With shredded chicken, green chilis, beans, tomatoes, sauteed vegies, lots of Mexican seasonings and cheese on top
Although this has lots of ingredients - it's not that labor intensive as only the chicken and veggies require any prep prior to assembling and baking as a casserole. It's worth the effort. If you want a higher carb version you can add chips or torillas or even a small format pasta like macaroni. For a even lower carb version omit the beans.
The recipe works, in part, because of the texture. Low carb things like this can tend to be mushy - especially with cheese and overcooked veggies. The cure for that is, in addition to the chicken, the beans and the slightly undercooked veggies. Let's see how this all goes together. Start by preheating your oven to 350 degrees.
Put the chicken parts (I used breasts) into a pan with some chicken broth and braise them covered until they are cooked through but still tender. Set aside to cool - you are going to shred these eventually but don't want to shred your fingers at the same time. While chicken is gently cooking, start heating a separate medium sized sautee pan. Then prepare the diced onion, peppers, mushrooms and whatever else you want. Mince the garlic. Add the cooking oil to the sautee pan, bring to temperature and then add the onion and peppers and cook to tenderize them a bit, then add the mushrooms and minced garlic, some salt and the first portion of taco/Mexican seasonings and cook for another couple of minutes. You don't want to overcook these - even after baking you want a bit of texture with these.
Now that the chicken has cooled (btw you could do this with pork too), shred it into bite size or smaller pieces into a medium sized casserole dish that has a lid. Add all remaining ingredients except cheeses and finishing garnishes. Mix well. Cover and place in preheated oven (350).
After the casserole has heated through and is bubbling (25-25 min) remove and add the cheese evenly over the top. Back in oven until cheese has completely melted.
Serve with suggested toppings (or not), and a green salad and a shot of tequila or a low carb margarita. The drink goes into your mouth separately - not in the salad.
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Serving Size: 1 Serving (27g) | ||
Recipe Makes: 6 Servings | ||
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Calories: 31 | ||
Calories from Fat: 19 (61%) | ||
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Amt Per Serving | % DV | |
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Total Fat 2.1g | 3 % | |
Saturated Fat 1.1g | 6 % | |
Monounsaturated Fat 0.6g | ||
Polyunsanturated Fat 0.2g | ||
Cholesterol 5.6mg | 2 % | |
Sodium 72.2mg | 2 % | |
Potassium 88mg | 2 % | |
Total Carbohydrate 2.6g | 1 % | |
Dietary Fiber 0.6g | 3 % | |
Sugars, other 2g | ||
Protein 1.1g | 2 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 31
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