The Millennial Chef

Healthy Cauliflower Rice Casserole


Extra virgin olive oil

1 cup of onions, diced small

2 cloves of garlic, minced

2 12 oz bags of frozen cauliflower rice

1 12 oz bag of frozen green beans

1 lemon

1 rotisserie chicken, white meat removed and diced

1/2 cup of country ham, 3-4 slices of deli ham too if you rather that, diced

1 tablespoon of butter

1 tablespoon of flour

1 cup of skim milk

1 cup of low sodium chicken stock

1 teaspoon of ground mustard

Pinch of teaspoon of nutmeg

2 cups of non-fat cheddar cheese

1/2 cup of non-fat Greek yogurt *optional*

Salt and pepper, to taste

Serving Size- 6-8


1. Preheat your oven to 350.

2. Take out a saute pan with high sides and add 1 tablespoon of extra virgin olive oil. Bring the pan up to a medium to low heat and add the onions to the pan and cook for about 5-7 minutes, or until they're tender. Season with salt and pepper. Then, add in the garlic and cook for an additional minute. Next, add the frozen cauliflower rice and green beans to the pan and season with more salt and pepper. Cook this all together until the cauliflower rice and beans have thawed and cooked a bit. Once the vegetables have cooked, add them to a big bowl and squeeze half a lemon over everything and mix. Next, add the ham to the same pan and cook until it gets brown. Add the ham to the bowl. Remove the white meat from the rotisserie chicken, dice, and also add to the bowl.

3. Next, make your creamy sauce. Add 1 tablespoon of butter to the same pan you cooked all your vegetables in and melt. Then sprinkle in 1 tablespoon of flour and whisk together. Cook on medium heat for a minute or so. After that flour flavor has cooked out, add in the milk and chicken stock. Bring the heat up to high and whisk until the sauce thickens. This will take about 5 minutes or so. Once it gets to the consistency you like, turn off the heat and season with a teaspoon of salt, pepper, ground mustard and a pinch of nutmeg. Taste for seasonings. Add 1 cup of cheddar cheese and mix until it melts. Once the sauce has come together, taste again for seasonings (always), and pour over the vegetable mixture. Squeeze the other half of the lemon over everything next. Combine and season with a little more salt and pepper. If it feels a little dry, add in 1/2 cup of Greek yogurt and mix. Add the mixture to a 13X9 baking dish and sprinkle the rest of the cheese on top. Bake for 20-30 minutes, until the cheese has melted and everything has come together!


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