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Thursday, January 12, 2017

Low Carb Chicken Casserole recipe

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Recipe adapted from www.ruled.me/keto-sausage-breakfast-casserole/

I made this on a whim, so I do not have all the ingredients needed. I used what I have in our kitchen and followed the same procedure.


INGREDIENTS I used:

100 g Ground chicken
30 g Cheddar cheese
2 medium Eggs
1 tbsp Virgin coconut oil
1 clove Garlic (chopped)
1 tbsp Flax seeds
1 tsp Chopped parsley or basil (dried)
Pinch of chili powder or flakes (optional)



PROCEDURE:

1. Grease the oven-safe bowl with 1/2 tbsp oil.
2. Pre-heat the oven. I used an oven toaster so I do not have the exact temperature.

3. Heat the 1/2 tbsp oil on your pan then add the garlic. I cooked the garlic until almost golden brown.

4. I added the ground chicken, flax seed and parsley. Stir-fry until the chicken is cooked.
5. Transfer the cooked chicken, flax seed, parsley & garlic into the bowl. Set aside.
6. In a separate bowl, beat 2 eggs and a pinch of chili powder. You can add any spice or grated cheese during this step as you wish. Pour the egg mixture into the bowl, on top of the chicken. Mix if you want, I did not.
7. Place the cheese on top.
8. Put in the oven. Wait 5-10 minutes or until the egg is cooked and the cheese is melted. 



Nutritional facts: 
Protein 36g. Fat 43g. Carb 8g. Fiber 3g. 

Calories 558. Serves 1.



Few notes:
- You can substitute anything to this recipe. If you have mozzarella instead of cheddar, I think it's going to taste better. You can use chicken breast instead of ground chicken, just chop it or ground it. I added flax seeds for fiber because I ran out of vegetables.

-  I get my energy from Protein & healthy Fats that is why 558 calories a meal is okay for me. 

- Nutritional facts are based on My Fitness Pal app / website.

- My 12-year-old son ate 1/4 of the bowl. He even got disappointed that I cooked only for myself. 


Have you tried the original recipe? How was it?

I would love to hear from you, if you have any suggestion on how I can make this meal taste better and healthier, please leave a message and I'll get back to you as soon as possible.

Blessed be.


Connect with me:

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