Cauliflower and Chicken Casserole

1. 1 Chicken breast filletpack 800 g ≈ $7.36 120 g
2. 2 Cauliflower (frozen)pack 400 g ≈ $1.80 200 g
3. 3 Eggspack 10 pcs ≈ $1.89 1 pcs
4. 4 Milk 2.5%pack 930 ml ≈ $0.91 80 ml
5. 5 Hard cheesepack 200 g ≈ $2.64 35 g
6. 6 Butterpack 180 g ≈ $1.60 6 g
7. 7 Salt 2 g
8. 8 Ground black pepper to taste

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Preheat the oven to 190 °C; rinse the cauliflower² and break into florets, and cut the chicken¹ into cubes.

2. Blanch the cauliflower² in salted water for 5 minutes until partly tender, drain, and let the florets steam dry.

3. Cook the chicken¹ cubes in a skillet over medium heat for 6 minutes until golden, stirring occasionally; remove from heat.

4. Beat the eggs³ with the milk⁴, add salt and pepper, and mix until smooth.

5. In a baking dish, layer the cauliflower² and chicken¹, pour over the egg mixture, and sprinkle with cheese, smoothing to cover the surface.

6. Bake for 20 minutes until the top is golden and the center is set; check that the internal temperature reaches about 75°C and the casserole is creamy in the middle.

7. Let stand for 5 minutes, then cut into portions and serve; pairs well with herbs or a light salad.

In short

• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.