Friday, February 23, 2024

Yummy chicken broccoli casserole


Golden-brown chicken broccoli casserole

Tonight, I made chicken and broccoli casserole.  It is an easy KETO meal that can be used for Bright Line Eating and a diabetic diet. 


This easy keto meal takes ingredients you can find at any grocery store. You will need:

  • Cooked chicken (14 ounces)
  • Broccoli florets (4 cups)
  • Butter (2 ounces)
  • Heavy whipping cream (1cup)
  • Mozzarella or cheddar cheese (2 ounces)
  • Parmesan (2 ounces)
  • Garlic (1 or 2 cloves)
  • Salt and pepper (to taste)
4 servings (800 calories per serving)
Protein 6 ounces, vegetables 4 ounces


  1. Utilize an oven-safe skillet: This recipe is designed to be cooked directly from the stovetop to the oven, eliminating the need to transfer the mixture to a casserole dish. While a cast-iron skillet is a reliable option, it's not a strict requirement.
  2. Incorporate ample broccoli: Many traditional recipes tend to feature a meager cup of broccoli for the entire casserole. Opt for a more generous approach of a full 16 ounces, equivalent to roughly 4 cups when chopped. This adjustment transforms the recipe into a complete one-pan meal.
  3. Prepare the broccoli: Coarsely chop the florets to expedite and evenly facilitate the cooking process. Sauté until the broccoli turns bright green and is just slightly tender, as it will undergo further cooking in the oven. It's advisable to avoid using frozen broccoli, as it tends to become overcooked and mushy quickly.
  4. Craft the sauce: Develop a simple keto alfredo sauce by combining generous amounts of butter, cream, Parmesan cheese, and garlic. With the use of heavy cream, there's no need for flour or cream cheese to thicken the sauce. Simmer for a few minutes, monitoring the thickness to prevent excessive thickening. Add more cream if you don't have enough sauce.
  5. Incorporate the broccoli and chicken: Any pre-cooked chicken will suffice; a quick method involves simmering chicken thighs in chicken broth for 15 minutes. Alternatively, rotisserie chicken can be used.
  6. Sprinkle with cheese: Opt for mozzarella to enhance the gooey texture, though experimenting with other cheeses like cheddar or Gruyere is good. (I used cheddar and also added raw cashews.)
  7. Bake the casserole at 350 degrees for 15 minutes: This step ensures the cheese melts and achieves a deliciously golden-brown topping.

No comments: