Italian Chicken Cauliflower Pie

Difficulty | Serves 2 | Book - Cooking for 1 or 2 people

Italian Chicken Cauliflower Pie recipe

300g cauliflower
1 tsp Flora® Light margarine
cooking spray
175g raw skinless chicken breast diced
½ teaspoon crushed garlic (in jar)
½ cup carrot diced
⅓ cup onion diced
⅓ cup water
½ cup green capsicum diced
¾ cup mushrooms sliced
½ cup frozen corn kernels
½ cup fresh tomato diced
¾ cup no-added-salt canned diced tomatoes
1 tablespoon no-added-salt tomato paste
½ teaspoon dried basil
½ teaspoon salt-reduced chicken stock powder
3 tablespoons (25g) sliced black olives
pinch pepper
2 tablespoons (12.5g) 30% reduced fat tasty cheese freshly grated

Per serve
Kilojoules1108 (cals 265)
GI RatingLow


  1. Break cauliflower into small pieces then place in a microwave dish with a little water. Microwave on high for around 10 minutes or until cauliflower is soft and cooked through. Once cooked drain well and add margarine. Using a stick blender or food processor blend until cauliflower is smooth and creamy. Leave to one side.
  2. Coated a medium size non-stick frypan generously with cooking spray, sauté chicken and garlic until cooked. Removed from pan and leave to one side.
  3. Re-spray frypan then add carrots and onion with 2 tablespoons of water (from the ⅓ cup in ingredients list), cook 3 minutes.
  4. Add capsicum, mushrooms and corn to pan. Cook 3 minutes.
  5. Add fresh tomatoes, canned tomatoes, tomato paste, basil, stock powder, olives, pepper and remaining water to pan, combine well. Cook until vegetables are cooked to your liking.
  6. Place chicken back into pan and fold with vegetable mix. Pour into a small lasagne dish.
  7. Top with cauliflower mash then sprinkle grated cheese on top. Place under griller until cheese has melted and golden brown.

NOTE: Use remaining tomatoes in another recipe or freeze for later use.

NOTE: This recipe can be made to serve 4 or 6 people by multiplying the ingredients by 2 or 3 respectively.

Suitable to be frozen for 2-3 weeks

Dietitian's tip

Cauliflower provides antioxidants and phytonutrients that help fight cancer. It is also low in kilojoules and high in fiber that contributes to managing body weight.

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