Healthy Cauliflower Rice Recipes: Cheesy Chicken Broccoli & Rice Casserole, Fully Loaded Burrito Bowl
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
PointsPlus® value 5*
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!"
Cook: 50 minutes
Cool: 5 minutes
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
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
Entire recipe: 317 calories, 5.5g total fat (2g sat fat), 603mg sodium, 37.5g carbs, 10g fiber, 14g sugars, 33.5g protein
PointsPlus® value 8*
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...
Cook: 20 minutes
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
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:
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