A layer of chicken, carrots, zucchini and broccoli lies beneath a mock mashed potato topping for a nutritious meal low in carbohydrates.Ingredients
1 TBSP olive oil
2 cloves garlic, minced
1 cup sliced carrots
1 cup diced zucchini
1 cup chopped broccoli
1 cup cooked, diced chicken
1 1/2 tsp Italian seasoning
1/2 tsp dried sage
1/2 tsp dried rosemary
Pepper to taste
1 14 oz. can low sodium chicken broth
1/4 cup + 2 TBSP low fat milk, divided
2 TBSP corn starch
1 head of cauliflower, cut from stem and chopped in 1 inch pieces
1 TBSP butter
1/4 cup shredded cheddar or Monterey jack cheese
Preheat the oven to 400 degrees F.
Heat olive oil over medium-high heat. Sauté garlic, carrots, zucchini and broccoli 10-12 minutes, or until tender.
Add chicken, Italian seasoning, sage, rosemary and pepper to taste. Reduce heat to low.
In a small pot, whisk broth, 1/4 cup of milk and corn starch. Heat over medium heat until thickened. Add to the vegetable mixture.
Place cauliflower, 2 TBSP of milk and butter into a microwave proof bowl. Microwave for 5 minutes. Spoon the liquid over the cauliflower and microwave 5 more minutes. Repeat 1 more time until cauliflower is tender. Run cauliflower and liquid plus cheese through a food processor or blender until smooth.
Pour the chicken and vegetables into a 2 quart baking dish. Smooth cauliflower purée over the top.
Bake covered for 20 minutes, uncovering for the last 5 minutes.
- For 1/6 of the recipe
- Calories 159
- Saturated Fat 3g
- Sodium 188mg
- Carbohydrates 10g
- Dietary Fiber 2g
- Protein 10g