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Chicken, Broccoli and Cauliflower Pasta Bake

January 25, 2013 40 Comments

41.5Kshares

Delicious Low Syn Chicken, Broccoli and Cauliflower Pasta Bake – perfect combination for a filling family meal.

Delicious Low Syn Chicken, Broccoli and Cauliflower Pasta Bake - perfect combination for a filling family meal. | Slimming World and Weight Watchers friendly

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.

Delicious Low Syn Chicken, Broccoli and Cauliflower Pasta Bake - perfect combination for a filling family meal. | Slimming World and Weight Watchers friendly

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.

Delicious Low Syn Chicken, Broccoli and Cauliflower Pasta Bake - perfect combination for a filling family meal. | Slimming World and Weight Watchers friendly

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.

Delicious Low Syn Chicken, Broccoli and Cauliflower Pasta Bake - perfect combination for a filling family meal. | Slimming World and Weight Watchers friendly

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.

Delicious Low Syn Chicken, Broccoli and Cauliflower Pasta Bake - perfect combination for a filling family meal. | Slimming World and Weight Watchers friendly

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

Delicious Low Syn Chicken, Broccoli and Cauliflower Pasta Bake - perfect combination for a filling family meal. | Slimming World and Weight Watchers friendly


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Delicious Low Syn Chicken, Broccoli and Cauliflower Pasta Bake - perfect combination for a filling family meal. | Slimming World and Weight Watchers friendly

Low Syn Chicken, Broccoli and Cauliflower Pasta Bake | Slimming World

Low Syn Chicken, Broccoli and Cauliflower Pasta Bake | Slimming World

Yield: SERVES 4
Prep Time: 10 minutes
Cook Time: 55 minutes
Total Time: 1 hour 5 minutes

Delicious Low Syn Chicken, Broccoli and Cauliflower Pasta Bake โ€“ 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 (2xHEaโ€™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

  1. Preheat oven to 180c or 350f (gas mark 4)
  2. Season the chicken breast with garlic powder, salt and black pepper.
  3. Spray a frying pan over a medium high heat with some cooking oil spray.
  4. Add the chicken breast and cook until lightly golden, remove and set aside.
  5. Add the pasta to a saucepan of hot water, cook to al dente and drain and set aside.
  6. Add the laughing cow lights to a large jug along with the mustard.
  7. Pour in the chicken stock and whisk until melted.
  8. 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)
  9. Stir in the chicken and pasta and combine well.
  10. Add to an oven proof dish.
  11. Top with the cheddar and mozzarella and season with a little black pepper.
  12. Place in the oven and bake until the cheese is melted and golden. Approx 35-40 mins.
  13. 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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Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

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  • Le Creuset Signature Cast Iron Shallow Casserole, 26 cm - Teal
    Le Creuset Signature Cast Iron Shallow Casserole, 26 cm - Teal
Nutrition Information:
Yield: 4 Serving Size: 1 serving
Amount Per Serving: Calories: 474Total Fat: 9.3gSaturated Fat: 5.3gCholesterol: 27mgSodium: 548mgCarbohydrates: 46gFiber: 2gSugar: 4gProtein: 45g

Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

© Siobhan (Slimming Eats)
Cuisine: Italian / Category: Main
Delicious Low Syn Chicken, Broccoli and Cauliflower Pasta Bake - perfect combination for a filling family meal. | Slimming World and Weight Watchers friendly

It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

Nutritional information is an estimate and is to be used for informational purposes only

Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, weโ€™d love to have you join.

Looking for some other recipes? Head on over to my RECIPE INDEX for over 900 Slimming World & Weight Watchers recipes for you to browse through, all fully searchable by meal type, Ingredients, syn value and WW Smart Points etc

All images and content on Slimming Eats are copyright protected.

If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.

* Disclosure: This post may contain affiliate links. As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.โ€ Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.

Filed Under: 10 SP, below 2 syns, broccoli, by course, by ingredient, by type, cauliflower, cheese, chicken, dairy, Extra Easy, Freezer Friendly, gluten free, Kid Friendly, lunch, main course, pasta, Poultry, Recipes, vegetables, Weight Watchers Smart Points Recipes Tagged With: pasta, slimming world, slimming world USA, vegetables, weight watchers

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Reader Interactions

Comments

  1. tyl

    July 17, 2013 at 10:52 pm

    what is “1 HEa serving”? i can’t find what it means anywhere online, and i don’t know what the measurements are without it… :/

  2. Guest

    July 29, 2013 at 12:20 pm

    healthy extra a that’s what hea means!

  3. Michelle

    July 29, 2013 at 12:22 pm

    it means healthy extra A!

  4. Laura

    February 23, 2017 at 4:39 pm

    I made this tonight and I can sum it up in one word….AMAZING!!
    Thanks for the great recipe!! I give it ten stars!!

  5. Shevy (Slimming Eats)

    February 25, 2017 at 12:00 pm

    such a lovely comment Laura- so glad it was a hit ๐Ÿ™‚

  6. Mel

    May 8, 2017 at 3:33 am

    Do you need to defrost or cook the veg first? Or do you just put it in the oven from frozen?

  7. Shevy (Slimming Eats)

    May 8, 2017 at 9:50 pm

    Hi Mel, you can add the veg just as it is ๐Ÿ™‚

  8. Shevy (Slimming Eats)

    July 6, 2017 at 10:04 am

    Hi – just realized a step is missing from the recipe, it’s added now – so sorry. ๐Ÿ™‚

  9. Laura Williams

    January 16, 2018 at 10:44 am

    Can you make this with fresh vegetables please?

  10. Shevy (Slimming Eats)

    January 20, 2018 at 10:58 pm

    Hi Laura, yes fresh veg will be fine, you may want to parboil first.

  11. Ally

    November 18, 2018 at 6:25 pm

    If you are using the cheddar cheese as an healthy extra a, you have to syn the other cheese which could be about 18 syns.

  12. Shevy (Slimming Eats)

    November 18, 2018 at 7:18 pm

    No you donโ€™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

  13. Shevy (Slimming Eats)

    January 14, 2019 at 10:16 am

    I prefer to fully defrost and then reheat.

  14. Siobhan

    February 6, 2019 at 10:23 am

    Beautiful 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.

  15. Lauren

    February 18, 2019 at 7:52 am

    Just wondering if I could make this in a slow cooker? I havenโ€™t got an oven at the moment would love to make this!

  16. Shevy (Slimming Eats)

    February 18, 2019 at 10:01 am

    Hi Lauren, I haven’t been able to test this in the slow cooker, so wouldn’t be able to say.

  17. Odette

    February 18, 2019 at 1:36 pm

    Can I use a deep lasagne pirex dish or does it have to be shallow

  18. Shevy (Slimming Eats)

    February 20, 2019 at 1:29 pm

    you can use any pan you like so long as all the ingredients fit and it’s oven safe ๐Ÿ™‚

  19. Helen

    February 23, 2019 at 11:59 am

    We 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.

  20. Valerie

    April 24, 2019 at 12:25 am

    This was absolutely delicious as are all your recipes. I am so glad I found you

  21. Deb Nelson

    June 5, 2019 at 2:23 pm

    OMG, this was absolutely delicious, this is an absolute keeper of a recipe!
    So very tasty
    Thank you so much

  22. Shevy (Slimming Eats)

    June 6, 2019 at 10:00 am

    thank you – glad you enjoyed it ๐Ÿ™‚

  23. Amii

    July 17, 2019 at 2:59 pm

    Made 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

  24. Geraldine Law

    July 24, 2019 at 1:39 pm

    I 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 โ˜บ๏ธ

  25. Ryan

    July 31, 2019 at 7:40 am

    Can you make everything up to the step of putting in the oven in the morning then cook it in the oven in the evening?

  26. Shevy (Slimming Eats)

    August 8, 2019 at 11:10 am

    yep that will work for sure ๐Ÿ™‚

  27. HillyB

    September 5, 2019 at 2:34 pm

    Yummy Scrummy, Delicious and easy to make.

  28. Karen heeley

    September 11, 2019 at 4:07 am

    Does this freeze ok ? Thanks

  29. Shevy (Slimming Eats)

    September 12, 2019 at 8:26 am

    yep it sure does ๐Ÿ™‚

  30. Jackie

    September 19, 2019 at 8:49 am

    Yummy dish but the sauce didn’t really thicken and was quite watery, can I use Cornflour to thicken it up?

  31. Shevy (Slimming Eats)

    September 22, 2019 at 2:57 pm

    Hi Jackie – it could be a few things that caused an issue with the sauce not thickening enough. Firstly the sauce won’t be super thick, but should not be watery. Secondly did you by any chance use frozen veg and not fresh? If so you would need to reduce the amount of liquid to account for this, frozen veg can release a lot more liquid than fresh as it cooks. Lastly, it could be that the sauce wasn’t heated enough until it was creamy in appearance before combining with the chicken and pasta.

  32. Tracie Knight

    September 30, 2019 at 10:48 pm

    I cooked this for the first time and got my partner to help in the preparation. He admitted to me after he ate it how he thought the finished dish wouldn’t be the best however, he’s raved about it to everyone who will listen. In his words “I’d eat this everyday it was delicious ” 1

  33. Amanda

    February 10, 2020 at 12:16 pm

    Can you use Dijon mustard or English mustard? I donโ€™t have any whole grain.

  34. Siobhan (Slimming Eats)

    February 11, 2020 at 11:06 am

    dijon should be fine. ๐Ÿ™‚

  35. Rebecca sadler

    February 18, 2020 at 7:58 am

    This is honestly one or the nicest recipes ive evwr tried!! Defintiely going to be a regular, thanks for sharing!

  36. Christy

    May 11, 2020 at 4:09 am

    This recipe is so good! You forget itโ€™s slimming! Really tasty!

  37. Sarah

    May 28, 2020 at 2:32 pm

    I donโ€™t have any mozzarella but have every thing else, could I just use extra cheddar?

  38. Siobhan (Slimming Eats)

    May 28, 2020 at 3:37 pm

    Yes it should be fine – enjo!!

  39. Joyce

    October 9, 2020 at 8:53 am

    I’m making this tonight for myself. Just going to half ingredients. My daughter makes thus all the time, but omits the chicken. Hope mine is as delicious as hers

  40. Lizzy T

    October 10, 2020 at 8:51 am

    Made this for the first time tonight, gorgeous! So flavoursome and tasty.
    Am adding this to my go-to recipes alongside your mexican pasta so easy to make , don’t have to be dieting to enjoy!

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Hey! I am Siobhan, a full-time mum and food blogger. I was born in London but now live in Ontario Canada ...

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