Low Carb Creamy Chicken Broccoli CauliRice Casserole

This recipe came from buttons.wordpress.com and despite the fact that it calls for a cup of wild rice, it’s still only got 8.4g net carbs per serve. Last time I made this I swapped the wild rice for cauliflower rice to make it just over 3g per serve, and this time I’m substituting black rice (because I can’t find wild rice here), but you could omit that and just use more broccoli if you prefer. The author also suggests you could try substituting hemp hearts for the wild rice, so you could try that if you’re feeling adventurous!

Being as the chicken is pre-cooked, I wasn’t sure why it needed such a long baking time, but perhaps that’s to get the broccoli to be tender enough. You could try pre-cooking the broccoli a bit if you want to reduce the baking time.

Ingredients
2 c. cooked chicken meat, diced large
2 c. broccoli, cut into small flowerettes and stem pieces
5 oz. (142 g) cream cheese, softened
3 T. melted butter
½ c. heavy cream
½ c. shredded Parmesan cheese
3 T. mayonnaise (I use homemade)
½ tsp. Shawarma Spice Blend* (or your favorite blend)
3/4 c. chicken broth (I use homemade)
Dash black pepper
1 c. cooked wild rice (or use cauliflower rice to lower the carbs)
4 oz. (113 g) Monterey Jack Cheese, shredded (for topping)

Directions
DIRECTIONS: Preheat oven to 350ºF / 180ºC. Lightly oil a 9×13 or large oval casserole dish. Cut up the broccoli and chicken and place in large mixing bowl. Add the softened cream cheese and melted butter. Stir well. Now add all remaining ingredients except the Monterey Jack Cheese. Stir well to blend and pour into the greased baking dish. Sprinkle the Jack cheese on top and bake in pre-heated oven for 45 minutes to 1 hour.

*SHAWARMA (a.k.a.Donner Kebab) SPICE BLEND INGREDIENTS:
3 T. ground cumin seed
2 T. ground coriander seed
1 T. turmeric
1 T. black pepper
1 tsp. cayenne
2 tsp. garlic powder
1 tsp. onion powder

NUTRITIONAL INFO: (using wild rice)
Makes 6 servings, each contains:
485 calories
39 g fat
9.70 g carbs, 1.30 g fiber, 8.4 g NET CARBS
25 g protein

(Using Caulirice)
465 calories
39 g fat
4.67 g carbs, 1.33 g fibre, 3.34 g NET CARBS
24.3 g protein

Today I’m going to show you to make this really easy creamy chicken broccoli rice casserole nice at Rice and it is a low carb recipe it calls for wild rice even if you make it with the wild rice it’s still low carb but if you want it ultra

Low carb substitute cup flour rice so what you’re gonna need to cook this is two cups of cut-up cooked chicken kind of in a large dice like a big bite-sized chunk then you’re gonna need two cups of broccoli cut into small florets and stem pieces you can see quite small I want to

Make sure those cook thoroughly five ounces of cream cheese softened that would be 142 grams 3 tablespoons of butter melted 1/2 cup of heavy cream or pure cream now 1/2 a cup of shredded Parmesan if you have it I have the grated kind in the jar so I’m gonna use

That 3 tablespoons of mayonnaise 1/2 teaspoon of a shawarma spice blend oil it can be any middle-eastern type spice blend but I will give you the ingredients below in the ones that I’ve used here then you need 3/4 cup of chicken broth just a dash of black

Pepper and 1 cup of cooked wild rice it calls for now wild rice isn’t something I’m able to find easily here in Australia so I’ve had a look and we’ve got something called black rice which has just a little bit more carbs than a wild rice would have not much at all

It’s really pretty close so I’m gonna use that but if you want to keep it even it’s still no carb even using wild rice by the way but if you want to keep it even lower substitute for cauliflower rice and then lastly it calls for 4

Ounces or 113 grams of a Monterey Jack cheese shredded for topping any mild white cheese will do or your favorite cheese now lastly that’s all that cost per anum in the recipe I just happen to have some chopped red pepper or capsicum that I need to use up so I’m gonna go

Ahead and throw that in as well so I’ve got a 9 by 13 size casserole dish you just want a large casserole any shape is fine lightly sprayed or oiled and I’ve also got the oven preheating to 350 Fahrenheit or about 1/8 Celsius next you’ll want a large mixing

Bowl we’re just gonna start by adding the chicken and the broccoli again I’m adding a little bit of extra red pepper or capsicum because I have some on hand if you have any other vegetables you want to add now’s the time I’m just gonna add the cream cheese and the melted butter

So start mixing that together so now we’re just gonna add everything else except the last cheese the Monterey Jack or whatever mild cheese you’re using so that’s the cream then your parmesan your spice blend the mayonnaise the broth – a black pepper on the rice or cauliflower rice whichever you’re

Using and then we’re going to stir it all together once again that’s looking really good we’re gonna transfer that mixture to our prepared pan spread that out nice and evenly then you’re just going to top it with the shredded cheese now we’re just gonna pop in our

Preheated oven for about 45 minutes to an hour until it’s nice hot and bubbly it’s actually been just shy of 40 minutes you can see it’s quite golden-brown I’m gonna go ahead and pull that out so there you have it creamy chicken and broccoli casserole with wild rice or cauliflower rice

However you choose to make it it’s really delicious I hope you give it a try