• Tag Archives broccoli
  • Chicken Broccoli Casserole

    This is my favorite kind of dish. It’s easy to make, very satisfying, and the left-overs are awesome too. You can also put this together on the weekend and wait until a weeknight to bake it. If you want to do that,  wait to add the fried onions so they don’t get soggy.

     

     

     

    Chicken Broccoli Casserole

    4-5 cups cooked chicken, cubed*

    2 cups broccoli florets

    1 medium onion, diced

    8 ounces softened cream cheese

    1 cup chicken broth

    1  1/2 cups shredded colby jack cheese

    2 tablespoons fried onions (optional)

    Preheat oven to 350 degrees. Spray a 9 X 13 pan with non-stick spray. Place chicken and broccoli in a large mixing bowl. I used raw broccoli; I like mine to be crunchy. If you like your broccoli to be soft, steam it in the microwave 2-3 minutes first.

    Sautee onion in olive oil with salt and pepper. When onion is soft and slightly brown (about 3-5 minutes), add cream cheese to sautee pan. When cream cheese is melted, whisk in chicken broth until the mixture is smooth. Allow to simmer for about a minute, or until sauce thickens slightly.

    Add cream cheese and onion mixture to chicken and broccoli. Mix well. Add 3/4 cup of the shredded cheese and mix again. Season with salt and pepper to taste. Spread evenly in baking pan. Add remaining 3/4 cup cheese and fried onions on top. Bake for 25-30 minutes until cheese is melted and casserole is bubbling.

    Serves 8: NET carbs 3 per serving.

    *I use oven roasted chicken. I make mine with bone in, skin on chicken breasts. I add a little olive oil and lots of salt and pepper. Bake at 350 degrees for about an hour, depending on the size of the breasts. I used 4 very large breasts in this recipe.

     



  • Low Carb Broccoli Cheddar Soup

    I don’t know what the weather is doing in your area, but we’re getting one of our first real shots of winter for this year. It’s uncharacteristically late for us to be having our first cold days;  it’s been a real shock to my system. I decided that some hot soup and a grilled ham and cheese would make an excellent menu on this cold evening. Enjoy!

     

     

    Broccoli Cheddar Soup

    1 small onion finely chopped

    12 ounces broccoli florets

    4 cups chicken broth

    1/2 tsp. xanthan gum*

    1/2 cup heavy cream

    1 cup cheddar cheese

    Sautee onion in butter or olive oil until soft and slightly caramelized. Add broccoli and chicken broth and bring to a boil. Reduce heat and simmer for 12-14 minutes until the broccoli is soft. Add xanthan gum to thicken the broth. Turn heat to low and add heavy cream and shredded cheddar cheese. Allow soup to heat through and give the cheese time to melt. Add salt and pepper to taste.

    Makes 6 large servings: 5 net carbs each

    *Xanthan gum is available at netrition.com and at some grocery stores. Our local Ingle’s store carries it. It may seem expensive, but I’ve been using the first container I bought for over a year now. I believe it was $8. Also,  a little goes a long way. Do not add extra xanthan gum. Too much xanthan gum will result in a very unpleasant consistency.

    If you don’t have xanthan gum and want to use corn starch, dissolve a few teaspoons in cold water and add it to the broth mixture until you reach desired consistency. Remember you’d need to adjust the carb count.

     

     

    I suggest serving this with a grilled sandwich made on a Joseph’s brand low carb pita. I buy these at my local Wal-Mart. They make a great sandwich and have 4 net carbs each.