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Baked chicken and cauliflower cooked in a casserole dish and removed from the oven. Serving spoon on top. Green salad in a bowl at the back with a plate and knife and fork to the side.
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📋 Baked Chicken and Cauliflower

This baked chicken and cauliflower recipe is an easy weeknight family dinner that can serve up to 6 in under an hour. Great served with a green salad.
Course Dinner
Cuisine International
Prep Time 10 minutes
Cook Time 45 minutes
Servings 6
Calories 213kcal
Author Neil

Ingredients

  • 1 large cauliflower head cut into florets
  • 1 tablespoon olive oil
  • 1 small onion diced
  • 500 g skinless boneless chicken breast cubed
  • 3 cloves garlic crushed
  • Salt and freshly ground black pepper
  • 300 ml skimmed milk
  • 2 tablespoon flour
  • 1 teaspoon Dijon mustard
  • 100 g low fat grated cheddar cheese

Instructions

  • Pre-heat oven to 180C Fan
  • Bring a large saucepan of water to the boil, add the cauliflower florets, and cook for 5 minutes until soft. Then drain.
  • Whilst the cauliflower is cooking, heat the olive oil in a large pot and sauté the onion and garlic about 5 minutes over a low heat until softened. Then stir in the cubed chicken and cook until no longer pink on the outside, about 5 minutes.
  • Add the drained cauliflower and chicken mixture into an ovenproof dish. Season.
  • Put the milk and flour into a medium sized saucepan. Bring the mixture to the boil, then turn it down to simmer and whisk it thoroughly until you have a smooth and thickened white sauce. Stir in the mustard.
  • Add 75g of the cheese and again whisk until a smooth cheese sauce is formed. Season to taste.
  • Pour the sauce into the oven proof dish over the cauliflower and chicken, sprinkle with the remaining cheese and place onto the middle shelf of your oven.
  • Bake for approximately 25 – 30 minutes until the cheese has browned slightly and is bubbling.
  • Remove from oven and allow to cool a little before serving. Then serve with a green salad.

Notes

If the casserole comes out too watery, just use a slotted spoon to remove portions of the casserole.

Nutrition

Calories: 213kcal | Carbohydrates: 12g | Protein: 26g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.1g | Cholesterol: 61mg | Sodium: 261mg | Potassium: 712mg | Fiber: 2g | Sugar: 5g | Vitamin A: 111IU | Vitamin C: 49mg | Calcium: 162mg | Iron: 1mg