Playing around during #Keto meal prep this weekend, I came up with a high protein/low carb chicken and broccoli casserole that’s a great dinner with a salad or perfect for a grab-and-go lunch that can easily be reheated in the microwave at work! #ThisGirlLovesToEat
Cheesy Poblano Chicken Bake
- 1 Poblano Chili, seeded & finely chopped
- 4 TBLS Butter, divided
- 8 oz Fresh Broccoli Florets, trimmed
- 1.75 lb (28 oz) Chicken Breast (uncooked and cut into appx 2 x 2 chunks)
- 2 TBLS Bob’s Red Mill Paleo Baking Flour
- 1/2 Cup Water
- 1 Cup Half & Half
- 6 oz Sharp Cheddar Cheese, shredded
- 1/4 tsp Black Pepper
- 1/4 tsp Salt
- 1/4 tsp Garlic Powder
Preheat the oven to 350º F and spray the bottom of a 9 x 11 inch Pyrex baking dish with olive oil cooking spray.
In a microwave steamer, cook the raw broccoli on high power for 4 minutes. Layer the cooked broccoli into the Pyrex baking dish.
Using the same steamer, cook the chicken in the microwave for 5 – 6 minutes, just until cooked thru. Remove the chicken to your stand mixer with the paddle attachment and shred the chicken on low (about 2 minutes). Layer the chicken on top of the broccoli layer.
In a medium saucepan, combine 2 TBLS of the butter and the chopped Poblano pepper and saute until the peppers are soft and the butter has turned green (5-7 minutes). Add the remaining 2 TBLS butter, salt, pepper and garlic powder, and, once melted, stir in the flour. Cook while stirring constantly for about 2 minutes, over medium heat, until the mixture is bubbling and very well combined.
Add milk then water, and whisk until smooth, scraping roux out of the corners of the saucepan. Increase heat to medium high, bring to a simmer, stirring constantly until the mixture thickens, 2 to 4 minutes. Remove from heat and stir in the cheese until smooth. Add the paprika.
Pour the cheese sauce over the top of the chicken layer and spread to the edges of the pan.
Bake 20-30 minutes, or until sauce is bubbling and the casserole is warm throughout.
Nutrition Information (6 Servings)
- 350 Calories
- 20 g Fat
- 2 g Carbohydrates
- 37 g Protein