Description
This casserole is a satisfying comfort dish for a chilly winter evening. Full of protein and vegetables, entirely grain free and low carb.
Ingredients
Chicken and Vegetables
- 1 pound boneless skinless chicken breasts or thighs
- Celtic sea salt
- Crushed red pepper or black pepper
- 1 teaspoon dried thyme or oregano
- 3 1/2 Tablespoons olive oil, divided
- 4 cups broccoli florets
- 1 1/2 cups carrots cut into ¼” half moon slices
Sauce Ingredients
- 1 Tablespoon ghee or olive oil
- 1 medium onion chopped
- 4 cloves garlic minced
- 4 Tablespoons arrowroot or tapioca flour
- 2 cups chicken bone broth or vegetable broth
- 1/2 cup coconut milk, full fat
- 1 Tablespoon spicy brown mustard
- 2 Tablespoons nutritional yeast, optional
- 1/4 teaspoon Celtic sea salt or to taste
- 1/8 teaspoon black pepper or to taste
- 1 teaspoon Italian Seasoning
- 3 cups (12 oz) riced cauliflower – you can purchase this already prepped to save time*
- 1/4 cup sun dried tomatoes in olive oil coarsely chopped
- 1/4 cup Vegan Parmesan or toasted sesame seeds or roasted cashews for topping
Instructions
Cooking the Chicken & Vegetables
- Preheat your oven to 425 degrees. Place chicken on a baking sheet and coat with 1 1/2 tablespoons olive oil and sprinkle both sides with salt, red pepper flakes, thyme.
- Roast chicken for 20 minutes or until cooked through. Midway through, flip the chicken for even roasting.
- While the chicken is cooking, on a separate baking sheet, arrange broccoli and carrots and toss with 2 tablespoons oil and sprinkle with salt and pepper.
- Roast broccoli and carrots for 10-15 minutes or until just barely fork tender, stirring midway through.
- Once done, lower the oven temp to 400 degrees.
- While the chicken and vegetables are cooking prepare the sauce.
Preparing the Sauce and Assembling the Casserole
- Heat a large saute pan over medium-low heat and add 1 tablespoon oil. Add the onions, cook until translucent and fragrant, 3-4 minutes, then add the garlic and continue to cook until fragrant, 1 minute.
- Measure broth and whisk in the arrowroot flour.
- In a separate measuring cup, measure coconut milk, add mustard and nutritional yeast, mix together.
- Add broth/tapioca to onions while whisking. Add coconut milk mixture and continue to stir.
- Raise the heat and bring to a boil, stirring. Once boiling, lower to a simmer and continue to stir and cook for another minute, until nice and thick.
- Add the Italian seasoning. Stir in salt and pepper to taste.
- Stir in the cauliflower rice, cook 1 minute to soften and remove from heat. It will be thick.
- Shred chicken or cut into bite size pieces.
- Add the chicken, broccoli and carrots to the sauce/rice mixture, stir mix evenly.
- Pour into a 2-quart baking dish. Top 2 tablespoons of sun dried tomatoes and sprinkle just enough vegan parmesan or other topping to lightly cover the top.
- Bake in a 400 degree oven for about 20 minutes, until bubbling and cauliflower rice is soft.
- Serve hot with additional vegan parmesan and chopped sun dried tomatoes on the side!
- Store covered with plastic wrap in the refrigerator for up to 4 days.
- Reheat in 350 degree oven 5-8 minutes until hot.
- You can freeze the casserole covered for up to 1 month.
Equipment
Notes
To make your own riced cauliflower there are two techniques you can use. Either one is good.
1. Shred on a box grater with the medium-size holes traditionally used for cheese.
2. Cut into florets and place in a food processor, pulse into small pieces. With both techniques you’re aiming for little pieces the size of rice.
- Prep Time: 40 minutes
- Cook Time: 20 minutes
- Category: Main Dish, Lunch
- Method: Bake
- Cuisine: Paleo, Gluten Free, Dairy Free, Whole30, Low Carb