Delicious Low Syn Chicken, Broccoli and Cauliflower Pasta Bake – perfect combination for a filling family meal.
I love the simplicity of pasta bakes. They are great family meals and you can normally incorporate vegetables that become appealing to the whole family (including those fussy vegetable avoiders) because cheese and vegetable combination is just too delicious to resist.
I mean just look at this Low Syn Creamy Cheesy Chicken, Broccoli and Cauliflower Pasta bake, it looks amazing, right and really quick to make, meaning you can get in from work, quickly combine all the ingredients and bung it in the oven and have it on the table by the time you have cleared up and set the table.
The best part of all is that this Chicken, Broccoli and Cauliflower Pasta bake is low in syns when using your healthy extra A, the syns coming from the tiny bit of mustard used in the sauce.
Please don’t go omitting that mustard just to remove the syns, you can spare just 1/2 a syn for a serving surely? The mustard really adds to the flavour of the sauce.
So what did I use to get that creamy sauce? Simple! Laughing cow and stock when mixed together does something magical. It becomes a silky creamy flavoursome sauce that is great for pasta and a variety of other creamy sauces. I’ve been doing this little trick for years and you will see it used on a few different recipes:
- Syn Free One Pot Creamy Zucchini Pasta
- Syn Free Scalloped Potatoes
- Syn Free Vegetarian Meatballs in Creamy Tomato Sauce
- Chicken and Leek Pie
- Syn Free One Pot Creamy Garlic Pasta
- Chicken and Asparagus No Pastry Pie
- Low Syn Creamy Vegetable Pasta Bake
- Low Syn Pork Chops with Creamy Mashed English Peas
or head on over to my FULL RECIPE INDEX for over 800+ delicious Slimming World Recipes all fully searchable by meal type, syn value, ingredients etc.
How can I add a 1/3 speed foods to this Chicken, Broccoli and Cauliflower Pasta Bake?
The pasta bake already has lots of speed food in the actual bake with the added broccoli and cauliflower, so I tend to enjoy this just as it is. but if you feel super hungry, this really would go well with any additional vegetables of choice.
What Kitchen Items do I need to make this Chicken, Broccoli and Cauliflower Pasta Bake?
- Shallow Casserole dish or oven proof dish
- Kitchen Scales
- Measuring Jug
- Measuring Spoons
- Wooden Spoon
- Santoku Knife (perfect knife for chopping veg)
- Chopping Board
- Frying Pan
- Saucepan
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Low Syn Chicken, Broccoli and Cauliflower Pasta Bake | Slimming World
Delicious Low Syn Chicken, Broccoli and Cauliflower Pasta Bake – perfect combination for a filling family meal.
Ingredients
- 455g/1lb chicken breasts, sliced into bitesize pieces
- 200g (7oz) of uncooked pasta (I used penne)
- 200g (7oz) of fresh broccoli
- 200g (7oz) of fresh cauliflower
- 8 laughing cow lights (2xHEa’s)
- 30g/1oz of cheddar (1 HEa)
- 50g/2oz of mozzarella (1 HEa)
- 2 cups/480ml of chicken stock
- 2 teaspoons of wholegrain mustard (1 syn)
- salt and black pepper
- 1/2 tsp of garlic powder
- cooking oil spray
Instructions
- Preheat oven to 180c or 350f (gas mark 4)
- Season the chicken breast with garlic powder, salt and black pepper.
- Spray a frying pan over a medium high heat with some cooking oil spray.
- Add the chicken breast and cook until lightly golden, remove and set aside.
- Add the pasta to a saucepan of hot water, cook to al dente and drain and set aside.
- Add the laughing cow lights to a large jug along with the mustard.
- Pour in the chicken stock and whisk until melted.
- Add the sauce to the frying pan over medium heat, along with the broccoli and cauliflower and simmer for a couple of minutes until the sauce appears creamy (don't worry about it not being super thick, as the starch from the pasta will thicken it more as it cooks in the oven)
- Stir in the chicken and pasta and combine well.
- Add to an oven proof dish.
- Top with the cheddar and mozzarella and season with a little black pepper.
- Place in the oven and bake until the cheese is melted and golden. Approx 35-40 mins.
- Enjoy!!
Notes
This recipe is Slimming World and Weight Watchers friendly.
- Extra Easy - 1 HEa and 0.5 syns per serving
- WW Flex/Freestyle Smart Points - 10
*suitable for freezing
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Nutrition Information
Yield
4Serving Size
1 servingAmount Per ServingCalories 474 Total Fat 9.3g Saturated Fat 5.3g Cholesterol 27mg Sodium 548mg Carbohydrates 46g Fiber 2g Sugar 4g Protein 45g
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Nutritional information is an estimate and is to be used for informational purposes only
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tyl
July 17, 2013 at 10:52 pmwhat is “1 HEa serving”? i can’t find what it means anywhere online, and i don’t know what the measurements are without it… :/
Guest
July 29, 2013 at 12:20 pmhealthy extra a that’s what hea means!
Michelle
July 29, 2013 at 12:22 pmit means healthy extra A!
Laura
February 23, 2017 at 4:39 pmI made this tonight and I can sum it up in one word….AMAZING!!
Thanks for the great recipe!! I give it ten stars!!
Shevy (Slimming Eats)
February 25, 2017 at 12:00 pmsuch a lovely comment Laura- so glad it was a hit 🙂
Mel
May 8, 2017 at 3:33 amDo you need to defrost or cook the veg first? Or do you just put it in the oven from frozen?
Shevy (Slimming Eats)
May 8, 2017 at 9:50 pmHi Mel, you can add the veg just as it is 🙂
Shevy (Slimming Eats)
July 6, 2017 at 10:04 amHi – just realized a step is missing from the recipe, it’s added now – so sorry. 🙂
Laura Williams
January 16, 2018 at 10:44 amCan you make this with fresh vegetables please?
Shevy (Slimming Eats)
January 20, 2018 at 10:58 pmHi Laura, yes fresh veg will be fine, you may want to parboil first.
Ally
November 18, 2018 at 6:25 pmIf you are using the cheddar cheese as an healthy extra a, you have to syn the other cheese which could be about 18 syns.
Shevy (Slimming Eats)
November 18, 2018 at 7:18 pmNo you don’t Syn the other cheese. This recipe serves 4 people. There are 4 healthy extra servings in the entire recipe, making it 1 healthy extra serving per person. You are only eating 1 serving remember not four
Shevy (Slimming Eats)
January 14, 2019 at 10:16 amI prefer to fully defrost and then reheat.
Siobhan
February 6, 2019 at 10:23 amBeautiful recipe! Filling and flavoursome!
Have tried with and without the mustard and they are both lovely!
A great meal for family tea and work lunches the day after.
Lauren
February 18, 2019 at 7:52 amJust wondering if I could make this in a slow cooker? I haven’t got an oven at the moment would love to make this!
Shevy (Slimming Eats)
February 18, 2019 at 10:01 amHi Lauren, I haven’t been able to test this in the slow cooker, so wouldn’t be able to say.
Odette
February 18, 2019 at 1:36 pmCan I use a deep lasagne pirex dish or does it have to be shallow
Shevy (Slimming Eats)
February 20, 2019 at 1:29 pmyou can use any pan you like so long as all the ingredients fit and it’s oven safe 🙂
Helen
February 23, 2019 at 11:59 amWe made it this evening and it is so tasty and really filling. Thank you for sharing it, even my fussy 8 yr old ate it.
Valerie
April 24, 2019 at 12:25 amThis was absolutely delicious as are all your recipes. I am so glad I found you
Deb Nelson
June 5, 2019 at 2:23 pmOMG, this was absolutely delicious, this is an absolute keeper of a recipe!
So very tasty
Thank you so much
Shevy (Slimming Eats)
June 6, 2019 at 10:00 amthank you – glad you enjoyed it 🙂
Amii
July 17, 2019 at 2:59 pmMade this tonight and oh wow, was delicious. I added sweet corn and mushroom to get a few more veggies in . This will definitely be a regular on the menu, thank you
Geraldine Law
July 24, 2019 at 1:39 pmI made this dish tonight for the first time the sauce with the laughing cow cheese and whole grain mustard was totally delicious…..my husband had a 3rd helping ☺️
Ryan
July 31, 2019 at 7:40 amCan you make everything up to the step of putting in the oven in the morning then cook it in the oven in the evening?
Shevy (Slimming Eats)
August 8, 2019 at 11:10 amyep that will work for sure 🙂