- Calories: 150
- Protein: 18 g
- Total Fat: 4.5 g
- Unsaturated Fat: 2.5 g
- Saturated Fat: 2 g
- Cholesterol: 40 mg
- Total Carbohydrate: 6 g
- Dietary Fiber: 0 g
- Total Sugar: 4 g
- Natural Sugar: 4 g
- Added Sugar: 0 g
- Sodium: 340 mg
I had the opportunity to test out this dish on some NFL players live on the TODAY show. Touchdown, they loved it! I now regularly get requests to make it for gatherings with family and friends. So why is it worthy of a health cookbook? I snuck in some cauliflower and amplified the protein and calcium with the addition of Greek yogurt. For ease, I use skinless rotisserie chicken, and I grab whatever hot sauce I have on hand. It’s fiery good and has become a staple app at my football-watching parties.
This recipe is in my new book, Joy Bauer’s Superfood! To learn more, click here.
- Prep time
- Total Time
- • 1 cup raw cauliflower rice
- • 2 cups cooked shredded chicken*
- • ¾ cup nonfat plain Greek yogurt
- • 1 cup light sour cream
- • ½ cup reduced-fat cream cheese, softened
- • 2 tablespoons chopped scallions, plus more for garnish (optional)
- • ¼ cup hot sauce
- • ¼ cup crumbled blue cheese (or 2% reduced-fat, shredded Mexican Cheese blend)
- • ¼ teaspoon garlic powder
- • ¼ teaspoon onion powder
- • Celery sticks, carrot sticks and whole-grain pita chips for serving
*Add more chicken for a heartier dip.
Preheat the oven to 350˚.
Microwave the cauliflower in a bowl along with a splash of water for about 6 minutes, until soft and mushy. Let cool and drain off as much water as possible by pressing down on the cooked cauliflower with a kitchen towel.
Add the chicken, yogurt, sour cream, cream cheese, scallions, hot sauce, blue cheese, garlic powder, and onion powder to the bowl with cauliflower and mix until well combined. Transfer the mixture into a baking dish and cook for 10 to 15 minutes, until the dip is piping hot and the cheese is slightly melted. For an extra cheesy dip, sprinkle more cheese on top and place back in the oven until it melts. Garnish with optional scallions and a drizzle of hot sauce and serve with celery sticks, carrot sticks, and whole-grain chips.
A serving is ½ cup
Nutrition analysis courtesy of Genesis® R&D