Title : Marry Me Chicken Casserole : Low in Carbs, High in Protein
link : Marry Me Chicken Casserole : Low in Carbs, High in Protein
Marry Me Chicken Casserole : Low in Carbs, High in Protein
Marry Me Chicken gets its playful name from the idea that the creamy combination of chicken, Parmesan, garlic, and sun-dried tomatoes is so good it might inspire a marriage proposal ... well I don't know about that, but it is a very tasty recipe!
Ingredients
Serves Four
plain flour, for dusting
4 chicken breasts
2 tbsp olive oil
1 onion, finely chopped
3 garlic cloves, crushed
200ml double (heavy) cream
150ml chicken stock
100g sundried tomatoes, drained and finely chopped
½ tsp chilli flakes
1 tsp mixed herbs
25g Parmesan, finely grated
½ bunch fresh basil, shredded
To serve - some suggestions
Swede/rutabaga mash or
potato mash or crispy potatoes,
broccoli ... tenderstem works well or
broccoli ... tenderstem works well or
green beans
~wishing you a happy day~
You will find a variety of recipe ideas within this blog and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
Method
1. Tip enough plain flour onto a dinner plate to cover it well. Season the chicken breasts on both sides and coat in the plain flour, shaking off any excess.
2. Heat 1 tbsp of the oil in a non-stick frying pan, and over a medium-high heat fry the chicken breasts for 5 mins on each side or until golden brown. Remove from the pan and set aside on a plate while you make the sauce.
3. Heat the remaining 1 tbsp oil and gently fry the onion and garlic over a medium heat for 5-7 mins, until softened. Add the cream, chicken stock, most of the sundried tomatoes (reserve a few to serve), chilli flakes and mixed herbs.
4. Stir to combine then add the chicken breasts back to the pan. Simmer gently for 10-12 mins or until the chicken is cooked through. You might need to turn your chicken breasts over if they’re big, to cook evenly.
5. Stir though the Parmesan and scatter over the remaining sundried tomatoes along with the fresh basil to serve.
2. Heat 1 tbsp of the oil in a non-stick frying pan, and over a medium-high heat fry the chicken breasts for 5 mins on each side or until golden brown. Remove from the pan and set aside on a plate while you make the sauce.
3. Heat the remaining 1 tbsp oil and gently fry the onion and garlic over a medium heat for 5-7 mins, until softened. Add the cream, chicken stock, most of the sundried tomatoes (reserve a few to serve), chilli flakes and mixed herbs.
4. Stir to combine then add the chicken breasts back to the pan. Simmer gently for 10-12 mins or until the chicken is cooked through. You might need to turn your chicken breasts over if they’re big, to cook evenly.
5. Stir though the Parmesan and scatter over the remaining sundried tomatoes along with the fresh basil to serve.
6. Enjoy with your choice of sides.
Nutrition Per Serving
Carbohydrate 8.3g Protein 40.9g Fat 38g Fibre 3.3g
From recipe seen here
Alternative Meal/Recipe SuggestionSummer vegetable and butter bean stew - see it here
~wishing you a happy day~
All the best Jan
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