Almost Keto Cheesy Chicken/sprouts casserole
"Very Low Carb Main course"Serves 5 - 6 | Prep Time 30 - 35 Mins | Cook Time 45 mins
Why I Love This Recipe
We have quite a few recipes where we're combining the protein and the vegetable in the same dish. This is handy for me, as I'm trying to reduce carb intake. I can get my meat and veggies, but others can put this over rice or pasta and get the whole spectrum.
Ingredients You'll Need
1.5 - 2 lbs of Brussels Sprouts
3 lbs of Skinless/Boneless Chicken Breast cooked
1 med - large onion
4 slices of bacon
5 cloves of garlic
1 stalk of celery
1-2 Tablespoons of olive oil
1 Tablespoon of butter
1/2 Cup grated Parmesan cheese
3/4 Cup of Half and half
1- 10.5 ounce can of cream of mushroom soup
1 tablespoon of salt
1/2 Tablespoon of pepper
1/2 a teaspoon of red pepper flakes
1 teaspoon of garlic powder
Optional- 1 tablespoon of Old bay, or creole seasoning
2 teaspoons corn starch
We start by putting a large pot of water on to boil. We're going to soften up the Brussels sprouts in the boiling water for about 20 minutes, or until they reach a softness you enjoy. ( Remember they will bake in the casserole later, so don't boil them to mush)
As the sprouts are boiling, cut your celery stalk and your onion and your garlic into a nice chop. Don't mince it, but don't leave them too large
Put your olive oil and butter in a LARGE frying pan, and put on to medium high heat. when hot, place your bacon strips in the oil. Cook the bacon, but not into the truly crispy range. When you are just shy of crispy, remove the bacon to a plate. Leave the heat on the bacon grease/butter/oil.
When the Brussels are at your particular doneness, strain them through a colander and leave them in the sink to cool. as your bacon is cooking, cut the brussels in half or even into quarters for the bigger ones
Place your onions and celery in the hot bacon grease/oil/butter and saute until they are beginning to turn translucent. Now put in your garlic.
I like to season a lot of my dishes in the frying pan itself. It's here with the garlic, onions and celery in the pan that I'll add my salt, pepper, pepper flakes, creole if I'm using it, and garlic powder. Continue to stir that up to keep from burning the seasonings. We just tend to think that they release more of their oils into a fry, then say into a sauce. When you like the seasoning, dump your cut up Brussels into the frying pan and stir well. You want all the onions and garlic and oils and fats to coat the Brussels. Give them a good 3 -5 minutes in the pan.
Now it's time to stir in your half and half ( Or heavy cream) and bring it back up to a simmer. dump in your can of cream of Mushroom soup at this point. It will still be a bit "too wet" for me, so we add a couple teaspoons of corn starch to cold water and pour that in. It will thicken the pan considerably.
It's at this point where I start to add in the Parmesan cheese. As the cheese melts, the pan is going to get quite thick. Mix it in really well.
I use a large stainless steel baking pan. You can use any large oven proof pan that is large enough to hold all the ingredients. I take my cooked and diced chicken breast and dump it in a large oven safe pan. Then I transfer all the goodies from the stove top pan and pour it over the chicken, mixing it well to evenly distribute.
Pop the pan into a 350 degree oven for 35 - 40 minutes. Sometimes I'll grate a bit of a sharp cheddar across the top, just before I take it out of the oven.
You can serve this over pasta or rice. In my house I eat it as is at that point, but others want a starch to go with it.
Pairs Well With
While completely destroying the idea of low carb, a good crusty break works wonders with this.