Spiralized Broccoli and Chicken Cheesy Marinara Bake
Try this Spiralized Broccoli and Chicken Cheesy Marinara Bake recipe
Try this Spiralized Broccoli and Chicken Cheesy Marinara Bake recipe
- salt and pepper
- 1/4 teaspoon garlic powder
- 1 tablespoon extra virgin olive oil
- 1/4 cup shredded mozzarella cheese
- 1 large head of broccoli stem spiralized with blade d, florets chopped
- 1/4 cup chicken broth low sodium
- parmesan cheese to garnish (optional)
- 1/2 pound boneless skinless chicken breast, chopped into cubes
- 1/3 cup jarred marinara sauce
- Carbohydrate 206.050468333657 g
- Cholesterol 189.624226990818 mg
- Fat 36.5400630155283 g
- Fiber 61.7466489477157 g
- Protein 82.3623862277536 g
- Saturated Fat 9.68732420643273 g
- Serving Size 1 1 Serving (2488g)
- Sodium 347.746213322386 mg
- Sugar 144.303819385942 g
- Trans Fat 6.08744503867968 g
- Calories 1158 calories
Step-by-step
- Preheat the oven to 400 degrees.
- Heat the oil in a medium oven-safe skillet over medium-high heat. Once oil is shimmering, add in the chicken and season with salt, pepper, and garlic powder. Cook for 7 minutes or until no longer pink on the inside and lightly browned. Remove the chicken from the skillet and set aside on a plate. Add in the broccoli and broccoli noodles, season with salt and pepper, and toss. Add in the chicken broth, toss, and cook for 5 minutes or until broccoli is tender.
- Add back the cooked chicken and remove from the heat and pour over the marinara sauce and stir to combine.
- Place the mixture into a small casserole dish or keep it in the skillet and top with the cheese and bake in the oven for 5 minutes or until cheese melts.
Standard ingredient lists omit the structural behavior of broccoli stems when subjected to mechanical slicing. Transforming dense stalks into noodles via blade d creates a fibrous ribbon that behaves much like semolina pasta only when cooked beyond al dente, requiring a full five-minute steam in low sodium chicken broth to soften its lignin walls. Without this moisture-driven softening stage, the vegetable remains unpleasantly rigid against the teeth.
This composition draws heavily on the Italian-American tradition of baking proteins directly under tomato and cheese, though substituting starchy noodles with cruciferous vegetables reflects modern low-carbohydrate adaptations. Searing the cubed boneless skinless chicken breast in a medium oven-safe skillet over medium-high heat for seven minutes develops essential Maillard compounds before the meat goes into the oven. Shimmering oil signals the correct thermal threshold for protein insertion, preventing sticking.
Low-moisture shredded mozzarella melts reliably at 400 degrees Fahrenheit within a five-minute window, forming an elastic barrier that traps steam inside the casserole. Using a cast iron skillet for both the stovetop sear and the final bake reduces dishwashing volume while retaining optimal bottom heat. Parmesan cheese added as a garnish provides a salty, umami-rich contrast to the acidity of the jarred marinara sauce.
Leftovers store well in an airtight container in the refrigerator for up to three days. Reheating should occur gently at 350 degrees until the center reaches steaming temperature, preventing the chicken from toughening further while allowing the cheese layer to soften without separating its fats.
