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 ½ 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 ⅓ 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
- ½ 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 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.
tyl says
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... :/
Guest says
healthy extra a that's what hea means!
Michelle says
it means healthy extra A!
Laura says
I 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) says
such a lovely comment Laura- so glad it was a hit 🙂
Mel says
Do you need to defrost or cook the veg first? Or do you just put it in the oven from frozen?
Shevy (Slimming Eats) says
Hi Mel, you can add the veg just as it is 🙂
Shevy (Slimming Eats) says
Hi - just realized a step is missing from the recipe, it's added now - so sorry. 🙂
Laura Williams says
Can you make this with fresh vegetables please?
Shevy (Slimming Eats) says
Hi Laura, yes fresh veg will be fine, you may want to parboil first.
Ally says
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.
Shevy (Slimming Eats) says
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
Shevy (Slimming Eats) says
I prefer to fully defrost and then reheat.
Siobhan says
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.
Lauren says
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!
Shevy (Slimming Eats) says
Hi Lauren, I haven't been able to test this in the slow cooker, so wouldn't be able to say.
Odette says
Can I use a deep lasagne pirex dish or does it have to be shallow
Shevy (Slimming Eats) says
you can use any pan you like so long as all the ingredients fit and it's oven safe 🙂
Helen says
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.
Valerie says
This was absolutely delicious as are all your recipes. I am so glad I found you
Deb Nelson says
OMG, this was absolutely delicious, this is an absolute keeper of a recipe!
So very tasty
Thank you so much
Shevy (Slimming Eats) says
thank you - glad you enjoyed it 🙂
Amii says
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
Geraldine Law says
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 ☺️
Ryan says
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?
Shevy (Slimming Eats) says
yep that will work for sure 🙂
HillyB says
Yummy Scrummy, Delicious and easy to make.
Karen heeley says
Does this freeze ok ? Thanks
Shevy (Slimming Eats) says
yep it sure does 🙂
Jackie says
Yummy dish but the sauce didn't really thicken and was quite watery, can I use Cornflour to thicken it up?
Shevy (Slimming Eats) says
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.
Tracie Knight says
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
Amanda says
Can you use Dijon mustard or English mustard? I don’t have any whole grain.
Siobhan (Slimming Eats) says
dijon should be fine. 🙂
Rebecca sadler says
This is honestly one or the nicest recipes ive evwr tried!! Defintiely going to be a regular, thanks for sharing!
Christy says
This recipe is so good! You forget it’s slimming! Really tasty!
Sarah says
I don’t have any mozzarella but have every thing else, could I just use extra cheddar?
Siobhan (Slimming Eats) says
Yes it should be fine - enjo!!
Joyce says
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
Lizzy T says
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!
Debbie D says
Can’t tell you how tempted I was to order a takeaway tonight but had all the ingredients to make this so gave myself a kick up the bum and made it - wow so easy to prepare and so so tasty thank you siobhan for all your fabulous recipes- I’ve made quite a few ☺️
Nina says
Forgot to ask if you think the almond cream cheese will work as a substitute, how much should I use to replace the laughing cow? I am in lockdown (3) and my husband is shielding so I just get a weekly shop delivered. I have all the other ingredients in to make it,
ps I love your blog
Siobhan (Slimming Eats) says
Hi Nina, it's not something I have ever used so I couldn't say I am afraid.
Anne-Marie Sinclair says
Hey. I love this recipe and have made it numerous times. I’d love to make it tomorrow but am out on a ranch with no laughing cow would it be ok to use Philadelphia instead?
Siobhan (Slimming Eats) says
yep Philadelphia is fine to use in this, just remember to syn if you are following Slimming World as it's not a healthy extra A choice.
Sarah says
I really dont like mustard. Will it ruin the recipe if i leave it out?
Siobhan (Slimming Eats) says
not it should be fine, you may want to add a little more seasoning.
Denise says
Made this recipe last night for me and hubby , absolutely amazing, so enjoyed it
Alan F says
Absolutely delicious, thanks for posting this. I didn't put broccoli in though, I just had extra cauliflower instead. Also didn't have wholegrain mustard but I put in two teaspoons of mustard powder, it definitely needed it I agree with you. I didn't add the cheddar or mozzarella when baking it, it was so creamy I didn't even miss it. Wish I'd taken a photo of it but it didn't last long enough.
Nina says
Hi, Greetings from the UK… do you recommend adding fresh raw broccoli and cauliflower uncooked or do I steam it first? The recipe reads like the vegetables are added raw. But then I read a question in which you suggested par cook. I’m just confused what to do and what will work best… big thanks. Stay safe and well.