Microwave Smoky Chicken, Broccoli & Monterey Jack Cauliflower Casserole
A hearty microwave chicken, broccoli, mushroom, and cauliflower rice casserole with melted Monterey Jack and smoky paprika. It is low-carb, high-protein, and uses pantry staples for an inexpensive one-serving dinner.
- Calories
- 820
- Protein
- 67g
- Carbs
- 24g
- Fat
- 43g
Per serving
Ingredients
For 4 servings · 26 min total
- boneless skinless chicken breast, sliced2 lb
- cauliflower rice6 cup
- broccoli florets2 12 oz
- mushrooms, sliced2 cup
- yellow onion, diced1 cup
- shredded monterey jack cheese6 oz
- chicken broth1 cup
- canola oil4 tsp
- garlic, minced4 tsp
- smoked paprika2 tsp
- salt & black pepper1 tsp
Instructions
- 1Place the sliced chicken in a large microwave-safe bowl with the oil, garlic, smoked paprika, salt, and black pepper, and toss to coat.
- 2Cover loosely with a microwave-safe lid or vented plastic wrap and microwave on high for 4 minutes. Stir, separate any pieces, and continue microwaving in 1-minute intervals until the chicken reaches 165°F throughout.
- 3Add the onion, mushrooms, cauliflower rice, broccoli, and chicken broth. Stir well, cover loosely, and microwave for 5 minutes.
- 4Stir thoroughly, then microwave for 2 to 3 more minutes, until the vegetables are tender and steaming hot.
- 5Stir in the Monterey Jack, cover, and let stand for 2 minutes so the cheese melts. Check that the chicken is still 165°F before serving.
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Let's Get Hot provides general wellness and nutrition planning, not medical advice. Calorie targets, timelines, and grocery costs are estimates. Always verify product labels and ingredients yourself when managing serious allergies, and consult a healthcare or nutrition professional before making significant dietary changes.