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: 4 Serving Size: 1 servingAmount Per Serving:Calories: 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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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… :/
healthy extra a that’s what hea means!
it means healthy extra A!
I made this tonight and I can sum it up in one word….AMAZING!!
Thanks for the great recipe!! I give it ten stars!!
such a lovely comment Laura- so glad it was a hit 🙂
Do you need to defrost or cook the veg first? Or do you just put it in the oven from frozen?
Hi Mel, you can add the veg just as it is 🙂
Hi – just realized a step is missing from the recipe, it’s added now – so sorry. 🙂
Can you make this with fresh vegetables please?
Hi Laura, yes fresh veg will be fine, you may want to parboil first.
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.
No 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
I prefer to fully defrost and then reheat.
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.
Just wondering if I could make this in a slow cooker? I haven’t got an oven at the moment would love to make this!
Hi Lauren, I haven’t been able to test this in the slow cooker, so wouldn’t be able to say.
Can I use a deep lasagne pirex dish or does it have to be shallow
you can use any pan you like so long as all the ingredients fit and it’s oven safe 🙂
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.
This was absolutely delicious as are all your recipes. I am so glad I found you
OMG, this was absolutely delicious, this is an absolute keeper of a recipe!
So very tasty
Thank you so much
thank you – glad you enjoyed it 🙂
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
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 ☺️
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?
yep that will work for sure 🙂
Yummy Scrummy, Delicious and easy to make.
Does this freeze ok ? Thanks
yep it sure does 🙂
Yummy dish but the sauce didn’t really thicken and was quite watery, can I use Cornflour to thicken it up?
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.
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