俗气奶油低碳水化合物鸡西兰花咖喱砂锅是一个更新版本的美味收藏,它是使用剩下的鸡肉或土耳其的完美方式!使用砂锅食谱找到更多的食谱like this one.

PIN Cheesy Creamy Chicken Broccoli Curry Casserole to make it later!



The星期五最爱recipe I’m featuring this week is this amazing俗气的奶油低碳水化合物豆科甘蓝咖喱砂锅that seems to have been a hit with just about every one who’s tried it. And there’s a fun story too, about just this recipe morphed into the version you see here.

年前,我遇到了一个长期被遗忘的食谱,适用于档案馆的鸡豆豆咖喱砂锅w-a-y。我记得我曾经喜欢它,但它有罐装汤,所以我宣布了寻求制作食谱的更新版本而不使用汤。花了几点尝试(涉及两者杰克卡拉) to come up with a version we considered a wow, but when Kara and I made the俗气的奶油低碳水化合物豆科甘蓝咖喱砂锅你在这些照片中看到,我们绝对喜欢它!


And, I always hate to delete an older recipe, even if I don’t make it that way any more, sohere is the original recipe, in case anyone was a fan of that version.




  1. 偷猎四个鸡胸肉在水或股票中有一些家禽调味和百里香,然后撕裂鸡肉。(你也可以使用4-5杯剩余的烤肉鸡或剩下的火鸡。)
  2. Cut broccoli into bite-sized pieces and cook in the microwave until it’s barely tender-crisp. (Drain it after cooking if it seems very wet.)
  3. Whisk together mayo, sour cream, lemon juice, sweet curry powder, and hot curry powder.
  4. Then mix in the grated cheese and Parmesan.
  5. Preheat oven to 375F and spray a 9″ X 13″ casserole dish with non-stick spray.
  6. Put shredded chicken and barely cooked broccoli into the casserole dish, stir to combine, and season to taste with salt and fresh-ground black pepper.
  7. 使用a rubber scraper to spread the cheesy curry topping over the chicken and broccoli and top with more grated cheese.
  8. 在375°F下烘烤奶油俗酷的低碳水化合物咖喱咖喱35-40分钟,或直到它很好地褐色,冒泡热。


Make it a Low-Carb Meal:

你肯定可以像我一样吃这件菜,但如果你想要更多的蔬菜,我会吃掉它最好的花椰菜米饭or serve with something like柠檬绿豆.


俗气的低碳水化合物砂锅砂锅~ Kalyn’s Kitchen
俗气的碎牛肉和米砂锅~ Oh Sweet Basil
20+美味健康的低碳水砂锅食谱~ Kalyn’s Kitchen
Bacon Cheeseburger Cauliflower Casserole〜无糖妈妈
慢炖锅砂锅食谱Photo Index〜慢炖锅或压力锅

Weekend Food Prep:

此配方已添加到一个名为的新类别中Weekend Food Prepto help you find recipes you can prep or cook on the weekend and eat during the week!



屈服 8份
Prep Time 25 minutes
厨师时间 40分钟
总时间 1小时5 minutes

This Cheesy Creamy Low-Carb Chicken Broccoli Curry Casserole is an updated version of a casserole I made years ago.


  • 4 boneless, skinless chicken breasts, cut into lengthwise strips
  • 1茶匙。poultry season
  • 1茶匙干百里香
  • 烹饪时的水或鸡汤覆盖鸡肉。(见注释)
  • 6 cups bite-sized broccoli pieces
  • 1 cup mayo
  • 1 cup sour cream
  • 1吨柠檬汁(见注释)
  • 2 tsp. sweet curry powder
  • 1茶匙。热咖喱粉(使用您喜欢的任何组合。)
  • 3杯磨碎的三个奶酪混合物(如果您愿意的奶酪,则使用较少的奶酪。)
  • 1/4杯精细磨碎的巴马干酪
  • 盐和新鲜的黑胡椒味


  1. 将烤箱预热至375F / 190℃。用不粘的喷雾喷洒9“x 13”玻璃或陶器砂锅菜。
  2. 修剪鸡胸肉并将每个乳房切成3或4个纵向条。将鸡肉带放入平底锅中,加入水或鸡肉库存,覆盖一英寸左右,加入家禽调味料和干百里香,将鸡肉煮沸。
  3. As soon as the water starts to boil, turn heat as low as it will go and cook the chicken for 12-15 minutes, or until it's firm.
  4. Drain chicken into a colander placed in the sink. When it’s cool enough to handle, use two forks to shred the chicken strips apart into bite-sized pieces. (If you have leftover rotisserie chicken you can use 4-5 cups of shredded rotisserie chicken instead of cooking your own chicken.)
  5. While the chicken cooks, cut up enough broccoli to make 6 cups of bite-sized broccoli pieces. Put the broccoli into a large glass bowl or large 8-cup glass measuring cup, cover with cling-wrap, and microwave on high about 1 to 1 1/2 minutes. (You want the broccoli still quite crisp; it will cook in the oven.)
  6. Drain the broccoli into a colander if it seems very wet. (You can steam the broccoli if you prefer, but be sure it is drained well before you add it to the casserole.)
  7. 梅奥搅拌在一起,酸铬eam, lemon juice, sweet curry powder, and hot curry powder in a small mixing bowl or 4 cup glass measuring cup. (If you're a curry fan, you might want to taste at this point and see if you want a little more curry powder.)
  8. 然后混合在1 1/2杯磨碎的奶酪混合物和帕尔马干酪。
  9. Put the shredded chicken and barely-cooked broccoli into the casserole dish and gently stir so ingredients are evenly distributed. Use a rubber scraper to spread the cheesy creamy topping over the chicken/broccoli mixture. Top with the other 1 1/2 cups grated cheese.
  10. 烘烤35-40分钟,或直到砂锅冒泡热,奶酪在顶部很好地褐色。发热。


您还可以使用4-5杯切碎的烤肉鸡来制作此食谱。我用了我的fresh-frozen lemon juice对于这个配方。





Serving Size:


每份的量: 卡路里:585. Total Fat:43G. 饱和脂肪:15g Unsaturated Fat:25G. 胆固醇:133毫克 Sodium:600毫克 碳水化合物:6.8g 纤维:4g 糖:4g 蛋白质:37g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

如果你制作这个食谱,我很想听到它是如何结果的。Leave a star rating或者与哈希特拉格分享社交媒体#KALYNSKITCHEN, 谢谢!


低碳水化合物Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Cheesy Creamy Low-Carb Chicken Broccoli Curry Casserole is definitely great for low-carb or low-glycemic diets. If you’re following the South Beach Diet guidelines about fat, you may want to reduce the amount of cheese and use lower-fat mayo and sour cream to make this suitable for South Beach.

Find More Recipes Like This One:
使用yabo亚博app 照片索引页面查找更多适用于特定饮食计划的食谱。你也可能喜欢Follow Kalyn’s Kitchen on Pinterest看到我在那里共享的所有好食谱。

Pinterest image of Cheesy Creamy Low-Carb Chicken Broccoli Curry Casserole

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  1. 是3奶酪混蛋是切达干混或意大利语吗?谢谢!

    • The one I used was called Three Cheese Mexican Blend, but I think either one will be great! It’s a blend that has Cheddar, Mozzarella, and Monterey Jack. But a blend of white cheeses would be delicious in this.

  2. I find it very disappointing that you advertise this recipe as low carb and not supply the carb count. And suggesting we get the carb information from the nutrional analyzer site, where copying and pasting returns with every line being an incorrect entry. The recipe looks delicious, but how do you know it’s low carb if you admit that you don’t even know the nutritional information about the dish? That seems awfully misleading given your title of the dish. If you were ever to need to count carbs (especially for diabetics more than Keto people) you would understand how important/imperative it is to have that information up front. Thank you.

  3. My hubby doesn’t like broccoli so I drained 3 cans of green beans and put them in the bottom. Yummy!

  4. 原始食谱来自20世纪70年代的迪娜岸秀。这是理查德尼克松的最喜欢的一餐。我的家人多年来了这一点。

  5. This looks Keto friendly and I just know I’d love it. Do you know how to count the metrics? Thanks!

  6. This has been a family favorite for years, with the soup version, now that we are following low carb, thank you for the adjustments! Can’t wait to try it! I sometimes add cauliflower and a just a few carrot coins for colour. I usually double the recipe and freeze some in oven ready aluminum containers in dinner size portions. Take it out and thaw in the fridge for the next day easy dinner. Love your recipes!

  7. Just made this last night and it was delicious! My 6 year old son loved it too.

    我们使用了Costco Rotisserie鸡肉,只有一种黄色咖喱(对Kiddo不太辣)。我用1C Mozzarella,1C Pecorino Romano和1C英语切达乳酪制作了自己的奶酪混合物。我准备了一切,除了鸡肉,把它放在冰箱里。当我的伴侣回到家时,他砍掉了鸡肉并完成了砂锅。美丽的脆皮金棕色奶酪顶部,毫米!

  8. My husband and I have been on the Keto Diet. I made this recipe tonight for dinner. My husband and I absolutely loved it.

  9. Looking forward to making this recipe soon. One note… Don’t pour that poaching liquid down the drain! Use it as you would chicken broth.

  10. 这是一个完美的例子,为什么我无法弄清楚超过2,000个食谱的营养信息。对不起,但我不知道。

    它向我看起来像yummly.com的信息似乎可能会接近这个食谱。你试过这种方式访问​​它吗?它是here(but you will probably have to join Yummly – it’s free – before you can access it.)

  11. pingback:亚博appketo饮食食谱:简单的30天keto膳食计划减肥

  12. 在keto饮食之后,这篇食谱亚博app是完美的!我之前从未用咖喱煮熟,但这很棒。丈夫也喜欢它!如此简单,快速制作。我确实把鸡肉放在厨房里,使鸡肉碎片加速和容易。

  13. 我只是做了这个,每个人都认为这很棒!谢谢你把它放在一起:]
    For those of you who are short on ingredients/time: Instead of cutting up strips of chicken and trying to cook them over the stove I used a pressure cooker instead which only took about 15 minutes. I also only had 1/4-1/2 cup of sour cream and no Parmesan cheese so I used a Mexican blend of shredded cheese and just added a handful more into the mixture. Instead of using poultry seasoning and thyme, I used Mrs. Dash for the chicken because it has everything you need already in it. One last thing…. I didn’t have any curry powder because no one in my house likes spicy food, so I made my own with colander and cumin seeds, turmeric, and garlic powder, for safe measure. I had to grind them in a mortar and pistol because I also don’t own a grinder (I recommend buying one!). I was also short by one cup of broccoli, but I am proud to say this successfully fed 4 grown adults. The best thing about this was that I only had to cook it for 25 minutes because the chicken was already cooked. Hurray!!!

  14. 你用冷冻或新鲜的西兰花吗?

  15. 请打印配方!

    • 有一个可打印的配方(实际上是两个版本。)只需点击链接,称“点击此处进行打印机友好的配方”。然后使用您的计算机打印功能(通常是文件/打印或文件/ p)打印。

  16. Oooo。你有一个俗气......和西兰花......再次在咖喱。我是新的网站,但我最喜欢的食谱是多年来一直是你的毛皮白菜砂锅,所以你的帖子张贴在瘦上,所以我有信心我会喜欢你的其他东西!我是低碳水化合物的新手,所以我非常欣赏所有想法,因为我混淆了不能使用我的任何常用的食谱!

  17. 喜欢这个更新的版本,迫不及待地想试试(与所有奶酪!)。从我们博客的早期重新审视食谱很有趣。