Low Calorie Thanksgiving Chicken and Mashed Cauliflower Casserole
Tender chicken in a light cheese sauce under a golden mashed cauliflower topping made with Greek yogurt. 36g protein — 45 minutes, serves 6.
Equipment
- A large nonstick skillet, for searing the chicken before it goes into the dish
- A large saucepan, for steaming the cauliflower for the mash
- A ceramic baking dish (about 23 x 33 cm), for assembling and baking the casserole
- A potato masher, for the creamy cauliflower topping
Ingredients
- 700 g boneless, skinless chicken breasts
- 1 large head cauliflower (about 600g florets)
- 150 g plain Greek yogurt
- 20 g butter
- 40 g Parmesan cheese finely grated
- 60 g reduced-fat cheddar cheese grated
- 200 ml semi-skimmed milk
- 1 tbsp plain flour
- 1 tbsp olive oil
- 1 onion finely chopped
- 2 garlic cloves minced
- 1 tsp dried thyme
- Salt and black pepper to taste
Instructions
- Heat the oven to 190°C (375°F). Steam the cauliflower florets for 10–12 minutes until very tender, then drain well.
- Heat the olive oil in a large skillet over medium-high heat. Season the chicken with salt and pepper and sear for 3–4 minutes per side until golden. It does not need to be cooked through — it finishes in the oven. Slice into strips.
- In the same skillet, soften the onion for 3 minutes, add the garlic and thyme and cook for 30 seconds. Stir in the flour, then pour in the milk and simmer for 2–3 minutes until the sauce thickens. Stir in the cheddar until melted.
- Mash the drained cauliflower with the butter, then stir in the Greek yogurt until smooth and creamy. Season with salt and pepper.
- Put the chicken strips in the baking dish and pour the cheese sauce over the top. Spread the cauliflower mash evenly over the chicken and sauce.
- Scatter the Parmesan over the mash and bake for 20–25 minutes until the top is golden and the edges are bubbling.
- Rest for 5 minutes before serving so the sauce settles and the slices hold together.
Notes
Drain the cauliflower well or the mash runs. Stir Greek yogurt into the mash off the heat. Keeps 3 days refrigerated; reheat covered at 180°C (350°F).