Spinach Feta Parmesan Chicken Casserole for 1 or 2
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
Cooked Chicken breast, 6 oz.2 Tablespoons freshly grated Parmesan cheese (about 1" cube)1.5 Tablespoons (about 0.5 oz) Low Fat Feta Cheese, crumbled2 cups fresh spinach1 tsp olive oil 1/4 of Medium white onion6 Grape Tomatoes (about 1" long)1 tsp Tarragon1 tsp BasilSalt and Pepper (to taste, for nutrition info approx 1/4 tsp salt, 0.5 tsp pepper)2 tsp Heavy Whipping Cream2 egg whites
If you are working with a frozen raw chicken breast, place in a pouch of foil, edges rolled to create a seal, and bake at 375 for 45 minutes or until internal temp registers at least 160F. Dice chicken into cubes and set aside.
Meanwhile, slice onion into strips, and half the grape tomatoes. Heat olive oil on medium heat, add onions and tomatoes and saute until onions caramelize to a golden brown, about 12-15 minutes. Add the chicken, salt and pepper, and heat through. Remove the chicken mixture, and add the spinach and saute until the spinach just begins to wilt.
For final steps: If microwaving, use a microwave safe bowl (such as a cereal bowl). If using oven, use a small mini-gratin pan or other small stoneware or glassware dish that holds 2 cups or less.
Place half the Parmesan in the bottom of the dish. Add chicken mixture. Layer the egg whites, remaining Parmesan cheese, and cream. Top with wilted spinach, then crumbled feta.
If using oven: cover and bake at 375 for 15 minutes or until egg whites are fully cooked.
If using microwave, microwave in one minute intervals until egg whites are fully cooked.
Number of Servings: 2
Recipe submitted by SparkPeople user FAUXVIRGO.
Meanwhile, slice onion into strips, and half the grape tomatoes. Heat olive oil on medium heat, add onions and tomatoes and saute until onions caramelize to a golden brown, about 12-15 minutes. Add the chicken, salt and pepper, and heat through. Remove the chicken mixture, and add the spinach and saute until the spinach just begins to wilt.
For final steps: If microwaving, use a microwave safe bowl (such as a cereal bowl). If using oven, use a small mini-gratin pan or other small stoneware or glassware dish that holds 2 cups or less.
Place half the Parmesan in the bottom of the dish. Add chicken mixture. Layer the egg whites, remaining Parmesan cheese, and cream. Top with wilted spinach, then crumbled feta.
If using oven: cover and bake at 375 for 15 minutes or until egg whites are fully cooked.
If using microwave, microwave in one minute intervals until egg whites are fully cooked.
Number of Servings: 2
Recipe submitted by SparkPeople user FAUXVIRGO.
Nutritional Info Amount Per Serving
- Calories: 219.6
- Total Fat: 7.8 g
- Cholesterol: 63.5 mg
- Sodium: 635.6 mg
- Total Carbs: 6.4 g
- Dietary Fiber: 1.4 g
- Protein: 29.9 g
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