Creamy Chicken Broccoli Casserole

Creamy Chicken Broccoli Casserole makes a great “total meal” for the entire family to enjoy. It works on Fast Days (FDs) or feast days and is low carb (LCHF), primal and diabetic friendly. It freezes and reheats well. Double the recipe and “feed your freezer” with an entire casserole that feeds 4.

seasoned-chicken

Boneless, skinless, chicken breast seasoned with Cavender’s Greek Seasoning

Everyone loves casseroles! And just because you’re on a Fast Day (FD), there is no reason not to treat it like a normal day when you have great recipes like Creamy Chicken Broccoli Casserole. It’s easy to throw together and works great with either boneless, skinless, chicken breasts or boneless, skinless, chicken thighs. The whole family will enjoy it.

Creamy Chicken Broccoli Casserole doubles well, so while making it, make one to “feed” your freezer for a couple of weeks from now when you don’t feel like cooking! Just 4 quick steps get this casserole to the oven or freezer with speed.

Season the chicken breasts. No need to “measure” if you don’t want to, just sprinkle liberally with spices. Cavender’s Greek Seasoning is a pantry staple, made from a blend of garlic, oregano, salt, pepper and other spices. Cavender’s is wonderful on chicken, lamb, seafood, pork and even hamburgers!
 

 

Blanch the broccoli and quickly chill it in ice water to stop the cooking.

blanch-broccoli

Blanching broccoli, helps it cook more completely and accept sauce.

 

 

 

 

 

 

 

 

 

 

Make the cream sauce.

make-sauce

Cream sauce or Alfredo sauce is possible on Fast Days (FDs).

 

 

 

 

 

 

 

 

 

Mix, bake and enjoy!

mix-sauce-broccoli

Creamy Chicken Broccoli ready for the casserole and Parmesan cheese!

 

 

 

 

 

 

 

 

 

 

Creamy Chicken Broccoli Casserole

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 60 minutes

Yield: 4-6 Servings

Serving Size: 1/4-1/6 Recipe

Calories per serving: 263

Creamy Chicken Broccoli Casserole

Creamy Chicken Broccoli Casserole makes a great "total meal" for the entire family to enjoy. It works on Fast Days or feast days and is low carb (LCHF), primal and diabetic friendly. It freezes and reheats well. Double the recipe and "feed your freezer" with an entire casserole that feeds 4-6.

Ingredients

1 ¼ pounds broccoli crowns, cut into florets
1 ¼ pounds boneless, skinless chicken breasts, cut into bite-sized pieces
1 tablespoon Country Dijon Mustard
2 teaspoons granulated garlic
1 teaspoon dried basil leaves
black pepper, freshly ground
2 tablespoons extra virgin olive oil
½ pound mushrooms, sliced
½ cup red onion, chopped
¼ cup red bell pepper, seeded and chopped
3cloves garlic, peeled and sliced thinly
½ cup Parmesan cheese
For Sauce
2 cups low sodium chicken broth—or bone broth
4 ounces Neufchátel cheese—or reduced fat cream cheese
1 tablespoon dried parsley
¼ teaspoon granulated garlic
kosher salt, to taste
black pepper, freshly ground to taste
VARIATION
1 ¼ pounds boneless, skinless chicken thighs, cut into bite-sized pieces

Instructions

    Preheat oven to 350°. Split broccoli crowns into bite sized florets. Peel and slice any tough outer stems into 1/2 inch pieces. Bring a pot of salted water to a boil over high heat. Add broccoli pieces and cook for 30 seconds. Remove and plunge into ice water to stop cooking. When cool, drain well on paper towels.
    Toss chicken pieces with Dijon mustard and season with granulated garlic, basil leaves, Cavender's Greek Seasoning, kosher or sea salt and pepper.
    Add 1 tablespoon olive oil to a non-stick skillet. Heat over medium high heat. Brown chicken pieces. Remove chicken and add the remaining olive oil, mushrooms, onion, red bell pepper and sliced garlic. Season with kosher or sea salt and pepper. Sauté over medium high heat until tender.
    Microwave cream cheese on high for 15 seconds to soften. Slowly whisk in chicken broth, dried parsley, granulated garlic, kosher or sea salt and fresh ground black pepper. Toss sauce with sautéed veggies, chicken and blanched broccoli. Spray a 9x9 Pyrex casserole with olive oil or coconut oil spray. Pour casserole filling into pan. Top with Parmesan cheese and bake at 350° for 35-40 minutes until heated through and golden on top. Serve piping hot.

Notes

The American version of Neufchátel cheese does not have a rind. It's a soft cheese in a similar package as cream cheese and found next to it at your grocery store. It's a higher moisture, lower calorie alternative to cream cheese. On Fast Days (FDs), Neufchátel is a great way to shave calories from a dish calling for cream cheese without sacrificing flavor, consistency, meltability, or satisfaction.

Serving Ideas: Serve with a simple salad or sliced tomatoes.

With Chicken Breasts

Per 4 Servings: 395 Calories; 18g Fat (43.5% calories from fat); 38g Protein; 16g Carbohydrate; 5g Dietary Fiber; 95mg Cholesterol; 10g Net Carbohydrate

Per 6 Servings: 263 Calories; 12g Fat (43.5% calories from fat); 25g Protein; 10g Carbohydrate; 3g Dietary Fiber; 64mg Cholesterol; 7g Net Carbohydrate

With Chicken Thighs

Per 4 Servings: 439 Calories; 23g Fat (48.3% calories from fat); 39g Protein; 16g Carbohydrate; 5g Dietary Fiber; 164mg Cholesterol; 10g Net Carbohydrate

Per 6 Servings: 293 Calories; 15g Fat (48.3% calories from fat); 26g Protein; 10g Carbohydrate; 3g Dietary Fiber; 109mg Cholesterol; 7g Net Carbohydrate

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Author: Susie T. Gibbs

SusieT is passionately committed to seeking studies and research detailing the most effective strategies for killing inflammation, boosting health, increasing energy and expanding longevity through nutrition. Seeking health through ancestral principles and making darn good food while traveling along life’s path to better health occupies a key place in her personal food philosophy. SusieT develops recipes and writes about cooking, food, health and nutrition news. Find her latest work in CarbSmart Magazine, a digital magazine from the leaders in low carbohydrate information. A two-year survivor from late stage, hormone-positive breast cancer, SusieT encourages everyone to meet their kitchen and begin a love affair with life and cooking good, clean, nourishing meals. The life you save could be your own. Email SusieT with questions and suggestions for new 5:2 and 4:3 ADF/EOD recipes.

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