In an attempt to lower my carb intake and eat healthier I found myself throwing together this simple and easy casserole the other day. It was quick easy, and I managed to get in two of my five a day in one fell swoop!
Boneless, skinless chicken breasts are cubed and tossed together with halved cherry tomatoes and courgette fingers (Zucchini to you North Americans.) I like to season them with a mix of seasoning salt, black pepper and garlic powders, but you could use fresh garlic as well.
You could also use whole chicken breasts as well if you didn’t want to cut them up and just scatter the vegetables around them in the baking dish. However, doing so will take a bit longer to bake!
Over top goes a delicious mix/sauce of mayonnaise, sour cream, some of the seasoning and Parmesan cheese . . . I dollop it all over and then spread it out. works a charm.
You can also use low fat mayo and sour cream if you wish to cut back a bit on the fat and calories. A bit more cheese gets sprinkled on top prior to baking.
One thing I love about Parmesan cheese is that you don’t need to use a lot to get some lovely flavours from it. It really stands out. Also a bonus.
On the plus side as well, is the fact that it is very easy to cut the recipe in half for only two people. I like recipes that I can reduce or increase according to however many people I am feeding.
Some liquid does accumulate in the dish on baking, but it is very easily drained off. It may not be the most attractive pencil in the box, but it is certainly one of the simplest and the tastiest!
*Parma Chicken Casserole*
Serves 4
This delicious entree, is easy to make, quick, and low carb. I like to serve with some salad and a vegetable on the side. You can add some rice for heartier eaters.
4 single boneless skinless chicken breasts, cut into chunks
1 tsp seasoning salt
1/2 tsp ground black pepper
1 tsp garlic powder
1 medium courgette (zucchini) trimmed and cut into chunks
about 12 baby plum tomatoes, halved
120g mayonnaise (1/2 cup)
120g sour cream (1/2 cup)
180g grated Parmesan cheese, divided
Preheat the oven to 190*C/375*F/ gas mark 5. Have ready a shallow casserole dish large enough to hold all of your ingredients.
Whisk together the seasoning salt, black pepper and garlic powder. Place the chicken, courgette and tomatoes into a bowl. Toss together with 1/2 tsp of the spice mixture and then pour into the casserole, spreading it out evenly. Whisk together the mayonnaise and sour cream, along with the remaining spice mixture and 3/4 of the grated cheese. Spread this mixture over top of the chicken and vegetables. (I find this easier to do by dolloping it over top and then spreading out the dollops) Sprinkle the remaining cheese over all.
Bake for 30 to 35 minutes, until the chicken is cooked through and the casserole is golden brown. You can drain off any accumulated liquid if you wish. Serve hot, on it’s own along with salad and a vegetable for a low carb meal or with some brown rice and a vegetable for a normal meal.
Can you ever have too many chicken recipes? I think not! You can look forward to some grilling recipes soon! On Monday I was the happy recipient of a new Gas BBQ,
The Space Grill. I can’t wait to get stuck in and using it.
Jose and Ariana came over to help Todd to get it up and running. It really wasn’t that hard, but it was quite heavy, so the extra help was quite welcome. At 80 and with a hernia, Todd was most appreciative. I can’t wait to tell you more about it. It is a magnificent beast! I am in love with it already! Bon Appetit!
Debunking the myths of English Cookery, one recipe at a time.
The English Kitchen
http://theenglishkitchen.blogspot.com/
Source:
https://theenglishkitchen.blogspot.com/2018/06/parma-chicken-casserole.html
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