MAKES: 6 servings
PREPARATION TIME: 20 minutes
COOKING TIME: 35 minutes
Starving? Never fear: twenty minutes is all it takes to pull together this hunger-slaying—and highly kid-friendly!—casserole. Just slather chicken and low-carb veggies in a two-ingredient homemade ranch dressing plus a snowstorm of Cheddar cheese, bake, and dinner is served.
1 tablespoon (7 g/0.3 oz) ranch seasoning (make your own, shown here)
1 cup (230 g/8.1 oz) full-fat sour cream
1 small (400 g/14.1 oz) cauliflower, cut into florets
1 medium (300 g/10.6 oz) broccoli, cut into florets
2 tablespoons (30 g/1.1 oz) ghee or other healthy cooking fat
1.3 pounds (600 g) boneless and skinless chicken thighs, sliced
1 medium (120 g/4.2 oz) green bell pepper, sliced
1 medium (120 g/4.2 oz) red bell pepper, sliced
2 large (128 g/4.5 oz) celery stalks, sliced
2 cups (226 g/8 oz) shredded Cheddar cheese, divided
2 medium (30 g/1.1 oz) spring onions, sliced
Mix the ranch seasoning with the sour cream and set aside. Bring a saucepan filled with salted water to a boil. Add the cauliflower and broccoli. Cook for 4 to 5 minutes, until crisp-tender. Drain and set aside.
Preheat the oven to 375°F (190°C, or gas mark 5). Heat a large skillet or casserole dish greased with the ghee. Once hot, add the chicken and cook over medium-high heat for 5 to 7 minutes, until browned on all sides. Add the green pepper, red pepper, and celery. Cook for 1 to 2 minutes, stirring frequently. Add the steamed broccoli and cauliflower.
Take off the heat, and add the seasoned sour cream and Cheddar cheese (reserve some cheese for topping). Mix using a spatula until all the ingredients are combined. Top with the reserved cheese and transfer to the oven. Bake for 15 to 20 minutes, or until the top is golden brown and crisped up. When done, remove from the oven and set aside to cool. Top with the spring onions. To store, let it cool, and refrigerate in an airtight container for up to 4 days or freeze for up to 3 months.
NUTRITION FACTS PER SERVING:
Total carbs: 12.2 g / Fiber: 4 g / Net carbs: 8.2 g / Protein: 32.9 g / Fat: 29.7 g / Energy: 443 kcal
Macronutrient ratio: Calories from carbs (8%), protein (30%), fat (62%)