Last night’s dinner adventure was Low Carb Chicken, Broccoli, and “Rice” Casserole. The following ingredients were used for this recipe:
1 cup of heavy cream
2 cup of water
3 cups of broccoli florets
1 cup of cauliflower “rice”
1 Tbsp of oil
2 ribs of celery, chopped
1/4 cup of cream cheese, garlic flavored
1/2 tsp of salt
1/2 tsp of pepper
2 cups of cooked chicken
1/4 cup of parmesan cheese
Preheat the oven to 375 F. Bring the heavy cream and water to a boil. Add the broccoli and cook for 5 minutes. Drain the broccoli, reserving 2 Tbsp of the liquid, and set aside. Cook the “rice” with the reserved liquid in the microwave for 45 seconds and set aside. Heat a skillet medium with the 1 tbsp of oil. Saute the celery until softened. Add the cream cheese to melt. Off the heat add the broccoli, “rice”, chicken, salt, and pepper and stir to combine. Spray an 8×8 inch baking dish with cooking spray and pour the mixture into the dish. Top with the parmesan cheese. Bake for 10 minutes or until the cheese has melted.
Net Carb Count*:
Casserole: 22 net carbs (entire recipe)
*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.
Comments: This was such a tasty recipe! The garlic flavored cream cheese gave the casserole a really great flavor. I’d like to try the recipe with other flavors of cream cheese. I used rotisserie chicken that I diced into small pieces. Also, I grated fresh cauliflower, using a standard box grater, to get the “rice,” but you could also use a food processor.
Note: This recipe was adapted from “Broccoli and Rice Casseroles” found in Cooking Light Magazine’s Thanksgiving Double Issue Page 99.
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