Low Carb Chicken Casserole
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
GV Frozen Cauliflower 4pieces=1 Serving, 5 serving (16oz pack) (Defrosted)Chicken - Tyson Whole Fresh/Frozen Chicken 4oz = 1 Serving, 6 serving (1 1/2 lb's) Or you can use already cooked chicken. = Cut into bite size pieces.***Chicken seasoning or spices to taste (no carbs in spices)Country Crock, Shedd's Spread Country Crock Plus Calcium ..., 2 serving (2 tbsp)GV Sharp - Finely Shredded Cheddar Cheese, 2 cup Half and Half Cream, 0.25 cup (1/4 cup plus add water water to 1 cup)Salt, 1 dash (to taste)Pepper, black, 1 dash (to taste)
Preheat oven to 350f.
If using raw chicken - fry in skillet with additional margarine - re-evaluate nutritional info. Mix chicken with spices and cook until no longer pink.
If using cooked chicken then just add spices to taste and mix together, set aside.
To make the cheese sauce with FLOUR - In a medium saucepan melt the margarine on med/low heat. Add flour and cook until lightly browned and stir in milk a little at a time until thickened slightly. Add in 1 1/2 cups of the cheese into the milk mixture, if you want the sauce to be thinner add in more milk. Add salt & pepper to taste.
*To make the sauce WITHOUT the flour follow the instructions but omit the flour and use the cream/water mixture instead of the milk.
In a large bowl add the cauliflower, chicken, green beans and the cheese sauce, stir together, then pour the mixture into a greased (lightly sprayed) 2-3 quart casserole dish.
Sprinkle the top with remaining cheese and bake at 350f for 35 mins until bubbling and cheese is starting to brown.
Serving Size: Serves 4 (can serve 6 smaller portions = 370.9 cals & 5.6g carbs)
Number of Servings: 4
Recipe submitted by SparkPeople user LINDALOU_77.
If using raw chicken - fry in skillet with additional margarine - re-evaluate nutritional info. Mix chicken with spices and cook until no longer pink.
If using cooked chicken then just add spices to taste and mix together, set aside.
To make the cheese sauce with FLOUR - In a medium saucepan melt the margarine on med/low heat. Add flour and cook until lightly browned and stir in milk a little at a time until thickened slightly. Add in 1 1/2 cups of the cheese into the milk mixture, if you want the sauce to be thinner add in more milk. Add salt & pepper to taste.
*To make the sauce WITHOUT the flour follow the instructions but omit the flour and use the cream/water mixture instead of the milk.
In a large bowl add the cauliflower, chicken, green beans and the cheese sauce, stir together, then pour the mixture into a greased (lightly sprayed) 2-3 quart casserole dish.
Sprinkle the top with remaining cheese and bake at 350f for 35 mins until bubbling and cheese is starting to brown.
Serving Size: Serves 4 (can serve 6 smaller portions = 370.9 cals & 5.6g carbs)
Number of Servings: 4
Recipe submitted by SparkPeople user LINDALOU_77.
Nutritional Info Amount Per Serving
- Calories: 556.4
- Total Fat: 40.4 g
- Cholesterol: 178.5 mg
- Sodium: 707.7 mg
- Total Carbs: 8.4 g
- Dietary Fiber: 3.0 g
- Protein: 42.0 g