NUTRITION

SERVINGS

INGREDIENTS

4 ounces Chicken Breast

1 cup Cauliflower florets

1/2 cup Diced Carrot

1/2 cup Green Peas

1/4 cup Low-Fat Milk

1 tsp Olive Oil

1 small Onion (diced)

2 cloves Garlic (minced)

1/2 cup Low-Sodium Chicken Broth

1 tbsp Whole Wheat Flour

PREPARATION

• 1

  Preheat your oven to 400°F.

• 2

  Dice the chicken breast into bite-sized pieces and set aside.

• 3

  Steam the cauliflower florets until soft, then blend with low-fat milk until smooth to form the cauliflower crust base.

• 4

  Heat olive oil in a skillet over medium heat and sauté the diced onion until translucent.

• 5

  Add minced garlic and sauté for another 1 minute.

• 6

  Mix in the diced carrots and green peas, and cook for about 3-4 minutes until they start to soften.

• 7

  Sprinkle in the whole wheat flour and stir to coat the veggies, cooking for another minute to remove the raw flour taste.

• 8

  Pour in the low-sodium chicken broth and allow the mixture to simmer, creating a light creamy base.

• 9

  Stir in the chicken pieces and let simmer until the chicken is cooked through, about 5-7 minutes.

• 10

  Transfer the chicken and vegetable filling into a small baking dish.

• 11

  Spread the blended cauliflower mixture evenly over the top as a crust.

• 12

  Bake in the preheated oven for 15-20 minutes until the cauliflower crust sets and turns a light golden color.

• 13

  Remove from oven and let cool slightly before serving.