Chicken Enchilada Casserole With Cauliflower
This Chicken Enchilada Casserole With Cauliflower is a cozy, flavorful twist on traditional enchiladas, perfect for a wholesome family dinner or meal prep.
Equipment
- Large Pot
- Large Skillet
- Mixing Bowl
- Baking Dish
- Sharp Knife
- Measuring cups and spoons
Ingredients
- 8 ounces chicken breast cooked and shredded
- 1 pound cauliflower florets about 7 slightly heaping cups
- 1 tablespoon extra-virgin olive oil for sautéing and adding healthy fats
- 1 tablespoon garlic minced
- 1 large onion roughly chopped
- 1 tablespoon taco seasoning
- 10 ounces red enchilada sauce 1 (10-ounce) can; use gluten-free if needed
- 1 large egg helps bind the ingredients together
- 1 egg white egg white adds extra protein without too much fat
- 1 teaspoon salt enhances all the flavors
- black pepper to taste
- 4 ounces diced green chilis 1 (4-ounce) can
- 1 cup reduced-fat Mexican cheese blend
- cilantro fresh, for garnish
- tomatoes diced, for topping
- avocado sliced, for serving
Instructions
- Begin by steaming the cauliflower florets until tender, about 8-10 minutes. You want them soft enough to mash but not mushy.
- In a large skillet, heat the extra-virgin olive oil over medium heat. Add the chopped onion and minced garlic, cooking until the onion is translucent and fragrant, about 5 minutes.
- In a mixing bowl, combine the steamed cauliflower, sautéed onion and garlic, shredded chicken, taco seasoning, diced green chilis, red enchilada sauce, large egg, egg white, salt, and black pepper. Mix well until everything is evenly coated.
- Preheat your oven to 375°F (190°C). Grease your baking dish with a little olive oil. Spread the cauliflower mixture evenly in the dish, then sprinkle the reduced-fat Mexican cheese blend on top.
- Bake in the preheated oven for about 25-30 minutes or until the cheese is melted and bubbly, and the edges are slightly golden.
- Remove the casserole from the oven and let it cool for a few minutes. Top with fresh cilantro, diced tomatoes, and sliced avocado before serving.
Notes
- Don’t overcook the cauliflower; it should be tender but not mushy to hold its shape in the casserole.
- Ensure all ingredients are well mixed to avoid dry spots in the casserole.
- Let the casserole cool for a few minutes after baking to help it set and make serving easier.
- If the casserole is too dry, add a splash more enchilada sauce before serving for extra moisture.
- For dairy-free or vegan options, substitute cheese with dairy-free alternatives and replace eggs with flax eggs as suggested.