Cooking Mommy: Cheesy Chicken & Broccoli Casserole (Keto)

Monday, June 17, 2019

Cheesy Chicken & Broccoli Casserole (Keto)

I took the sauce from my Cauliflower Cheese "Potatoes" and mixed it with chicken and broccoli and it came out delicious! Leftover chicken would be perfect in this dish. Also, if you prefer to make this a vegetarian side dish, leave out the chicken and use an extra bag of broccoli.

Ingredients
1 lb chicken breasts, cooked and shredded
2 - 12oz bags of frozen broccoli, cooked and drained
1 yellow onion, diced
1/4 cup butter
16oz sour cream
3 cups shredded cheddar
1 tsp salt
1/4 tsp pepper

Directions
After I cooked the broccoli, I roughly chopped up the larger pieces. Melt butter in saucepan over medium heat. Saute onion until soft. Add 2 cups cheese and let melt, stirring. Blend in sour cream, salt, and pepper. Fold sauce in with broccoli and chicken. Spray 9x13 casserole dish and add mixture. Top with remaining 1 cup cheese. Bake 350 for 30 minutes or more.

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Allergies and Intolerances

My son, Daniel previously had allergies to egg whites and peanuts. I am lactose intolerant. My nephews have allergies to many foods. I will try my best to label things to help those with allergies since I know it's difficult finding recipes sometimes when someone in your home has common food allergies. Make sure you check labels yourself. If it's marked soy-free or nut-free, it only means it doesn't have the soy or nut protein in it, not necessarily the oils. Look for dairy-free, egg-free, gluten/wheat-free, nut-free, and soy-free labels.

Egg replacements

If you need an egg free recipe, I have some great egg replacements. Now these really won't work in recipes that require a lot of eggs, like a meringue or cheesecake, but they do work well in most recipes I've ever tried.

Egg replacement #1: use 1 Tbsp ground flax seed and 3 Tbsp of water in place of 1 egg. Why this works? I don't know, but flax seed is extremely healthy for you, full of lots of omega fatty acids, so this is my preferred substitute.

Egg replacement #2: Boil 1 cup of water and 1 packet of unflavored gelatin together. In it's liquid state, use 3 1/2 Tbsp of this in place of 1 egg.

I have found sometimes one works better than the other. The flax seed seems to work better overall, I believe, but my mother-in-law made Christmas cookies with the gelatin and you couldn't even tell the difference.