Chicken and Broccoli Casserole
Cheesy chicken and broccoli casserole is a family favorite and when you make this version, it is also low calorie and low carb.
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 4 servings
- 2 cup raw cauliflower crumbles keep some larger if you like more texture
- 2 cup chicken stock more as needed
- 1 cup broccoli flowerettes cut small
- 1/3 pound chicken cut in a small dice
- 3 1/2 ounces grated sharp cheddar reserve 1/4 cup for top, up to 1/4 cup more if you like it cheesier.
- 1/2 cup heavy cream
- 1/4 cup white wine
- Salt and pepper to taste
Make the cauliflower crumbles by pulsing raw cauliflower in the food processor until it looks like small grains of rice or large couscous.
Preheat the oven to 375F.
Cook the cauliflower in the chicken stock until it is very tender, about 10 minutes.
Remove the cauliflower but reserve the stock.
Set the cauliflower aside.
Add the chicken and broccoli to the stock and simmer until the broccoli is tender and the chicken is cooked through, about 10 minutes. You may need to add extra stock.
Remove the chicken and broccoli and mix it gently into the cauliflower in a large bowl.
There should only be about 3 tablespoons or so of stock left at this point. If not, simmer gently until the stock is reduced to 3 tablespoons.
Add the white wine to the chicken stock and simmer, uncovered, until it is reduced by about 1/4.
Whisk in the cream and the cheese.
Simmer, whisking often, until the sauce is smooth and slightly thickened.
Taste the sauce and add salt and pepper as needed.
Pour over the vegetable and chicken mixture.
Stir gently to blend.
Spoon into a small, greased casserole dish.
Sprinkle with reserved cheese.
Bake for 20 to 30 minutes, or until it is bubbling and golden on the top.
Let stand for 5 minutes before serving.
Calories: 322kcal | Carbohydrates: 9g | Protein: 19g | Fat: 21g | Saturated Fat: 12g | Cholesterol: 94mg | Sodium: 405mg | Potassium: 554mg | Fiber: 1g | Sugar: 3g | Vitamin A: 16.6% | Vitamin C: 56.7% | Calcium: 22.4% | Iron: 5.3%