Low Carb Chicken Casserole with Broccoli and Cheddar

Ingredients

• 2 tablespoons olive oil (27 g)
• 1 1/2 pounds boneless skinless chicken breast (680 g)
• 1 teaspoon kosher salt (6 g)
• 1/2 teaspoon black pepper (1 g)
• 1 teaspoon garlic powder (3 g)
• 4 cups broccoli florets (360 g)
• 6 large eggs, beaten (300 g)
• 1 cup full-fat sour cream (240 g)
• 2 cups shredded sharp cheddar (226 g)
• 1/2 cup finely grated parmesan (50 g)
• 2 tablespoons chopped fresh parsley (8 g)

Instructions

1. Prepare. Heat oven to 375°F and oil a 9-by-13-inch baking dish. Bring a large pot of water to a boil; set a colander in the sink. Pat chicken dry and season evenly with salt, pepper, and garlic powder.
2. Brown chicken. Heat olive oil in a wide skillet over medium-high heat. Add chicken in one layer; cook about 5 minutes, stirring occasionally, until browned on several sides. Transfer chicken and any pan juices to a large bowl.
3. Blanch broccoli. Add broccoli to boiling water and cook 2 minutes, until vivid green. Drain very well, then leave it in the colander 2 minutes so steam escapes. Add broccoli to the bowl with chicken.
4. Mix filling. Whisk eggs and sour cream in a medium bowl until smooth. Stir in 1 1/2 cups cheddar and 1/4 cup parmesan. Pour over chicken and broccoli; fold gently until every piece is coated.
5. Assemble. Transfer mixture to prepared dish and spread evenly. Sprinkle remaining 1/2 cup cheddar and 1/4 cup parmesan over the surface, reaching the corners for a consistent browned top.
6. Bake. Bake 25 to 30 minutes, until center reaches 165°F and cheese is browned. Rest casserole 10 minutes before scattering parsley, allowing the egg-and-cheese filling to set. Cut into four squares; use a wide spatula for clean portions.

Notes

• Chicken breast can be replaced with boneless, skinless thigh meat; cut either option into similarly sized pieces for even baking. Thigh meat may release more fat.
• Frozen broccoli works, but thaw it completely and press it dry before measuring. Wet florets can soften the center and leave liquid around the edges.
• Resting 10 minutes is essential: it lets the egg-and-cheese filling firm for tidy squares.

Nutrition Facts