Baked Chicken and Cauliflower Casserole
A hearty baked dish with tender chicken and cauliflower topped with a creamy, cheesy egg-milk sauce.
- Time
- 40 min
- Serving
- 489 kcal
- Ingredients
- ≈ $2.78
- Protein
- 51 g
Ingredients
- 1 Chicken breast filletpack 800 g ≈ $7.23 120 g
- 2 Cauliflower (frozen)pack 400 g ≈ $1.80 200 g
- 3 Eggspack 10 pcs ≈ $1.93 1 pcs
- 4 Milk 2.5%pack 930 ml ≈ $0.88 80 ml
- 5 Hard cheesepack 200 g ≈ $2.70 35 g
- 6 Butterpack 180 g ≈ $1.58 6 g
- 7 Salt 2 g
- 8 Ground black pepper to taste
Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.
Method
Preheat oven to 375°F (190°C). Cut chicken1 breast into 2 cm cubes, grate the cheese, and grease a baking dish with half the butter6.
Parboil frozen cauliflower2 in salted water for 5 minutes, drain, and let it steam-dry.
Melt the remaining butter6 in a pan over medium heat, then sear the chicken1 for 6 minutes, stirring, until lightly golden and no longer pink inside.
Layer the cauliflower2 and chicken1 in the dish, pour the egg mixture over, and sprinkle with cheese.
Bake for 20 minutes until the top is golden and the sauce has thickened.
Let it rest for 5 minutes, slice into portions, and serve.
Tips
- Why it works
- Blanch the cauliflower first to soften it evenly and prevent a raw center; overcooked florets turn mushy and lose shape. The 5-minute blanch also removes bitterness from frozen cauliflower. Check the florets bend slightly when pressed. If they snap, they’re done.
- Substitutions
- Use 100g Greek yogurt for milk to make the sauce thicker and tangier. Swap frozen cauliflower for fresh if thawed; drain well to avoid a soggy casserole. Skip the butter if needed. Use 1 tsp oil in the skillet for the chicken.
- Common mistakes
- The casserole will taste undercooked if the center is jiggly or the egg mixture hasn’t set; use a thermometer to confirm 75°C. Overbaking dries out the top and makes the sauce grainy. Stop when the edges are golden but the middle is still slightly wobbly.
- Storing and reheating
- Store for 3 days in the fridge; reheat covered in the microwave for 2 minutes, stirring halfway. Freeze for 1 month if wrapped tightly. Thaw overnight in the fridge before reheating. Eat fresh if using fresh herbs in the sauce.
- Serve with
- Pair with a simple green salad dressed with lemon and olive oil to cut the richness. Serve with crusty bread to soak up the cheesy sauce, especially for kids who prefer dipping.
In short
- Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.
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