Casseroles get a foul rap. They’re bland. They’re boring. They’re stuffed with salt and carbs. Not anymore! This Keto jalapeno hen casserole proves that it’s attainable to make a creamy casserole that isn’t heavy or carb-laden. You gained’t discover potatoes or pasta right here. It’s all hen all the way in which. Joining the hen is an assortment of greens in a supporting function from broccoli to bell peppers. To add a kick of spice, there’s diched jalapenos, a spoonful of sizzling sauce and a wholesome serving to of garlic. Rounding out the solid of characters and bringing every part collectively is a creamy coconut milk sauce. So, when you nonetheless suppose casseroles are bland, I’ve three phrases for you: time to style!
Hot or Not: Finding the Right Hot Sauce
Not all sizzling sauce is created equal! Just like peppers, totally different sizzling sauces have totally different ranges of warmth. Read on to learn the way sizzling totally different sizzling sauces are and the way they stack up.
Spiciness is usually measured in Scoville Heat Unite (SHU) which get their identify from scientist Dr. William Scoville. For instance, a jalapeno pepper is usually between 2500-5000 SHU.
According to this infographic, here’s a brief record of standard sizzling sauces ranked from most spicy to least spicy.
- Tabasco (3750 SHU)
- Cholula (3600 SHU)
- Siracha (2200 SHU)
- Frank’s (450 SHU)
Of course, spiciness is a subjective expertise too. I like spicy meals however my sister barely places black pepper on her meals a lot much less sizzling sauce!
Jalapeno Three Ways: Playing with Flavor Profiles
Jalapeno won’t seem to be a flexible taste at first look however in actuality, it’s a dwelling in quite a few totally different taste profiles. Read on for some concept on methods to change the profile of this dish with just some herbs, spices, and different flavorings.
1. Jamaican – Jalapeno and garlic, cloves, cayenne, curry powder, cilantro. Serve with avocado and a squeeze of lime juice for added tropical taste!
2. Tex-Mex – Jalapeno and garlic, cumin, black pepper, chili powder, cilantro.
3. Cajun – Jalapeno and paprika, cayenne, onion, garlic, thyme, oregano, black pepper
Spicy jalapenos add pleasure to this casserole
- 1/four cup (60 ml) of coconut oil, to prepare dinner with
- four hen breasts (1.7 lb), diced
- 1/2 head of broccoli, damaged into small florets
- 2 medium bell peppers, chopped
- 1 medium onion, chopped
- 2 jalapeno peppers, seeds eliminated and finely diced
- 1 can (400 ml) of coconut milk
- 1 Tablespoon (15 ml) of sizzling sauce (or to style) (non-obligatory)
- 2 cloves of garlic, minced or finely diced
- 1/four cup of contemporary parsley, chopped
- Salt and pepper, to style
- Preheat the oven to 400 F (200 C).
- In a big pan, soften the coconut oil over medium-high warmth. Add the hen, broccoli, bell peppers, onion, and jalapeno peppers to the pan. Saute till the hen is cooked by and the greens are comfortable, about 10 to 12 minutes.
- Remove the pan from the warmth and add the coconut milk, non-obligatory sizzling sauce, garlic, and contemporary parsley. Season with salt and pepper, to style. Carefully pour the combination right into a baking dish.
- Place the baking dish within the oven and bake for 20 minutes.
All dietary information are estimated and primarily based on per serving quantities.
Net Carbs: 9 g
- Calories: 763
- Sugar: 5 g
- Fat: 57 g
- Carbohydrates: 13 g
- Fiber: four g
- Protein: 51 g