Cheesy Poblano Chicken Bake

PoblanoChickenBrocBakePlaying 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

 

Crustless BBQ Chicken Quiche

1A hearty, meat-filled quiche can be breakfast, lunch, or dinner.  If you skip the meat, it’s a great main course on #MeatlessMonday or during #Lent, and is a perfect way to use up #Leftovers!

This week I made more chicken thighs than we could eat, so they became the star of this spicy main dish pie!  I served it alongside a peppery arugula salad and a big glass of #WesterlyWines Côte Blonde Syrah.

Easy Crustless BBQ Chicken Quiche

  • 5 Large Eggs
  • 1/8 Cup Heavy Whipping Cream
  • 1/4 Cup Whole Milk
  • 1 Cup Shredded Sharp Cheddar Cheese (Or any type you choose)
  • 2 Cups Chopped Cooked Chicken Thighs
  • 1/4 Cup Chopped Onion
  • 1/2 Cup Sliced Mushrooms (Any type)
  • 1/2 – 6 oz Can Diced Green Peppers or Jalapeños (If desired)
  • 2 Cups Fresh Greens (Any type I used Spinach)
  • Olive Oil
  • Salt & Pepper to taste
  • 2 TBLS Low Carb BBQ Sauce (I use Stone Brewing Arrogant Bastard)

Preheat oven to 350° F and grease a 9 x 9 square baking pan or Quiche/pie pan generously with olive oil.  Add 1/2 cup of the cheese to the bottom of the pan and set aside.

In a medium skillet, over medium-high heat, add 2 TBLS Olive Oil (I used garlic infused oil).  Add onions, jalapeños, and mushrooms and sauteé until onions are translucent and begin to soften a bit.  Add the spinach, another TBLS of olive oil, and cook another 30 seconds or so, just until the spinach begins to wilt.  Remove from pan and set aside.

Add chopped chicken thighs to the pan.  Stir in the BBQ sauce and cook about 2 minutes.  Remove from pan and scatter across the cheese layer in the prepared pan.  Top the chicken with the Spinach mixture, making sure to distribute evenly around the pan.  Top with the remaining cheese.

In a medium bowl or large mixing cup, combine the eggs, milk, cream, salt & pepper.  Whip thoroughly with a wire whisk.

Pour the egg mixture over the vegetable and cheese layers in the pan.  Put pan into preheated oven and cook for 40-45 minutes, or until center is set.  Remove pan from oven and cool on a wire rack.  If eating immediately, slice into 8 wedges and serve warm.

Suggested toppings:

  • Guacamole
  • Sour Cream
  • Chives
  • Sliced Avocado

If meal prepping, slice into 8 sections and put into a large container in the refrigerator to eat during the week.  To reheat: Microwave a single portion on high for 30 seconds, top and enjoy!  #ThisGirlLovesToEat

Refrigerator Soup

Nothing is worse than realizing that you have a refrigerator full of expensive groceries that are nearing the end of their freshness and it’s time to cook them or they’ll go to waste.

Unfortunately I found myself in just that situation today, with a ridiculous amount of post New Year’s ingredients that were past their ability to be frozen, so a week’s worth of meal prepping #BetterThanUsual meals began with a soup that my family usually boycotts.  I’m betting that, with a pound of filet mignon, they won’t be boycotting this one. 😉  The bonus for me is that it is #KetoFriendly

refrigeratorsoup

Refreigerator Keto Soup

  • 2 Pieces Thick Cut Bacon cut into 1/4″ strips
  • 1/2 Medium Onion chopped
  • 2 cloves garlic minced
  • 2 tsp Fresh Thyme chopped
  • 3/4 Pound Uncooked Steak cut into 1/2″ pieces
  • 2 Medium Zucchini chopped into 1/2″ chunks
  • 3 Roma Tomatoes chopped (or 1 can diced tomatoes)
  • 1 Can Campbells Condensed Beef Consommé + 1 Can Water or 2 Cans Beef Broth
  • Freshly ground sea salt & pepper to taste

Over medium heat, cook bacon until almost brown.  Add in onion, garlic, and thyme.  Sauté about 5 minutes then add the steak and cook over medium-low heat until just browned.

Add the tomatoes and zucchini and stir in.  Cook about 5 minutes.  Salt and pepper liberally.  Add the consommé and water to the pan and return the heat to medium.  Bring the soup to a boil then return to the heat to medium-low and continue to cook for about 30 minutes.

Serve with shredded cheddar or pepper jack cheese over to top if desired.  #ThisGirlLovesToEat