Tag Archives: chicken

Cheesy Chicken and Spinach Casserole

Cheesy Chicken and Spinach Casserole


4 large chicken breasts, cooked and shredded

8 ounces softened cream cheese

3/4 cup mayonnaise

3/4 cup sour cream

8 ounces shredded pepper jack cheese

9 ounces chopped spinach, cooked and drained

1 package Knorr vegetable recipe mix

1/2 cup colby jack cheese

Preheat oven to 350 degrees. Mix all ingredients except the colby jack in a large mixing bowl. Place the mixture in a 9 X 13 pan sprayed with non-stick cooking oil. Top with colby jack cheese. Bake for 30 minutes.

Serves 12: 5 Net carbs per serving




Chicken Broccoli Casserole

This is my favorite kind of dish. It’s easy to make, very satisfying, and the left-overs are awesome too. You can also put this together on the weekend and wait until a weeknight to bake it. If you want to do that,  wait to add the fried onions so they don’t get soggy.




Chicken Broccoli Casserole

4-5 cups cooked chicken, cubed*

2 cups broccoli florets

1 medium onion, diced

8 ounces softened cream cheese

1 cup chicken broth

1  1/2 cups shredded colby jack cheese

2 tablespoons fried onions (optional)

Preheat oven to 350 degrees. Spray a 9 X 13 pan with non-stick spray. Place chicken and broccoli in a large mixing bowl. I used raw broccoli; I like mine to be crunchy. If you like your broccoli to be soft, steam it in the microwave 2-3 minutes first.

Sautee onion in olive oil with salt and pepper. When onion is soft and slightly brown (about 3-5 minutes), add cream cheese to sautee pan. When cream cheese is melted, whisk in chicken broth until the mixture is smooth. Allow to simmer for about a minute, or until sauce thickens slightly.

Add cream cheese and onion mixture to chicken and broccoli. Mix well. Add 3/4 cup of the shredded cheese and mix again. Season with salt and pepper to taste. Spread evenly in baking pan. Add remaining 3/4 cup cheese and fried onions on top. Bake for 25-30 minutes until cheese is melted and casserole is bubbling.

Serves 8: NET carbs 3 per serving.

*I use oven roasted chicken. I make mine with bone in, skin on chicken breasts. I add a little olive oil and lots of salt and pepper. Bake at 350 degrees for about an hour, depending on the size of the breasts. I used 4 very large breasts in this recipe.


Creamy Salsa Chicken Breasts

I never realized before starting this blog that practically every dish I make has at least some Mexican influence. This dish is no exception. The creamy salsa topping makes a great dip on its own, so save any you have left. For such a simple dish, this makes a very tasty meal. I hope you try this and enjoy it!


Creamy Salsa Chicken Breasts

1 lb boneless, skinless chicken breasts

1/2 cup mayonnaise

1/2 cup sour cream

1/4 cup salsa

2-3 teaspoons Cajun spice

3/4 teaspoon Tabasco

1/4 teaspoon cumin

1 cup Mexican blend cheese

Mix mayonnaise, sour cream, salsa, Cajun spice, Tabasco, and cumin in a small bowl and set aside.

Mix a tablespoon each of olive oil and butter in a skillet over medium low heat. Season chicken with salt and pepper and cook through, about 6-7 minutes per side depending on the thickness of your chicken. Cover pan to keep chicken moist.


Place cooked chicken on a pan and add a generous portion (about 2-3 tablespoons) of sauce to each piece.






Pile on the cheese.







Place under a broiler, just long enough to melt cheese.

Serves 4-6: NET carbs about 8 in entire recipe!






I served mine with mashed cauliflower (recipe here) and oven roasted asparagus.

Asparagus makes a great low carb side, and it’s so easy to make. Remove the bottom few inches of the asparagus because it can be tough. Spread it on a pan and drizzle with olive oil, season with salt, pepper, chopped garlic, and parmesan cheese. Bake at 425 degrees for about 10-12 minutes. You can have 6 pieces for only about 2 NET carbs.

Low Carb Orange Chicken

My husband and I used to enjoy our local Japanese restaurant often. Maybe we enjoyed it a little too often and I think this was a large part of our problem. I wanted to try to recreate the meal we used to get there and it turned out well. I know this because while I was cooking my daughter said, “I’m feeling kind of full already.” This is Katie’s way of telling me that she does not want to have anything to do with my latest experiment. However, when I was finished cooking she wanted a bite of my chicken, then another, and then she went to the kitchen to get her own plate. :)


I first made the orange sauce by combining the following ingredients in a small


1/3 cup low sodium soy sauce

1/3 cup chicken broth

1/4 sugar-free orange marmalade

2 cloves of garlic finely chopped

1 tablespoon finely chopped fresh ginger

1/2 tsp of xanthan gum (scant, not heaping)

1/2 cup Splenda or 6 drops EZ Sweetz

1/2 cup  granular erythritol

1/2 tsp crushed red pepper flakes. (optional)

Bring to a boil and simmer on low heat for 5 minutes. Set sauce aside and it will thicken while it stands.


Cube 2 pounds of chicken breasts and cook in a hot pan in two batches for 6-7 minutes each. Cook 2 cups sliced mushrooms, and then add the cooked chicken back into the pan. (Add very little, if any, salt to the chicken and mushrooms as they cook. The sauce probably will have enough salt for most people.) When the chicken and mushrooms have heated through, remove the pan from the heat and stir in orange sauce. Cover with foil and set aside.


Stir fry 3 medium zucchini and 2 onions in soy sauce for about 4-5 minutes, depending on how crisp you like your vegetables. Cover with foil and set aside.

Stir fry 3 cups of riced cauliflower* in butter and one tablespoon of sesame oil. The sesame oil is very important because of the nutty flavor it gives the “rice.” Allow rice to brown and add soy sauce to taste.

Serves 6: Net carbs about 10 for the entire meal. (I did add some shrimp sauce that I purchased from our local restaurant to mine. This added 4-6 grams of carbs. Leave it off if needed for your low carb plan.)

*Riced cauliflower is simply shredded, raw cauliflower. It can be made by using the shred blade on your food processor, or by using a box grater.




Low Carb Fried Chicken

This is a simple and quick meal for a week night. The “breading” I used is also good for coating and frying vegetables or mushrooms. I paired the chicken with Paula Deen’s Spinach Salad with Warm Bacon Dressing. This meal was so good that I was eating with both hands.




1/3 cup Carbquik

1/3 cup almond flour

1/3 cup finely grated parmesan cheese

Season with salt and pepper

I used , boneless chicken breasts because they were on sale, not because I’m opposed to chicken with skin in any way. :)

Beat two eggs well and add two tablespoons of water. Dip the chicken into the eggs and let excess drip off. Then coat both sides with the breading mixture. Allow the chicken to rest a few minutes at this point. This helps the coating to set, and the chicken will also cook better if it isn’t really cold. Preheat about 1/4 inch of oil in a frying pan. (On my stove, things fry well with the burner set on 6. If you aren’t used to frying, get a thermometer and make sure your oil is 350 degrees.) When the oil is heated, add a few tablespoons of butter. Fry the chicken for 4-5 minutes per side. This can vary some depending on the thickness of your chicken. Add some salt and pepper while the chicken is still hot.

Cube up any leftover chicken to take for lunch on a tossed salad the next day. It’s good cold too!

It’s hard to determine an exact carb count on this recipe. There are less than 10 net carbs in all of the breading. I coated 8 large pieces of chicken and had breading left over. I would say about 1 net carb per piece.



Low Carb Enchiladas

This is actually a recipe from the show Tyler’s Ultimate on Food Network. I changed a few things around to make this dish low carb. This is one of the best things I’ve ever made or eaten…ever…I mean it. I’ll admit that these are a little trouble, but they are so worth it. There aren’t really any complicated techniques in the recipe, it’s just that there are just several steps involved. Check it out here and I’ll explain how to make a low carb version.



When the recipe calls for 1/4 cup of flour, substitute 1/2 tsp xanthan gum (available in grocery stores and at netrition.com).  Then add about 1 1/2 cups of the chicken broth and reserve the rest. If your mixture is too thick, slowly add more broth until you reach a desired consistency. It’s also good to add 1/2 cup sour cream to the mixture at this point, along with the green salsa.

The second change I make is obviously to use a low carb tortilla. My favorite brand is Mission. My local Wal-Mart carries them.

I also use the black beans as a garnish instead of an actual side dish.

This recipe is great to make ahead. Just assemble, refrigerate, and bake when needed. It reheats well too. I almost think it gets better with time.

I hope you try these and enjoy them as much as my family does!




Chicken Casserole with Green Chiles

The inspiration for this recipe came from Jennifer Eloff’s Leftover Chicken or Turkey Casserole recipe. I changed it to better suit my family’s tastes. I made it on two separate occasions during the holidays for family and friends. It was a big hit. It’s very hearty and satisfying. I hope you give this one a try!




Chicken Casserole with Green Chiles

7-8 cups cooked and shredded chicken*

1 medium-large onion finely diced

1 cup mayonnaise

1.5 cups sour cream

7 ounce can of green chiles

3/4 tsp. salt

pepper to taste

1/2 tsp cumin

8 ounces of shredded pepper jack

1/2 cup colby jack shredded cheese or shredded cheddar cheese

1/4 cup french fried onions (optional)

Sautee onion in olive oil until soft and caramelized. While the onion is cooking, mix mayo, sour cream, green chiles (drain excess liquid), salt, pepper, and cumin in a large bowl. Add sauteed onions, cooked chicken, and pepper jack to the mayo mixture. Stir mixture thoroughly and spread it evenly in a 9 X 13 pan. Top with colby jack  or shredded cheddar cheese and fried onions. Bake at 350 degrees for 30 minutes.

*You can use rotisserie chicken for this recipe if you are in a hurry. If you have time to roast your own chicken, I would recommend it. You get more meat for your money. It’s really simple to do. Use bone-in chicken breasts with the skin. Season them with olive oil, salt, and pepper and roast in a 350 degree oven for approximately one hour. Use 4-6 breasts depending on their size.

Also, this is a great meal to make ahead. Don’t add the fried onions until you are ready to put the casserole in the oven. We usually have enough leftovers to pack a few lunches too. This reheats really well.

Serves 8: Net Carbs 5.4 per serving