Ingredients
Cooking spray
1 large head cauliflower, washed and cut into small chunks
½ medium onion, chopped (about 1 cup)
1 large egg white
½ cup Cabot Lowfat Plain Greek Yogurt
1 (15-ounce) can tomato or pizza sauce
¼ cup grated Parmesan cheese
1 teaspoon Italian blend seasoning (or ½ teaspoon oregano and ½ teaspoon basil)
½ teaspoon salt
½ teaspoon garlic powder
¼ teaspoon ground black pepper
1 packet Stevia (or sweetener of choice)
1½ cups cooked and finely diced chicken breast
2 ounces Cabot Lite50 Sharp Cheddar, grated (about ½ cup)
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Directions
PREHEAT oven to 425°F. Coat large casserole dish with cooking spray.
PLACE cauliflower and onion in large microwave-safe bowl and cover with plastic wrap. Microwave for about 5 minutes to steam and soften slightly. Alternatively, simmer vegetables in water on stovetop for several minutes until slightly softened; drain.
MIX egg white, yogurt, tomato or pizza sauce, Parmesan and seasonings together in a medium bowl.
ADD cauliflower, onion and chicken to sauce mixture; pour into prepared baking dish. Top with cheddar and cover with foil.
BAKE for 30 minutes. Uncover dish and bake for an additional 5 to 10 minutes or until cheese is lightly golden brown.
Calories: 203
Serving Size: 1/6 recipe
% Daily Value
Total Fat: 7.5g
12%
Saturated Fat: 2.5g
13%
Cholesterol: 38mg
13%
Sodium: 743mg
31%
Carbohydrates: 16g
5%
Dietary Fiber: 7.5g
30%
Protein: 22g
Calcium: 207mg
21%
4.5 out of 5 stars (based on 2 reviews)
reddart
April 29, 2014
This was simple and delicious. I’m trying to cut carbs and was looking for a recipe w/o pasta, etc. I found this on Facebook. I did make a few substitutions – broccoli instead of cauliflower, sour cream instead of yogurt and pasta sauce in place of tomato sauce. I also used a little more shredded Cabot on top!
mary
June 14, 2013
very easy and very healthy. i used fresh basil, added parsnips to steamed veggies and increased cheese amount a little. big hit with family. will make again.
