Chicken Broccoli Casserole

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 490 | FAT 38G | CARBOHYDRATES 7G | FIBER 2G | NET CARBOHYDRATES 5G | PROTEIN 31G

This recipe for chicken broccoli casserole is another ketogenic twist on a classic comfort food, where the results aren’t all that different from the original. The flaxseed meal adds a bit of fiber to the recipe and gives a nice consistency throughout, where rice would traditionally be used as the filler. Topping the casserole with the crushed pork rinds and remaining cheese gives it a nice, crispy finish.

INGREDIENTS:

  • 1 pound chicken breasts
  • 4 tablespoons olive oil
  • salt and pepper to taste
  • 1 head of broccoli, cut into small florets
  • ½ cup flaxseed meal
  • ½ cup sour cream
  • ½ cup cream cheese, softened
  • ½ cup heavy cream
  • 3 cups shredded sharp cheddar cheese, divided
  • 2 teaspoons Kosher salt
  • 1 teaspoon pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • dash of hot sauce
  • 1 ounce pork rinds, crushed

PREPARATION:

  1. Preheat oven to 375 degrees. Place the chicken on a baking sheet along with the broccoli. Toss both the chicken and broccoli in the olive oil and sprinkle lightly with salt and pepper. Bake for about 30 minutes, until the broccoli is tender and the chicken is cooked all the way through and an internal temperature of 165 degrees is reached.
  2. Pull the cooked chicken apart with two forks or chop it up into small chunks (ideally, it is pulled apart and stringy) and put it into a large bowl. Rough chop the broccoli into smaller pieces and add it to the bowl with the chicken. Add all of the remaining ingredients to the bowl, except for half (1 and 1/2 cups) of the cheddar cheese and the crushed pork rinds, and mix together thoroughly.
  3. Pour the casserole mixture into a sprayed/greased casserole pan and top with remaining cheese and pork rinds. Bake uncovered for 20-30 minutes at 375 degrees until bubbly and golden brown on top.
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Please follow and like us:

Roasted Broccoli with Garlic and Parmesan

IMG_4923

If you are a broccoli lover, then this month’s recipe is for you. Even if you are not a fan, you may change your mind after you try it prepared this way. Roasting broccoli with these few ingredients not only makes it taste delicious, but it is the easiest way that I’ve ever prepared it. Despite years of cooking professionally, my mom recently showed me this recipe, and it has been the only way that I have eaten broccoli ever since.

Enjoy this recipe for its many health benefits. Broccoli is not only a great source of vitamins and minerals, but it also contains some powerful anti-cancer and age-defying properties. It is rich in vitamin C, calcium, zinc, phosphorus, potassium, folic acid and beta-carotene, as well as fiber and some potential disease fighting components such as sulphoraphane.

 

Ingredients:

  •  1 head broccoli, cut into florets
  •  2 cloves garlic, minced
  •  2 tablespoons olive oil
  •  pinch of salt and pepper
  •   juice from half a lemon
  •  1 tablespoon grated parmesan cheese

Preparation:

1. Simply toss the first three ingredients together in a bowl. Season with salt and pepper, lay on a sheet pan and place in a 400 degree oven.

2. Roast in the oven until some pieces just begin to lightly brown and the broccoli becomes tender.

3. Remove the pan from the oven; immediately drizzle with lemon juice and grate parmesan over top.

Nutrition Facts:

Calories: 62

Fat: 4g

Saturated Fat: 0g

Carbohydrates: 6g

Fiber: 3g

Protein: 3g

Please follow and like us: