Our family loves the ham and broccoli couch, but it needed a low carb makeover. Here it is, and it’s delicious! Suitable for gluten free, Atkins, keto, chf, low carb, diabetic, low glycemic.
Preparation:
Cook:
Level: Easy
Ingredients
- 8 ounces, liquid Cooked Ham, Bite Size Cubes
- 8 ounces, liquid Broccoli, cooked and chopped
- 3 ounces, liquid Crimini mushrooms, chopped or sliced (see note 1)
- 4 tablespoons Heavy whipped cream
- 2 tablespoons Unsweetened almond milk or water
- 1 tbsp Dried chopped onion
- 1 teaspoon Christopher Ranch chopped garlic (or 1 chopped raw clove)
- 1 teaspoon Worcestershire Sauce
- 1 teaspoon yellow mustard
- ½ teaspoon Coarsely ground black pepper
- ¼ teaspoons Salt
- ¼ teaspoons Glucomannan (konjac root powder) for thickening
- 1 cup Sharp Cheddar Cheese, Shredded And Divided
- 2 tablespoons Thai fried onion, crushed (see note 2)
Preparation
Preheat the oven to 350°F. Spray an 8×8 inch (or 9×9 inch) pan and set aside.
Place cooked ground ham, broccoli and mushrooms in a large mixing bowl. (Broccoli should be well drained if it has been boiled or previously frozen.)
In a small bowl, combine the ingredients for the sauce: cream, almond milk, minced onion, garlic, Worchestershire, mustard, pepper, salt and glucomannan. Pour over meat and vegetables, stir.
Add 1/2 of the cheese to the meat and vegetables and stir lightly. Transfer the mixture to a baking dish and smooth the top. Top with remaining cheese and fried onions.
Bake 30 minutes or until cheese begins to brown. Remove from the oven and let rest for about 10 minutes before serving.
For more servings, double the recipe and bake in a 9×13 inch pan. Leftovers can be frozen.
Remarks:
1. I use sliced mini bella mushrooms, which I keep in the freezer. I chopped and thawed them in the microwave for about 1 minute, then transferred the mushrooms with a slotted spoon to the bowl of ham and broccoli. I add the resulting mushroom juice to the sauce. You can use fresh mushrooms if you have them, and just add them to the bowl of ham and broccoli after chopping them.
2. I buy Nang Fah (Tue King) brand fried onions in an Asian market. They have no breading and provide all the flavor of the breaded fried onions traditionally used. They are often called Thai fried onions. If you can’t find any, omit or top the pan with thinly sliced and chopped red onion.
Nutrition Information (estimates are per serving based on the exact ingredients I used, calculated with a free online recipe analyzer): Each Serving: Calories 265, Total Fat 19g, Saturated Fat 10g, Sodium 959mg, Potassium 107mg, Total Carbohydrates 8g, Dietary Fiber 2g, Net Carbohydrates 6g, Sugars 3g, Protein 17g. Macros: 65% fat, 26% protein, 9% fat.
© February 13, 2017 Roxana Lopez for Aunt Rocky’s
