Baked Potato Chicken and Broccoli Casserole

Sure! Here’s a recipe for a Baked Potato Chicken and Broccoli Casserole that incorporates high RPM (Rapid Protein Meal) principles, meaning it’s packed with lean protein and fiber-rich vegetables to keep you full and energized. It also focuses on healthier ingredients without sacrificing flavor.

Baked Potato Chicken and Broccoli Casserole Recipe

Ingredients:

• 4 medium-sized Russet potatoes (or Yukon gold potatoes)

• 2 cups cooked chicken breast, shredded or chopped (skinless and boneless)

• 2 cups broccoli florets (fresh or frozen)

• 1 cup low-fat sour cream (or Greek yogurt for added protein)

• 1 cup shredded low-fat cheddar cheese

• 1 cup milk (you can use almond milk or any low-fat milk)

• 2 cloves garlic, minced

• 1 teaspoon onion powder

• 1 teaspoon garlic powder

• Salt and pepper, to taste

• 1/2 teaspoon paprika (optional, for extra flavor)

• 1 tablespoon olive oil (for greasing the baking dish)

• 1/4 cup grated Parmesan cheese (optional, for topping)

Instructions:

1. Preheat the oven to 375°F (190°C).

2. Prepare the potatoes:

   • Wash and scrub the potatoes. Prick them a few times with a fork.

   • Microwave the potatoes for 6-8 minutes or bake in the oven for about 45 minutes until soft, or until a fork can easily pierce through them.

   • Let them cool slightly, then scoop out the insides and mash them in a bowl. Set aside.

3. Cook the broccoli:

   • Steam or microwave the broccoli florets until tender, about 3-4 minutes. If using frozen broccoli, steam until heated through.

   • Once cooked, chop it into smaller pieces for easy mixing.

4. Prepare the chicken:

   • If you haven’t cooked the chicken yet, you can pan-sear or bake boneless, skinless chicken breasts until fully cooked (about 20 minutes at 375°F or 6-7 minutes per side in a hot pan).

   • Shred or chop the chicken into small pieces once it’s done.

5. Make the casserole mixture:

   • In a large mixing bowl, combine the mashed potatoes, shredded chicken, cooked broccoli, sour cream (or Greek yogurt), shredded cheddar cheese, milk, minced garlic, onion powder, garlic powder, paprika (if using), and a pinch of salt and pepper. Mix everything well until fully combined.

6. Assemble the casserole:

   • Lightly grease a 9×13-inch baking dish with olive oil.

   • Spread the casserole mixture evenly in the prepared baking dish.

   • Sprinkle the top with Parmesan cheese, if desired.

7. Bake the casserole:

   • Place the casserole in the oven and bake for 20-25 minutes, until the cheese is melted and bubbly, and the casserole is heated through.

8. Serve:

   • Once done, remove the casserole from the oven and let it cool for a few minutes before serving. 

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 Benefits:

• Lean Protein: Chicken breast is a great source of lean protein, which helps with muscle repair and keeps you fuller longer.

• Fiber: The broccoli adds fiber, promoting digestion and keeping you feeling full.

• Complex Carbs: The potatoes provide a great source of energy from complex carbohydrates without spiking blood sugar levels.

• Low-Fat Dairy: Using low-fat cheese and sour cream (or Greek yogurt) helps keep the dish creamy without excessive fats.

Enjoy this high-protein, fiber-rich casserole as a delicious and nutritious meal!