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It can be difficult to locate meals that fulfil the needs of people following a gluten-free or ketogenic diet while also sticking to dietary restrictions. This satisfying and delectable dish, which satisfies both requirements, is the Gluten-Free and Keto Chicken Casserole with Cheddar and Broccoli. This casserole is perfect for anyone wishing to have a hearty, low-carb supper that is also free of gluten and grains because of its rich, cheesy flavour and healthful ingredients.
The Reason This Recipe Is Effective
This casserole offers the nutritious advantages of low-carb and gluten-free ingredients combined with the traditional comfort of a cheesy chicken bake. Lean protein is provided by using chicken breasts, and fibre and important vitamins are added by using broccoli. The cheddar cheese adds a creamy texture to the meal in addition to enhancing its flavour. This recipe is perfect for hectic weeknights or meal planning for the next week because it’s tasty and simple to make.
Ingredients Required
In order to prepare this keto and gluten-free chicken casserole, assemble the following ingredients:
One pound of skinless, boneless chicken breasts makes up the casserole’s basis and provides lean protein.
Two cups of broccoli florets: These add a healthy vegetable element and go nicely with the chicken and cheese.
One cup of shredded cheddar cheese: This gives the casserole a rich, creamy coating.
½ cup sour cream: Adds to the dish’s acidic flavour and creamy texture.
¼ cup mayonnaise: This helps to bind the ingredients together and adds extra creaminess.
Two minced garlic cloves add an aromatic richness that enhances the flavour overall.
One teaspoon of dry thyme: Offers a subtle herbal flavour.
One teaspoon of dried basil enriches the flavour profile and balances the other flavours.
To enhance the flavours and season the casserole, add salt and pepper to suit.
One tablespoon of olive oil: Used to cook the chicken and provide a small amount of good fat.
Guidelines
Turn the oven on to 375°F (190°C) and prepare the chicken. After adding salt and pepper to the chicken breasts, sauté them in the skillet for 5 to 6 minutes on each side, or until the chicken is cooked through and no longer has a pink centre. After taking the chicken out of the skillet, let it cool somewhat. Shred the chicken into bite-sized pieces after it has cooled.
Prepare the Broccoli: Steam or blanch the broccoli florets for 3–4 minutes, or until they are soft but still crisp, while the chicken is cooking. After draining, set away.
Combine the cooked broccoli, minced garlic, dried thyme, and dry basil with the shredded chicken in a big bowl. Make sure everything is evenly coated by stirring the sour cream mixture into the chicken and broccoli mixture.
Put the Casserole Together: Spoon the chicken and broccoli mixture into a 9 x 13-inch baking dish that has been lightly oiled. Evenly spread everything out, then sprinkle shredded cheddar cheese on top.
Bake the Casserole: After the oven has been prepared, place the baking dish inside and bake for 20 to 25 minutes, or until the casserole is heated through and the cheese is bubbling. After baking, you can broil the casserole for an extra two to three minutes to get a golden brown top, but keep a close eye on it to avoid burning.
Serve and Savour: Prior to serving, let the casserole to cool for a few minutes. For a full dinner, this dish goes nicely with steamed veggies or a side salad.
Nutritional Value per Serving
Based on six servings, each serving of this keto and gluten-free chicken casserole offers:
290 calories
28 grammes of protein
20 grammes of fat
gramme of carbohydrates: six
2 grammes of fibre
4 grammes of net carbohydrates
Why This Recipe Is Perfect
This casserole combines basic, healthy ingredients into a filling and cosy dish, making it a great option for anyone on a gluten-free or ketogenic diet. A healthy ratio of protein to veggies is ensured by the use of chicken and broccoli, and the rich, creamy texture of the cheddar cheese is achieved without consuming additional carbohydrates. This recipe is also quite flexible; you can change up the seasonings or substitute other vegetables that are keto-friendly.
To sum up, the Cheddar and Broccoli Gluten-Free and Keto Chicken Casserole is a scrumptious and useful dish that blends in well with a low-carb, gluten-free lifestyle. Everyone may appreciate this recipe because of its simple preparation and soothing flavours, regardless of whether they’re following a particular diet or are just in the mood for something filling to eat. Savour this hearty casserole and be grateful for how wonderful and pleasurable it makes following a ketogenic or gluten-free diet.