FORGOTTEN CHICKEN AND RICE (KETO VERSION)
A “Set-It-And-Forget-It” Low-Carb Comfort Classic
KEY INFO:
Prep Time: 10 minutes
Cook Time: 60-90 minutes
Total Time: 70-100 minutes
Servings: 4-6
Calories: 325 per serving
Fat: 18g
Protein: 35g
Carbs: 6g net
Difficulty: Easy
Dietary Tags: Keto, Low-Carb, Gluten-Free (with modifications)
EQUIPMENT NEEDED:
- 9×13-inch baking dish
- Mixing bowl
- Measuring cups/spoons
- Aluminum foil
- (Alternative: Any oven-safe casserole dish)
INGREDIENTS:
For the Base:
- 4-5 chicken breasts (1.5 lbs/680g)
- 2 cups cauliflower rice (200g)
- 2 cups keto cream soup substitute (480ml)
- 1.5 cups chicken broth (360ml)
- 1 tablespoon butter (15g)
Keto Onion Soup Mix:
- 2 tablespoons dried onion flakes
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon celery salt
- ½ teaspoon black pepper
METHOD:
- Preheat oven to 350°F (175°C)
- Grease baking dish with butter
- Mix cauliflower rice, cream soup substitute, and broth in bowl
- Pour mixture into baking dish
- Place chicken breasts on top
- Sprinkle with keto onion soup mix
- Cover tightly with foil
- Bake for 60-90 minutes until chicken reaches 165°F
- Optional: Remove foil, add cheese, bake 10 more minutes
CRUCIAL TIPS:
- Don’t peek during cooking
- Ensure foil seal is tight
- Check internal temperature of chicken
- Let rest 5 minutes before serving
STORAGE:
- Refrigerate up to 4 days
- Freeze portions up to 3 months
- Reheat covered with extra broth if needed
VARIATIONS:
- Use chicken thighs for higher fat content
- Add mushrooms or broccoli
- Swap cauliflower for shirataki rice
- Make dairy-free using coconut cream
COMMON MISTAKES:
- Lifting foil during cooking
- Not greasing dish
- Using too little liquid
- Overcooking chicken
This keto adaptation maintains all the comfort of the classic while keeping carbs low. Perfect for busy weeknights when you need dinner to cook itself!
