I am sure there are many versions of this, but here's my version of the casserole:

6 oz chicken (diced)
4 oz broccoli (raw)
1/2 c ground pork rinds
2t garlic (minced)
2t onion (minced)
1 cup shredded mozzarella
1T parmesan cheese
1/4c mayo
1/4 c sour cream
1/4 c hot water

Prepare the broccoli, boil for about 5-8 min, until cooked. Save 1/4c of the hot water from broccoli for sauce. Combine water, mayo, sour cream in a small bowl. Combine parmesan and pork rinds. Sprinkle garlic and onion to taste. Layer the cassarole dish: 1/2 pork rind mixture, chicken, broccoli, sauce, cheese, 1/2 pork rind mixture. Bake 350 degrees for about 30 min until cheese looks done.

Fitday totals:

Serves 4

Per Serving

Cals
260

Fat
17g

Carbs
3

Protein
23