Easy Cauliflower Casserole with Chicken
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You can talk for a long time about the benefits of cauliflower. But, perhaps, this is not its main advantage. It is loved by many, because no matter how you cook it – in the oven, in a frying pan in batter, in jars for the winter – it will still turn out delicious. For example, cauliflower casserole with chicken. You should cook it once according to our recipe and you will become a fan of this dish. Fast, tasty, healthy and low-calorie. What could be better?
The casserole requires a minimum of ingredients – cauliflower, chicken fillet, eggs and cheese. Preparing quickly – literally 20 minutes plus time for baking. Suitable for lunch – a hot and tasty dish, and for dinner – few calories.
Ingredients
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Nutrients
Calories
115.97
115.97
Carbohydrates
2.46
2.46
Fat
5.73
5.73
Protein
13.21
13.21
Step by step method
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Step 1
Thoroughly rinse the cabbage under running water and separate the inflorescences. Chicken fillet cut into small cubes.
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Step 2
Salt and pepper the chicken to taste, and then mix. Break all the eggs into the blender bowl and add greens to them. Beat the mass until smooth.
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Step 3
Grease a baking dish with olive oil and put the cauliflower in it. Salt and pepper. Put the chicken meat in an even layer on top and pour the beaten egg with herbs. We put the baking sheet in the oven, heated to 180 degrees, for 40 minutes. 10 minutes before cooking, sprinkle the casserole with cheese.
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Step 4
As you can see, preparing a delicious dish is not at all difficult. Try it too. Even a child will not refuse such an unusual casserole. It looks so pretty and appetizing.
Tips & variations
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Cauliflower contains a large number of substances that have anti-inflammatory, anti-carcinogenic properties that protect against diseases of the cardiovascular system. It improves brain function and even prevents weight gain. Due to its low calorie content, you can allow more cauliflower to be eaten in a variety of meals.
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Cauliflower is one of the cancer-preventing vegetables. It is especially effective in the prevention of cancer of the breast, rectum, liver, lungs and stomach. The anticarcinogenic properties of cauliflower are provided by special chemical compounds - glucosinolates containing sulfur. In the process of digestion, they turn into biologically active components that prevent the growth of cancer cells.
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Just 100 g of cauliflower contains about 77% of the recommended daily allowance of vitamin C, known for a large number of useful properties. In addition to vitamin C, cauliflower is a rich source of vitamin K, which strengthens bones and prevents osteoporosis. Vitamin K also takes part in blood clotting processes and enriches the body with calcium.
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Cauliflower contains a large amount of fiber. 100 g of the cooked product contains about 10% of the daily requirement of this substance, which prevents the development of constipation, makes the stool softer and facilitates its passage through the intestines. These properties of cauliflower favorably affect the state of the digestive tract.
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Low in calories (only 25 K per 100 g), no fat, low carbohydrate content, and at the same time, an abundance of fiber makes cauliflower an ideal product for those who want to lose weight. In addition, cauliflower helps to eliminate toxins and excess fluid from the body, which in general improves your health.
EVGENIY
Cheese chicken is great for a calorie-packed lunch that will help you recuperate after your workout. Also in the dish there are greens and cabbage, which will give the dish the taste of vegetables and peppers.