Things can never go wrong when you combine meat and cheese. Add some veggies in a different color to make that meal even tastier. We have something interesting for you today!
Colorful Chicken and Broccoli Casserole first cooked in a pan, then baked in the oven for 5 minutes is an easy meal with a creamy texture, but we promise you definitely want to make this meal all over again. It’s almost zero carbs, so one more reason to relax and just enjoy meal preparation.
Broccoli is one great source of phytonutrients. It has a high amount of vitamin E, vitamin C, and vitamin K and also calcium and manganese in leaves. (*) We should take care of this vegetable when it comes to cooking.
Every cooking treatment, such as steaming, microwaving, stir-frying or boiling, can lead to significant loss of the nutrients, especially vitamin C. (*)
For this recipe, fry broccoli for 4 minutes, then put it in the bowl and return it in the pan at the end. That’s how you are going to save most of the nutrients. One more tip: use raw broccoli!
We chose gouda, cheddar and parmesan mix to get that adorable creamy texture. Maybe you are going to feel the same taste like eating pasta because its texture really looks like alfredo sauce. But we are far away from that. That’s the real magic of the keto diet. You can make every meal in keto version and be proud of yourself – you actually beat carb cravings that are almost on every corner!
This dish just can’t pass without garlic cloves. Garlic has lots of therapeutic effects. It has been used for centuries for defeating bacterias and boosting the immune system in the human body. There was a study also about the connection between garlic consumption and reducing blood sugar levels. (*) You can use garlic powder as well, but you need to experience the real flavor when cooking with raw garlic.
Follow the steps below to make this keto-friendly meal.
How to
Cut broccoli and chicken into small pieces.
In a small pan over medium heat add half of a spoon of butter. When the butter is melted, add the broccoli. Fry for 4 minutes until its leaves become darker than it was. When it is done, transfer it in a small bowl.
Melt the remaining butter and add minced garlic into the pan. Cook for a minute then add heavy cream. Mix constantly until it begins to simmer.
Stir in shredded gouda cheese and parmesan.
Preheat the oven to 350F.
Add in broccoli and chicken and season with salt, pepper, and oregano. Cook for 6-7 minutes extra, then transfer the whole dish in a small baking pan.
Top with shredded cheddar cheese and red bell pepper.
Put it in the oven for 5 minutes just until cheddar cheese is melted.
Keto Chicken Broccoli Casserole
Ingredients
- 1/8 cup butter
- 1 clove garlic minced
- ½ cup parmesan cheese
- ½ cup gouda cheese shredded
- ½ cup cheddar cheese shredded
- ½ cup heavy cream
- 1/3 cup red bell pepper
- 1 cup broccoli
- 1 lb chicken breast chopped
- Salt pepper, and oregano
Instructions
- Preheat the oven to 350 F.
- Cut broccoli and chicken into small pieces.
- Melt half of a spoon butter in a non-stick pan over medium heat. Add broccoli and stir fry for 4 minutes. Transfer in a bowl.
- Melt the remaining butter. Add minced garlic and heavy cream after the garlic gets nicely brown color. Bring the cream to simmer.
- Stir in shredded gouda and parmesan.
- Add in broccoli and chicken. Season with salt, pepper, and oregano. Cook for 6-7 minutes more, then transfer in a small baking pan.
- Top with shredded cheddar and red bell pepper.
- Put it in the oven for 5 minutes until the cheese is melted.
Nutrition
