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Yields: 6 Servings | Prep Time: 20 mins | Cook Time: 25 mins – yields 6 servings prep time 20 mins cook time 25 mins
Stav Kogan

Yields: 6 Servings | Prep Time: 20 mins | Cook Time: 25 mins

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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 4 servings
Calories: 440
Ingredients Method Nutrition

Ingredients
  

  • 2 tbsp (30 ml) avocado oil, coconut oil, or cooking fat of choice
  • 2 lbs (907g) boneless, skinless chicken breasts or thighs, chopped into bite-size pieces
  • 1 medium yellow onion (approx. 6 oz / 170g), peeled and diced
  • 4 cloves garlic, peeled and minced
  • 6 cups (approx. 16 oz / 454g) broccoli florets
  • 5 cups (approx. 17.5 oz / 500g) cauliflower florets
  • 1 cup (240 ml) full-fat unsweetened coconut milk
  • 1 cup (240 ml) chicken stock, plus up to 1 extra cup (240 ml) if needed for consistency
  • 2 tsp garlic powder
  • 2 tsp curry powder
  • 0.5 tsp (1.2g) cayenne pepper (adjust to taste)
  • 0.5 tsp (1.2g) paprika
  • Salt and freshly ground black pepper, to taste
  • 0.5 cup (120 ml) water (for steaming broccoli)

Method
 

  1. Preheat your oven to 425°F (220°C) and ensure the rack is in the middle position.
  2. Heat the 2 tbsp (30 ml) of oil over medium heat in a large skillet; once hot, sauté the 2 lbs (907g) of chopped chicken for 5 to 6 minutes until just about cooked through, then remove the chicken to a clean plate and set aside.
  3. In the same skillet used for the chicken, sauté the diced onion and minced garlic for 3 to 5 minutes until the onions are translucent.
  4. Add the 6 cups (454g) of broccoli florets and approximately 0.5 inch (1.2 cm) of water to the skillet, cooking while stirring occasionally for 3 to 5 minutes until the broccoli is bright green and slightly tender.
  5. While the broccoli cooks, combine the 5 cups (500g) of cauliflower florets, 1 cup (240 ml) of coconut milk, and 1 cup (240 ml) of chicken stock in a large saucepan; bring to a boil over high heat, then reduce to medium, cover, and simmer for 10 minutes until the cauliflower is fork-tender.
  6. Transfer the cauliflower and cooking liquid to a food processor or use an immersion blender to puree the mixture until completely smooth and no lumps remain.
  7. If the sauce is too thick, gradually add more chicken stock in 0.25 cup (60 ml) increments to reach your desired consistency, though a thicker sauce works best for this casserole.
  8. Mix in the 2 tsp garlic powder, 2 tsp curry powder, 0.5 tsp cayenne pepper, and salt and black pepper to taste into the cauliflower puree.
  9. Place the sautéed broccoli-onion mixture and the cooked chicken into a 9 x 13-inch (23 x 33 cm) casserole dish or similar-size ovenproof dish.
  10. Pour the cauliflower cream sauce over the chicken and vegetables, stirring gently to combine everything well.
  11. Sprinkle the top evenly with the 0.5 tsp paprika for color and flavor.
  12. Bake in the preheated oven for 10 minutes, or until the top is slightly browned and the sauce is bubbly around the edges.
  13. Don't Overcook the Broccoli: When sautéing the broccoli in step 4, aim for "crisp-tender" rather than fully soft. The broccoli will continue to cook in the oven. If it's too soft going in, it will become mushy after baking.
    14. Control the Sauce Consistency: When blending the cauliflower sauce, add the extra chicken stock slowly. You want a consistency similar to a thick alfredo or condensed soup so it coats the ingredients without making the casserole watery.
    Rotisserie Hack: To save 10 minutes of prep time, you can use 4 cups of shredded rotisserie chicken instead of cooking raw chicken breast. Just skip step 2 and add the cooked chicken directly to the casserole dish.
    Boost the Browning: If you want a crustier top without cheese, try sprinkling a mixture of almond flour and nutritional yeast on top before adding the paprika in step 11.

Nutrition

Calories: 440kcalCarbohydrates: 16gProtein: 50gFat: 18g

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