Creamy cauliflower and chicken pasta bake
Craving a rich, hearty meal that’s also healthy? Dive into the world of Creamy cauliflower and chicken pasta bake, a dish that is as wholesome as it’s delectable. This recipe is an all-time favorite for fitness enthusiasts at AH7, blending the creamy texture of cauliflower with succulent chicken and pasta. Whether you’re looking to refuel after a workout or simply wanting a comforting meal, this bake is just the ticket. Read on to master this dish!
Ingredients
Creamy Cauliflower and Chicken Pasta Bake:
- Pasta: 8 oz (227g)
- Chicken breasts, diced: 2 (approx. 400g)
- Fresh cauliflower: 1 medium-sized head (approx. 500g)
- Olive oil: 2 tbsp (30ml)
- Garlic, minced: 3 cloves
- Cream cheese, low fat: 4 oz (113g)
- Parmesan cheese, grated: 1/2 cup (45g)
- Salt: 1 tsp (5g)
- Black pepper: 1/2 tsp (2.5g)
- Fresh parsley, chopped: for garnish
Preparation Time:
Active: 20 minutes
Baking: 25 minutes
Total: 45 minutes
Serves 4
Nutritional Facts (Per Serving):
- Calories: 380
- Protein: 29g
- Carbohydrates: 45g
- Fats: 8g
- Fiber: 5g
- Sugars: 4g
- Sodium: 500mg
Cooking Instructions
1. Start by preheating your oven to 375°F (190°C).
2. In a large pot of boiling water, add a pinch of salt and cook the pasta as per package instructions until al dente. Once done, drain and set aside.
3. While the pasta cooks, chop the cauliflower into bite-sized florets.
4. In a large skillet, heat the olive oil over medium heat. Once hot, add in the chicken pieces. Cook until they turn golden brown.
5. Add minced garlic to the skillet and stir for a minute or until fragrant.
6. Now, toss in the cauliflower florets. Cook for 5-7 minutes, or until they begin to soften.
7. Reduce the heat and stir in the cream cheese until you achieve a smooth and creamy texture.
8. Sprinkle the parmesan cheese, salt, and black pepper. Stir well until the cheese melts.
9. Combine this creamy chicken and cauliflower mix with the drained pasta. Mix well ensuring the pasta is well coated.
10. Transfer this mixture to a baking dish.
11. Place in the preheated oven and bake for 25 minutes or until the top becomes golden and slightly crispy.
12. Once done, remove from oven and sprinkle freshly chopped parsley over the top.
Tips for Perfect Creamy Cauliflower and Chicken Pasta Bake:
1. For an even creamier texture, you can use Greek yogurt in addition to the cream cheese.
2. Always use fresh cauliflower for the best texture and flavor.
3. Dicing the chicken into even-sized pieces ensures uniform cooking.
4. Always taste and adjust seasoning as per your preference before transferring the mix to the baking dish.
Serving Suggestions
- This Creamy cauliflower and chicken pasta bake is best served hot right out of the oven.
- Pair it with a light green salad drizzled with a vinaigrette dressing for added freshness.
- If you’re in the mood for some crunch, consider serving with some garlic bread on the side.
- Though this bake is rich and filling on its own, a glass of your favorite non-alcoholic beverage can complement the flavors perfectly.
FAQs
1. What kind of pasta is best suited for the Creamy Cauliflower and Chicken Pasta Bake?
The recipe doesn’t specifically mention a type, but penne, rigatoni, or fusilli would be great choices as they hold up well in bakes. However, you can use any pasta of your preference.
2. Can I use frozen cauliflower instead of fresh?
While fresh cauliflower is recommended for best texture and flavor, frozen cauliflower can be a convenient alternative. Just ensure it’s thawed and drained of excess water.
3. Is it essential to use low-fat cream cheese? Can I use regular cream cheese?
Low-fat cream cheese makes the dish lighter, but regular cream cheese can be used for a richer consistency.
4. How can I make this dish vegetarian?
You can skip the chicken and add more veggies like broccoli, bell peppers, or zucchini for a vegetarian version.
5. Can I make this dish ahead of time and bake later?
Absolutely! Prepare everything, combine in the baking dish, cover, and refrigerate. When ready, bake as instructed, adding a few more minutes if needed.
6. How do I store leftovers?
Store any leftovers in an airtight container and refrigerate for up to 3 days. Reheat in the oven or microwave until heated through.
7. Can I use other cheeses instead of Parmesan?
Certainly. Mozzarella, cheddar, or even feta can be used, though each will give a slightly different flavor.
8. Is the olive oil solely for cooking, or can it be substituted with another oil?
Olive oil is both for flavor and cooking. However, if you don’t have it on hand, another cooking oil like canola or vegetable oil can be used.
9. How can I add more spice to the dish?
For an added kick, you can sprinkle some red chili flakes or even incorporate a bit of spicy sauce or seasoning into the creamy mixture.
10. I don’t have fresh parsley. What can I use for garnish instead?
If you don’t have fresh parsley, fresh basil, chives, or even green onions can work as an aromatic garnish.
CREAMY CAULIFLOWER AND CHICKEN PASTA BAKE
Nutritions
Ingredients
- Pasta: 8 oz 227g
- Chicken breasts diced: 2 (approx. 400g)
- Fresh cauliflower: 1 medium-sized head approx. 500g
- Olive oil: 2 tbsp 30ml
- Garlic minced: 3 cloves
- Cream cheese low fat: 4 oz (113g)
- Parmesan cheese grated: 1/2 cup (45g)
- Salt: 1 tsp 5g
- Black pepper: 1/2 tsp 2.5g
- Fresh parsley chopped: for garnish
Instructions
- Start by preheating your oven to 375°F (190°C).
- In a large pot of boiling water, add a pinch of salt and cook the pasta as per package instructions until al dente. Once done, drain and set aside.
- While the pasta cooks, chop the cauliflower into bite-sized florets.
- In a large skillet, heat the olive oil over medium heat. Once hot, add in the chicken pieces. Cook until they turn golden brown.
- Add minced garlic to the skillet and stir for a minute or until fragrant.
- Now, toss in the cauliflower florets. Cook for 5-7 minutes, or until they begin to soften.
- Reduce the heat and stir in the cream cheese until you achieve a smooth and creamy texture.
- Sprinkle the parmesan cheese, salt, and black pepper. Stir well until the cheese melts.
- Combine this creamy chicken and cauliflower mix with the drained pasta. Mix well ensuring the pasta is well coated.
- Transfer this mixture to a baking dish.
- Place in the preheated oven and bake for 25 minutes or until the top becomes golden and slightly crispy.
- Once done, remove from oven and sprinkle freshly chopped parsley over the top.
Notes
- This Creamy cauliflower and chicken pasta bake is best served hot right out of the oven.
- Pair it with a light green salad drizzled with a vinaigrette dressing for added freshness.
- If you’re in the mood for some crunch, consider serving with some garlic bread on the side.
- Though this bake is rich and filling on its own, a glass of your favorite non-alcoholic beverage can complement the flavors perfectly.
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