Low carb is not just slabs of protein accompanied by vegetables. With a little ingenuity, you can create gooey, satisfying comfort foods without adding high carb pasta, rice or potatoes. Combine spinach and chicken, either skinless chicken breasts or thighs, with selected seasonings and sauces to concoct casseroles so richly satisfying you might not even miss the starch.
Creamy and Dreamy
With 7 grams of carbs per creamy serving of this casserole, adding bread or pasta just seems like overkill. Preheat oven to 350 degrees F. Spritz an 8-inch baking dish with cooking spray. Combine 2 cups cooked, cubed chicken breast or thighs with 10 oz. spinach in a mixing bowl. If using frozen spinach, thaw and thoroughly drain first. Fold in 1/2 cup low fat sour cream, 1/2 cup low fat mayonnaise, 1/4 tsp. garlic powder and a few twists of the pepper grinder. In a separate bowl, mix together 3/4 cup grated parmesan cheese and 1/4 cup low fat shredded mozzarella cheese. Add 1/4 cup cheese mixture to the chicken and spinach and mix well. Spread evenly in the baking dish and sprinkle the rest of the cheese mixture on top. Bake 40 minutes.
Not Mean and Green
Get your greens with this easy chicken bake. Preheat oven to 350 degrees. Chop one bag of spinach leaves into bite-sized pieces. Drain one 14-ounce can of artichoke hearts and chop coarsely. Prepare your baking pan with either cooking spray or lightly rub with olive oil. Line the bottom of your pan with chopped spinach leaves. Season 1 lb. of chicken tenderloins or boneless, skinless chicken thighs with Cajun seasoning and lay on top of spinach. Combine 3/4 cup grated parmesan cheese or shredded asiago cheese with 3/4 cup plain yogurt, 1 tsp. chopped garlic, a couple squirts of lemon juice and chopped artichokes. Spoon over chicken and bake for 30 to 35 minutes.
A BLT Alternative
Love BLTs but don't need the carbs from bread? Try this tasty alternative. Preheat oven to 350 degrees. Prepare baking pan with cooking spray or rub with a little olive or canola oil. Lightly fry 8 to 10 strips of bacon and set aside. Combine 2 cups chopped tomato with 2 cups chopped fresh spinach leaves and add in 1 cup spicy mayonnaise -- the chipotle- or wasabi-flavored variety, whichever you prefer. Cut a slit in each of four boneless chicken breasts and stuff them with the tomato-spinach-mayo mixture. Wrap 2 slices of bacon around each stuffed chicken breast and place in baking pan. Melt 1/2 cup of butter and drizzle over chicken breasts. Bake 30 to 35 minutes.
Use Your Head
A head of crunchy cauliflower, that is. Preheat oven to 350 degrees. Grate one head of cauliflower and place in a mixing bowl. Mist a baking dish with cooking spray or rub with olive oil. Cube 1 lb. boneless chicken breast and brown in olive oil in frying pan. Set chicken aside and lightly saute 10 oz. shredded spinach leaves and 1 small diced onion in remaining oil. Place chicken back in frying pan and add 4 tbsp. heavy cream -- add more cream if the mixture seems on the dry side -- 1-1/2 tsp. each dried basil, thyme and parsley, and salt and pepper to taste. Stir to combine, and be careful the mixture does not boil. Line baking pan with half of the grated cauliflower. Lay chicken mixture on top and add the other half of the grated cauliflower. Sprinkle casserole with 1 cup grated sharp cheddar cheese and bake for 20 to 25 minutes.
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