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Chicken with cauliflower in the oven

Baked Chicken and Cauliflower Casserole

A tasty cauliflower-and-chicken dinner. Wholesome cauliflower and lean chicken breast come together in a light dish that doesn't take much time to make. Baked together, the cauliflower and chicken become the base of a delicious, healthy dinner for the whole family.

Anna

Recipe author

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Composition / ingredients

Servings:

Chicken

300

Cauliflower

600

Eggs

Cream

200

Any cheese

150

Garlic

Vegetable oil

Salt

0.5

Spices dry

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 38 % 8 g

Fats 48 % 10 g

Carbohydrates 14 % 3 g

147 kcal

GI: 100 / 0 / 0

Cooking method

Cooking time: 50 min

Step 1:

Ready to make baked chicken and cauliflower? Gather everything you'll need. I use fresh cauliflower (mine is a small head), but frozen works too — no need to thaw it first. I use 10% cream, and for cheese I go with equal parts Parmesan and a mild semi-hard cheese, though any kind works. Add garlic to taste. Have your baking dish ready.
Step 2:

Rinse the fresh cauliflower and cut off the outer leaves. Use a knife to separate all the florets, breaking or cutting them into small pieces. I don't use the core.
Step 3:

Drop the florets into lightly salted boiling water and blanch for 3 to 4 minutes, depending on their size. Then drain them in a colander so all the liquid runs off.
Step 4:

Pat the rinsed chicken fillet dry and cut it into bite-sized pieces. Sear the chicken on each side. Season it with a little salt — at this stage I also add a pinch of dry spices.
Step 5:

Preheat the oven to 350°F (180°C). Grease a baking dish with vegetable oil or line it with parchment. Spread the blanched cauliflower florets evenly over the bottom.
Step 6:

Arrange the seared chicken pieces evenly over the cauliflower.
Step 7:

To make the sauce, whisk together the eggs and cream, then add the minced garlic, some of the grated cheese, salt, and spices to taste. Mix well.
Step 8:

Pour the egg-and-cream sauce over the cauliflower and chicken, then sprinkle with the remaining grated cheese. Bake in the preheated oven for 30 to 40 minutes, or until golden on top.
Step 9:

Serve the baked cauliflower and chicken hot. It's a complete dish on its own — tasty and good for you. This casserole makes a great family dinner, kids included. If you'd like, round it out with a potato or rice side and a simple salad.

For tips on keeping a cream sauce smooth, see our article on why cream and sour cream sometimes curdle in a sauce — and how to prevent it.
Keep in mind that every oven is different. Your temperature and bake time may vary from what's written here. For reliable results with any baked dish, get to know how your own oven behaves.
Every oil is only good up to a certain temperature — its smoke point — beyond which it starts to burn and form harmful compounds. Choose an oil with a high smoke point for cooking, and reserve delicate, low-smoke-point oils for finishing rather than frying.