Creamy Chicken and Broccoli-Cauliflower Casserole
This comforting casserole combines shredded chicken with tender broccoli and cauliflower, all enveloped in a creamy, flavorful sauce. It’s a perfect way to enjoy a nutritious meal while managing your dietary needs.
Ingredients with Glycemic Index (GI)
- Shredded Chicken (cooked) - GI: 0
- Broccoli (chopped) - GI: 15
- Cauliflower (chopped) - GI: 15
- Heavy Whipping Cream - GI: 0
- Cream Cheese (low-fat) - GI: 0
- Garlic Powder - GI: 0
- Onion Powder - GI: 0
- Black Pepper - GI: 0
- Salt - GI: 0
- Olive Oil (for greasing the dish) - GI: 0
Cooking Instructions
- Preheat your oven to 350°F (175°C).
- In a mixing bowl, combine shredded chicken, chopped broccoli, and chopped cauliflower.
- In another bowl, mix together heavy whipping cream and cream cheese until smooth. Stir in garlic powder, onion powder, black pepper, and salt to taste.
- Pour the cream mixture over the chicken and vegetable mixture. Stir well until everything is combined.
- Grease a baking dish with a little olive oil and transfer the mixture into the dish, spreading it evenly.
- Bake for 25-30 minutes, or until the veggies are cooked through and the top is slightly golden.
- Let it cool for a few minutes before serving.
Flavor Profile Explanation
This casserole features a rich and creamy texture from the cream and cream cheese, balanced with the fresh, earthy flavors of broccoli and cauliflower. The garlic and onion powder add depth, while the chicken provides savory heartiness.
Serving Size
4 servings
Nutritional Facts
| Nutrient | Amount per Serving |
|---|---|
| Calories | 280 |
| Total Fat | 18g |
| Saturated Fat | 10g |
| Cholesterol | 90mg |
| Sodium | 350mg |
| Total Carbohydrates | 5g |
| Dietary Fiber | 2g |
| Sugars | 1g |
| Protein | 28g |
Disclaimer: Nutritional facts are AI generated and are not guaranteed to be accurate.
Type-2 Diabetic Friendly Explanation
This casserole is a great option for those managing Type 2 diabetes as it is low in carbohydrates and utilizes low glycemic index ingredients. The combination of protein from the chicken and fiber from the vegetables helps to stabilize blood sugar levels while providing satiety.
Enjoy your creamy chicken and broccoli-cauliflower casserole! If you need any adjustments or modifications, feel free to ask!
Created and Last Updated: March 19, 2025
Disclaimer: AI-generated content may contain errors. Verify all information before use, especially cooking times and temperatures for meats and other perishable items.
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