June 17, 2024

Chicken Cauliflower Bake by Shirley Plant

Consider sharing this healthy chicken and veggie one-pan dinner with your friends and family tonight!

Chicken Cauliflower Bake

•  2 1/2 cups cooked chicken, diced
•  1 cauliflower, cut into pieces (approx 3 cups)
•  3/4 cup raw cashews
•  3/4 cup chicken or vegetable stock
•  2 tbsp grainy mustard
•  1 tbsp cornstarch or arrowroot
•  1 tsp paprika
•  1 clove garlic
•  1/2 cup chopped fresh parsley
•  3 kumato tomatoes, sliced or 2 large tomatoes, sliced


•  Soak cashews in water for a few hours
•  Drain cashews and in a blender combine cashews, mustard, garlic, paprika, stock and cornstarch until creamy
•  Chop up chicken into bite sized pieces and place in a deep oven proof dish
•  Blanch cauliflower in hot water for a few minutes. Drain and add cauliflower in with cut up chicken
•  Pour cashew sauce over top of cauliflower and chicken and mix well add in chopped parsley
•  Slice tomatoes and place on top
•  Bake 375F for 30 minutes

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Sweet and Sour Chicken Recipe by Shirley Plant

Looking for a quick, healthy dinner the whole family will love, especially if dealing with food allergies? Try my Sweet and Sour Chicken recipe, it is sure to please even those picky eaters!


Sweet and Sour Chicken

Free of dairy products, wheat, yeast, corn, sugar, eggs, soy, nuts, and gluten.

2 pieces boneless, skinless, chicken breast, cut into bite sized pieces
1 onion, chopped
1 cup celery, chopped
1 cup carrots, chopped
1/2 red pepper, chopped
olive oil

1 cup unsweetened pineapple juice
1 tbsp apple cider vinegar
1 tbsp arrowroot powder
1/4 cup water
1 tbsp tomato paste

In a frying pan with enough oil to cover the bottom of pan, cook chicken over low to medium heat, stirring frequently for approximately 10 minutes. Remove chicken and set aside.  Saute onions for a few minutes in pan with a little more oil or some water. Add in celery, carrots and peppers and water and cook over medium heat for 10 minutes. Add in the chicken pieces. In a separate bowl mix sauce ingredients together and pour over chicken and vegetables and let simmer for a few minutes so sauce will thicken. Serve over rice and with a side salad or steamed vegetables.

Recipe by Shirley Plant- Nutritionist/ Dietary Consultant
Author of Finally… Food I Can Eat, a dietary guide and cookbook for people with food allergies, and those looking for healthy, tasty recipes. Contact Shirley for assistance with menu planning and for healthy recipes everyone loves!
info@deliciousalternatives.com. Follow her on Twitter @sherrecipes.