Archive for July, 2017

Creamy Paleo/Primal Chicken-Vegetable Casserole

This is my new favorite one-dish meal. It is loaded with vegetables, low in carbs, grain-free, and so tasty even the kids love it. And, if your family doesn’t eat the whole thing in one sitting, it is still delicious when reheated for lunch.

Ingredients

  • 2 cups sliced fresh mushrooms
  • 1 sweet red bell pepper, diced
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 2 tablespoons butter
  • 2 tablespoons potato flour
  • 3/4 teaspoon salt
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon black pepper
  • 1 (13 ounce) can full-fat coconut milk
  • 1 (10 ounce) package frozen chopped spinach, thawed
  • 2 cups riced cauliflower
  • 2 cups broccoli florets, roughly chopped
  • 1 lb. boneless, skinless chicken breasts or thighs, cut into one-inch cubes
  • 1/2 cup grated Parmesan cheese (optional)

Directions

Preheat oven to 350 degrees F.

In a large, covered, microwave safe bowl, microwave the cauliflower and broccoli on high for 4 minutes.

In an extra-large skillet cook and stir mushrooms, red pepper, onion, and garlic in hot butter over medium heat until tender. Stir in potato flour, salt, thyme, and black pepper. Slowly stir in coconut milk. Cook and stir until thickened and bubbly. Stir in spinach, cauliflower and broccoli, chicken, and 1/4 cup of the Parmesan cheese.

Spoon mixture into a 2-quart rectangular baking dish. Sprinkle with remaining Parmesan cheese. Bake, covered, 20 minutes. Uncover and bake about 10 minutes more or until heated through. Let stand 15 minutes before serving.

Nutrition Data for Entire Recipe

Ingredient Calories Carbs Fiber Net Carbs Fat Protein
Mushrooms 30.0 4.6 1.4 3.2 0.4 4.4
Onions 32.0 7.5 1.4 6.1 0.1 0.9
Peppers 36.9 7.5 2.5 5.0 0.0 1.2
Garlic 9.0 2.0 0.2 1.8 0.0 0.4
Butter 200.0 0.0 0.0 0.0 22.8 0.2
Potato Flour 71.0 17.0 1.2 15.8 0.5 1.4
Coconut Milk 700.0 10.0 0.0 10.0 75.0 5.0
Spinach 82.4 12.0 8.2 3.8 1.6 10.3
Cauliflower 50.0 10.6 5.0 5.6 0.2 4.0
Broccoli 81.2 15.0 9.4 5.6 1.0 8.8
Chicken 540.0 0.0 0.0 0.0 17.7 89.5
Parmesan 215.5 2.0 0.0 2.0 14.3 19.3
Totals 2048.0 88.2 29.3 58.9 133.6 145.4
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