So, I have been doing low carb, but that doesn’t mean I want to have to work hard all week to make healthy meals. This last week, I really wanted to do a casserole. Make it on Sunday and have it all week. I landed on this Chicken Broccoli Rice Casserole. I know, rice. Rice is so high carb! I decided I was going to try it with cauliflower rice. But cauliflower rice with broccoli? I get it, but it worked!!!
Here are the adjustments I made and how I did the prep:
2 Tablespoons butter- 2 boneless skinless chicken breasts, or 2 cups diced rotisserie chicken (I did raw tenderloins)
- 1 teaspoon Italian Seasoning
- Salt/Pepper, to taste
2 1/2 cups chicken broth- 1 Tablespoon olive oil
1 1/4 cups white long grain rice, uncooked- 36 oz frozen cauliflower rice (I used 3 bags of this garlic herb one from Wegman’s)
- 2 cups fresh broccoli florets, uncooked
- 10.5 oz. Condensed Cream of Chicken Soup (I used the Campbell’s Healthy Request 98% ff)
- ½ cup milk (I used 2% evaporated milk)
- ½ cup sour cream (I used light)
- 2 cups shredded cheddar cheese, separated
Optional Seasonings
- 1/2 teaspoon dried thyme
- 1/2 teaspoon garlic powder
Casserole Topping
1 cup Ritz crackers, crushed2 Tablespoons melted butter- Fried onions – I get this 2.8 oz. can from Wegmans. Not many carbs and perfect amount for a casserole.
Instructions:
- Preheat the oven to 350° F.
- Heat some olive oil in a medium to large pan over medium heat. Season the chicken with Italian seasoning and the chicken and cook until golden brown on all sides, about 5 minutes. Remove and set aside. Note: This step is not needed if using a cooked rotisserie chicken.
- Cut chicken into bite-sized pieces and put in a large bowl.
- Add some more oil to the same pan. In batches, add each bag of cauliflower rice. Cook to saute it, and flip it over after a few minutes. It will bring out the nuttiness in the cauliflower and soften it up.
- As each batch is finished, add to the large bowl with the chicken.
- Cut the broccoli into bite-sized pieces, and steam.
- Add the broccoli to the large bowl with the chicken and cauliflower rice.
- Add the cream of chicken soup, milk, sour cream, optional seasonings, and half of the cheddar cheese.
- Add to a lightly greased 9 x 13 casserole dish and top with remaining cheese.
- Top with the fried onions, if desired.
- Bake uncovered for 30 minutes. Check part way through to make sure the onions get brown but not burnt.
- Serve and top with hot sauce if you desire (red hot goes really well).
Enjoy!!!
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