Cheddar Broccoli Chicken (Cracker Barrel copycat recipe)

 

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Ingredients:

  • 4 boneless skinless chicken breasts, thawed
  • 1/2 teaspoon salt
  • 1/2 tsp freshly ground black peppercorns
  • 1 C milk (I used vitamin D whole milk)
  • 1 can cream of mushroom soup
  • 1/2 tsp paprika
  • 6 oz. extra sharp cheddar cheese, shredded
  • florets from 2 crowns of broccoli
  • 15 crushed Ritz crackers

 

Instructions:

  1. Preheat oven to 350 degrees.  Line a large casserole dish with heavy duty aluminum foil (or parchment paper), and lightly spray with canola oil.  Bring large pot of water to a boil.  In the meantime…
  2. Season chicken with salt and pepper and place into prepared dish.
  3. Mix milk, soup,paprika, and cheddar cheese.
  4. Pour half of mixture over chicken.
  5. Drop (washed and roughly chopped) broccoli florets into water when it reaches boiling.  Cook for one to two minutes, until near tender-crisp.  Place drained broccoli over cheese-covered chicken.
  6. Top with remaining cheese sauce and Ritz crackers.
  7.  Bake at 350 for 45 minutes.

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This was so good.   So, so freaking good!  I stumbled upon this recipe while browsing pinterest.  The version I became so familiar with was from Spicy Southern Kitchen.  Her recipe can be found here: spicysouthernkitchen.com/broccoli-cheddar-chicken-cracker-barrel-copycat.  I have made some slight adjustments to suit my family’s tastes, and this casserole has quickly become a weekly staple in my house.

Also, my bestie Gavin who happen to work at Cracker Barrel let me in on some inside info; Cheddar Broccoli Chicken is Cracker Barrel’s Wednesday special, and it is so popular that they sell out of it every Wednesday!  I totally get it.

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Also, silly, but this wine glass had been neglected for so long that a spider had built it’s home on it.  I was amused because it was like a better version of those silly gothic challices they sell at like Walgreens around Halloween.  Like I said.  Silly.

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Hope you enjoy!  Thanks for stopping by!

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 457
% Daily Value *
Total Fat 25 g 39 %
Saturated Fat 11 g 57 %
Monounsaturated Fat 6 g
Polyunsaturated Fat 3 g
Trans Fat 1 g
Cholesterol 117 mg 39 %
Sodium 1328 mg 55 %
Potassium 579 mg 17 %
Total Carbohydrate 19 g 6 %
Dietary Fiber 2 g 7 %
Sugars 5 g
Protein 41 g 83 %
Vitamin A 19 %
Vitamin C 69 %
Calcium 41 %
Iron 10 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Savory Chicken and Broccoli

While I love a sweet chicken and broccoli dish with honey and soy sauce, sometimes I need a less carbohydrate-laden option.  This dish is exactly that!  This dinner provides 16 grams of protein, 8 grams of fat, and 11 carbs at only 179 calories per serving (and is full of flavor so you won’t miss the honey)!

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  • 2 T extra virgin olive oil
  • 1 bunch green onions, chopped into two inch pieces
  • 8 oz boneless skinless chicken breast, cut into bite-sized pieces
  • 3 C broccoli (about 2 medium sized heads), roughly chopped
  • four to six cloves of garlic, minced
  • 1 packet McCormick brown gravy
  • 1 T garlic chili sauce
  • 1/2 tsp Dynasty Black Bean Garlic Sauce
  • 1/5 T soy sauce

Set a large cast iron skillet over medium-high flame to heat two tablespoons of extra virgin olive oil.  Once the oil is hot, add your green onions.  Reduce the heat to low to medium.  You want to get a little caramelization going, but green onions burn easier than others, so keep a watchful eye.

Once your green onions are a bit caramelized (and smelling amazing) remove them from the skillet and set aside.  Next increase the heat to medium-high, and add your boneless skinless chicken pieces, 1/2 tsp of black bean garlic sauce, and 1/2 T of soy sauce.  Allow the chicken to sear for about two minutes (give or take) on both sides.  Put the chicken on a plate and set aside (you will return it to the skillet near the end to allow it to finish cooking).

Empty the contents of the gravy packet into a bowl, and gradually add one cup of water (after adding the first splash of water I usually whisk until all of the powder has dissolved before adding more).  Lower the heat to medium, and add your broccoli to the skillet along with your minced garlic and garlic chili sauce.  The garlic will cook quickly; stir the broccoli, and allow the garlic to saute for no longer than one minute.  When you can smell the garlic, add the gravy mixture to the skillet to prevent the garlic from burning.  Put a lid on the skillet and reduce heat to low.  Allow the broccoli to steam until tender-crisp.  Generally when you steam broccoli in a pan, three minutes will get you there, but I find that you can allow it to simmer in the gravy for five to ten minutes (again, just keep an eye on it).

Finally return the green onions and the chicken to the skillet.  Remove the lid, return to medium heat, and allow your chicken to finish cooking.  Length of cooktime will depend upon the size of your pieces of chicken (mine took about three or four minutes).

Serve with rice or just fill up a bowl.  I opted for two servings as my goal was to keep my carbohydrate intake low.  Even at two full servings, this dish is a wonderfully light meal.  I hope you’ll enjoy it as much as we did!

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Nutrition Facts
Servings 4.0
Amount Per Serving
calories 179
% Daily Value *
Total Fat 8 g 13 %
Saturated Fat 1 g 5 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 38 mg 13 %
Sodium 571 mg 24 %
Potassium 295 mg 8 %
Total Carbohydrate 11 g 4 %
Dietary Fiber 3 g 11 %
Sugars 2 g
Protein 16 g 32 %
Vitamin A 28 %
Vitamin C 121 %
Calcium 16 %
Iron 9 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Philly Cheesesteak Stuffed Poblanos

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Finding low carb meals that satisfy me is pretty easy…  Give me enough cheese and meat, and I won’t feel like I’m missing out on anything.  Finding low carb meals that will also satisfy my man?  Much more challenging!  This is one of those gems; meaty, cheesy, and hearty enough to quell my man’s appetite.

  • 4 large poblano peppers
  • 2 T butter
  • 2 T extra virgin olive oil
  • 1 small onion, quartered and sliced thin
  • 5 white button mushrooms, sliced thick
  • a few cloves (actually we use close to an entire bulb) of garlic, minced
  • salt
  • ground black pepper
  • 7 oz. thin sliced roast beef
  • 8 slices provolone

Preheat oven to 400 and line a casserole dish with heavy duty aluminum foil.

Heat a cast iron skillet over medium heat with the butter and olive oil.  As soon as the oil gets hot, add the sliced onions.  Next add the sliced mushrooms (before the onions begin to caramelize).  At this point you can add your minced garlic, along with a generous few pinches of salt and pepper.  Next you want to chop up your roast beef slices.  I like to roll the roast beef slices into a log and slice a few times lengthwise before chopping into thirds or fourths (you want to keep the pieces relatively large).  Add the chopped roast beef to the skillet and sauté  until heated through.

Wash the poblanos well before slicing them in half lengthwise and remove the seeds and ribs.  Place the halved peppers cut side up in the casserole dish.  Put one slice of cheese (I tear the cheese in half as the peppers are a bit slender) in the bottom of each pepper, fill with sautéed mixture, and top with another slice of cheese.  Bake for 25-35 minutes until peppers are tender and cheese is browned.

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This one is even delicious as overcooked leftovers!

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Nutrition Facts
Servings 4.0
Amount Per Serving
calories 371
% Daily Value *
Total Fat 23 g 35 %
Saturated Fat 11 g 53 %
Monounsaturated Fat 6 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 65 mg 22 %
Sodium 993 mg 41 %
Potassium 139 mg 4 %
Total Carbohydrate 11 g 4 %
Dietary Fiber 1 g 3 %
Sugars 3 g
Protein 23 g 46 %
Vitamin A 8 %
Vitamin C 6 %
Calcium 31 %
Iron 7 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Salmon BLT Wrap with Chipotle Mayonnaise

Okay, so I’m not picky about many foods.  I’ll eat just about anything.  I mean, there are a couple of foods that I’m not super crazy about, but even those surprise me from time to time when they are prepared well.  Salmon is one of them.  I’ve never been a salmon person.  Salmon patties, lemon salmon, sesame ginger salmon…  Even a garlicky heavy cream laden salmon didn’t do it for me!  But then I discovered this…salmonblt_retouched

  • 4 4oz salmon fillets
  • salt
  • ground black pepper
  • 8 slices bacon
  • 1/4 cup mayonnaise
  • 1 can chipotle peppers in adobo sauce
  • 4 Ole Mexican Xtreme Wellness High Fiber Low Carb tortillas
  • 2 cups romaine
  • 2 Roma tomatoes
  • 1 small red onion

Place bacon on a cookie sheet or casserole dish and bake at 400 degrees F for 20 minutes.  Do not preheat oven.   Once bacon is crisp, remove from oven and set aside on paper towels

Turn on broiler.  Season salmon fillets generously with salt and pepper, and place them on a baking sheet or casserole dish lined with heavy duty aluminum foil.  Broil fillets for ten minutes, flipping them over halfway through cook time.

Finely chop one or two chipotle peppers and mix well with mayonnaise.  Add some of the sauce from the can too, but be careful…  A little goes a long way with this stuff!  Be sure to taste test as you go.

Spread the chipotle mayonnaise on a tortilla (or ciabatta or piece of lettuce or whatever) along with a salmon fillet, two pieces of bacon, a few slices of tomato, chopped red onion, and a small handful of romaine.

This is seriously so good!  Salmon fillets are now always on hand in my kitchen, and this recipe is the only reason.  Also, those little canned chipotles are so wonderful…  I am finding new uses for those things all of the time.  Enjoy!

recipe adapted from http://damndelicious.net/2012/06/06/salmon-blt-sliders-with-chipotle-mayo/

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 482
% Daily Value *
Total Fat 28 g 43 %
Saturated Fat 7 g 34 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 7 g
Trans Fat 0 g
Cholesterol 23 mg 8 %
Sodium 1052 mg 44 %
Potassium 186 mg 5 %
Total Carbohydrate 18 g 6 %
Dietary Fiber 10 g 41 %
Sugars 2 g
Protein 36 g 71 %
Vitamin A 47 %
Vitamin C 14 %
Calcium 17 %
Iron 44 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Hot Baked Chicken Drumsticks

  • 8 chicken drumsticksdrumsticks2
  • 1/2 tsp garlic powder
  • 1/2 tsp chili powder
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper
  • 2 T canola oil
  • 1 stick butter
  • 1/4 C to half of a bottle of Lousiana hot sauce

Preheat oven to 375 degrees F.  Line a large casserole dish with heavy duty aluminum foil.

Place the drumsticks in a large mixing bowl or resealable plastic bags and add garlic powder, chili powder, salt, pepper, and canola oil.  I used two quart size freezer bags and split my seasonings evenly between them (1/4 tsp each of the garlic and chili powders), and I eyeballed the salt and pepper because I like to live dangerously!  Smoosh your chicken around until all of the pieces are evenly coated.  Place the drumsticks in the casserole dish, leaving plenty of space between pieces.  Bake until chicken skin is VERY crispy (anywhere from 50-90 minutes).

When your chicken is almost done, melt the butter in a sauce pan and stir in your hot sauce.  Remove chicken from the oven and add one or two drumsticks at  a time to the sauce.  Dunk the drumsticks and turn them over a few times before placing them back into the casserole dish.  Bake for an additional 10-15 minutes.  Remove from oven to cool.  In the mean time you can rinse and cut up some fresh veggies (or rip into a bag of snap peas) to serve with ranch dressing or bleu cheese.  Enjoy!

recipe adapted from http://www.foodnetwork.com/recipes/melissa-darabian/buffalo-drumsticks-recipe.html

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 506
% Daily Value *
Total Fat 43 g 66 %
Saturated Fat 19 g 93 %
Monounsaturated Fat 15 g
Polyunsaturated Fat 6 g
Trans Fat 0 g
Cholesterol 179 mg 60 %
Sodium 1632 mg 68 %
Potassium 319 mg 9 %
Total Carbohydrate 1 g 0 %
Dietary Fiber 0 g 1 %
Sugars 1 g
Protein 28 g 57 %
Vitamin A 27 %
Vitamin C 25 %
Calcium 2 %
Iron 9 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.