I’ve always been fond of casseroles and one pot dishes.  They’re easy, delicious, and quick to make.  The combinations of foods and seasonings adds up to a comfort food meal that satisfies the hunger.  A low carb lifestyle can easily include several of these types of dishes as it’s a great way to get your necessary vegetables along with your protein.

This easy one pot meal combines chicken with cauliflower and broccoli in a tasty cheese sauce. If you wish to add a little pasta, it only ups the carbs a little so long as you don’t over-do it, but it’s entirely optional.  The dish does fine without it.

One Pot Chicken with Cauliflower and Broccoli

2 Tbsp. Olive Oil
2 to 3  large Chicken Breasts, cut into 1 inch pieces
1 Bell Pepper or 4 small Sweet Peppers
1/4 cup Spiral Pasta (optional)
Salt and pepper to taste
1/2 cup diced Onion (about half an onion)
2 cloves Garlic, minced (about 1 Tbsp.)
1 cup Chicken Broth
1 1/2 cups Cauliflower florets
2 cups Broccoli, chopped
1/2 cup Ricotta Cheese
1/2 tsp Cayenne Powder
1/4 tsp Nutmeg
1/2 cup Heavy Cream
2 cups shredded Cheddar Cheese

In a large pot, heat olive oil in a large pot. Season chicken breasts with salt and pepper. Brown chicken on both sides, then add the onions, peppers, and garlic and cook a few minutes. Add chicken broth and pasta, if you are using it and stir. Reduce the heat to low and cook for 15 minutes.

Bring a pan of water to a boil, then add the cauliflower and broccoli. Cook for 5 minutes, then drain. Add to the pot with the chicken and stir in. If there is still a lot of liquid, cook until it is reduced. If the pot is almost dry, add a little water. Stir while the broccoli is cooking. Add ricotta cheese, cream, and cheddar cheese and stir until the cheese melts. Add salt, pepper, cayenne, and nutmeg and stir in.

Makes 6 servings.

Nutrition Information with pasta per serving:
Calories: 502.3 Fat:30.8 g Net Carbs: 9.2 g Protein: 43.2 g

Nutrition Information with pasta per serving:
Calories: 486.5 Fat:30.9 g Net Carbs: 6.1 g Protein: 42.6 g

For variety, the leftovers can be put in a pan and reheated in the oven to bake it.  Cook on 375 degrees (F.) for about 30 minutes, then top with 1/4 cup Cheddar Cheese and bake another 5 minutes.  OR you can do what I did, which is make a pot pie from it.  To do that, put 1 cup of the cooked chicken mixture in each of 2 ramekins and microwave for about 1 minute each to take the chill off.  In a small bowl mix these ingredients:

1/4 cup Low Carb Flour (such as CarbQuick or Almond Meal)
1 tablespoon Cream
1 tablespoon Water
Pinch Salt
1/4 teaspoons Ground Pepper
1 tablespoon grated Parmesan Cheese
1 Egg

Put 1/2 the batter on top of chicken mixture in the ramekins and bake at 375 degrees (F) for 25 minutes. Pull out and sprinkle a little cheddar cheese on top and bake another 5 minutes to melt and lightly brown the cheese.  Let cool about 5 minutes before serving.