. Stir well. Transfer mixture to the baking pan, and smooth out the top.

Bake until hot and bubbly, 20 - 25 minutes.

Let stand for 5 minutes before slicing.

MAKES 6 SERVINGS

Hungry Girl's Healthy Fully Loaded Burrito Bowl Recipe

Print Fully Loaded Burrito Bowl Print

Entire recipe: 317 calories, 5.5g total fat (2g sat fat), 603mg sodium, 37.5g carbs, 10g fiber, 14g sugars, 33.5g protein

SmartPoints®
value 3*

We don't call it "fully loaded" for nothing -- this bowl is jam-packed with deliciousness! Give Chipotle your notice; you won't be seeing them quite so often...

Prep: 15 minutes
Cook: 20 minutes

Ingredients:

2 cups roughly chopped cauliflower

2 tbsp. chopped cilantro

2 tsp. lime juice

One 3-oz. raw boneless skinless chicken breast cutlet, pounded to 1/2-inch thickness

1 tsp. taco seasoning mix

1/2 cup chopped onion

1/2 cup chopped bell pepper

3 tbsp. canned black beans, drained and rinsed

2 tbsp. shredded reduced-fat Mexican blend cheese

2 tbsp. fresh salsa with less than 90mg sodium per 2-tbsp. serving

1 tbsp. fat-free plain Greek yogurt

Directions:

Pulse cauliflower in a blender until reduced to rice-sized pieces. Transfer to a medium bowl. Add cilantro and lime juice, and mix well.

Bring a skillet sprayed with nonstick spray to medium heat. Season chicken with 1/2 tsp. taco seasoning, and add to the skillet. Cook for about 4 minutes per side, until cooked through. Remove from skillet, and cover to keep warm.

Remove skillet from heat; clean, if needed. Re-spray, and bring to medium-high heat. Add cauliflower mixture, and cook and stir until mostly softened and lightly browned, about 5 minutes. Transfer to a medium bowl, and cover to keep warm.

Remove skillet from heat; clean, if needed. Re-spray, and return to medium-high heat. Add onion and bell pepper, and sprinkle with remaining 1/2 tsp. taco seasoning. Cook and stir until softened and slightly blackened, about 4 minutes.

Add black beans and cook and stir until hot, about 1 minute. Transfer to the medium bowl with cauliflower, and immediately top with cheese.

Chop chicken, and add to the bowl.

Top with salsa and yogurt.

MAKES 1 SERVING

Chew on this:

Hey, you nut! Today, October 22nd, is National Nut Day. We're partial to almonds -- have you tried the limited-edition Pumpkin Spice Almonds from Blue Diamond? Amazing...

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SmartPoints® value* not what you expected? We follow the same method as Weight Watchers when calculating the SmartPoints® value* for a recipe: We add up the SmartPoints® values* of the individual ingredients. (Many foods have a value of zero and remain zero in recipes.)

*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints® trademark.