2021 Meal Planning… Menu 9

I grew up making and enjoying a broccoli casserole made with Campbell’s soup, frozen broccoli, rice and cheddar cheese. It’s a fabulous recipe and one I would be willing to make tomorrow, if only…. Apparently rice is not in my future anytime soon, but chicken and broccoli certainly are. I was yearning for something a bit creamy and chicken sounded more tasty today than fish. Don’t get me wrong, the fish we’ve had lately has been phenomenal – except the halibut. That’s a conversation for another day, but I’m going to have to get creative with the rest of the halibut because all it did was remind me why I used to never eat white fish unless it was fried along with a whole bunch of ‘chips.’

I’m a bit off topic here, so let’s get back to the chicken and broccoli.

chicken & broccoli

While I did do a bit of recipe surfing to make up my mind what I wanted to make for dinner, this is truly my own recipe and one I’m very proud of. It was so good, I had to separate myself from the table so I wouldn’t go back for seconds. The next time I make it, I plan to try coconut creamer rather than whipping cream to ensure a dairy free version. I did use thighs because, simply, that’s what was in the freezer. Breast meat is never as moist as dark, so when I use breast meat, personally, I might opt for chicken breast tenderloins but with the sauce it is unlikely the dish will be dry unless you happen to overcook it.

Keto Chicken Broccoli Casserole

Course: Main Course
Author: Tina Cusker

Ingredients

  • 2 tbls caramelized garlic olive oil
  • 1 tsp Alpine seasoning salt
  • 1/2 tsp pepper
  • 3 minced garlic cloves
  • 1 lb chicken breasts or thighs
  • 2 tsp butter
  • 1 lg bunch of broccoli, cut into florets
  • 1/2 c chicken broth
  • 1/2 c heavy whipping cream
  • 1/2 c dairy free mozarella cheese
  • 1/4 c shredded parmesan cheese
  • 1/2 tsp Alpine seasoning salt

Instructions

  • Preheat oven to 350°.
  • Heat oil and garlic over medium heat in a cast iron skillet. Season chicken with salt and pepper, add to skillet.
  • Brown chicken until golden brown on each side, about 5 minutes each.
  • Remove chicken from skillet and add to a prepared 11×7 baking dish.
  • In a separate skillet, melt 2 T. butter and saute broccoli florets until slightly tender. Add to baking dish with chicken.
  • Meanwhile, in the hot chicken skillet, add 1/2 c. chicken broth to the pan to deglaze. Bring to a boil for 2-3 minutes.
  • Add 1/2 c. heavy whipping cream and return to a boil. Let reduce slightly.
  • Pour the sauce over the chicken and broccoli.
  • Sprinkle cheeses on top and add the final 1/2 tsp of alpine seasoning.
  • Bake at 350° for 30-40 minutes, depending on the thickness of your chicken. It's always a good idea to use a meat thermometer to check doneness before serving chicken.

If you’re looking for a new way to serve peas, try sautéing onions and mushrooms in a bit of ghee butter, and when slightly tender, add in your snow or snap peas. Season with salt and pepper and cover with a lid for 7-8 minutes to fully cook. They are really wonderful and a nice change from green beans or asparagus.

I hope you enjoy this meal as much as we did and if you give it a try, I hope you will let me know how your dinner turns out!

Blessings,
Tina

Copyright © 2021 Montana Mountain Maven / Tina R. Cusker. All rights reserved.

2 thoughts on “2021 Meal Planning… Menu 9

    • I wonder that every day! 🙂 Actually he has lost about 20 pounds since we started adjusting our eating plan back in September. Much of his success has come from no longer eating a Clif bar every morning for breakfast which ties to his basic ‘intermittent fasting’ by waiting until lunch to eat. He has reduced his beer intake but doesn’t exercise. Unfortunately I’ve lost less than 10 pounds in 5 months and work much harder at it than he does. Genetics must be good…

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