Chicken casseroles traditionally contain noodles, rice, grains and other high-carb ingredients. Committing to a low-carb lifestyle means lots of grilled or baked chicken accompanied by a side of veggies or salad. However, you can create chicken casseroles that taste delicious without overdoing the carbs.
Low Carb Chicken Lasagna
Luscious lasagna can be yours without the starchy noodles. Start by substituting substitute ground chicken for the ground beef in your favorite Italian recipe. Instead of lasagna noodles, use thin slices of zucchini cut lengthwise into flat strips. Alternate zucchini strips with strips of yellow squash, if you prefer. Spritz the casserole dish with cooking spray and add your first layer of zucchini and squash and a thin coating of marinara sauce The next layer is the browned ground chicken, then low-fat ricotta cheese mixed with parsley and oregano. Top with another layer of zucchini that is then spread with marinara sauce, shredded mozzarella and parmesan cheese. Keep layering until you have 3 to 4 layers. Bake at 350 degrees F for about 45 minutes.
Tandoori Chicken Casserole
Combine two cups of plain Greek yogurt with a tablespoon of lemon or lime juice, 3 tbsp. curry powder, 1 tbsp. fresh minced ginger, 2 tbsp. fresh minced garlic, and 1 tbsp. smoked paprika. Marinate 6 boneless, skinless chicken breasts or thighs for at least 8 hours, preferably overnight, in a covered container in the fridge. Preheat the oven to 350 degrees F and wash and dry 1 cup of sliced mushrooms and 2 cups sliced onions and peppers. Spray a casserole dish with cooking spray, layer half the mushrooms, onions and peppers, add the chicken pieces, and then layer the rest of the mushroom-onion-pepper mixture, reserving some of the yogurt marinade to spread over the top. Bake for 35 to 40 minutes.
Mexican Chicken Casserole
Brown a large onion, one sliced green pepper, one sliced sweet red pepper, and 1 cup of thinly sliced celery in olive oil. Add chunks of chicken breast or thighs, about 2 lbs. Cook until lightly browned. Preheat the oven to 350 degrees F and spritz a cassererole dish with cooking spray. Add the onions, peppers, celery and the chicken. Mix in a large jar of your favorite salsa, and cover with shredded cheddar cheese or Mexican queso blanco cheese. Bake for 35 to 40 minutes and top with a thin layer of sour cream and chopped tomatoes before serving.
Chicken Shepherd's Pie
Start by steaming a head of cauliflower. Cut into chunks and mash with butter, milk, nutmeg and a little garlic and salt and pepper until the consistency of chunky mashed potatoes. Set aside. Brown one pound of ground or chunked chicken. Remove the chicken and brown a cup of diced carrots and mushrooms in the fat from the chicken, adding olive oil if necessary. Mix the cooked chicken and vegetables together with 1 cup tomato sauce until moistened. Preheat oven to 350 degrees F. Pour the chicken-vegetable mixture into a greased casserole pan. Spread the mashed cauliflower on top and sprinkle the surface with a little shredded sharp cheddar cheese. Bake 30 minutes until heated through and the cheese is bubbly.
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