Introduction
This chicken, spinach, and mushroom low-carb oven dish is a delicious and nutritious meal that caters to those who are looking to maintain a healthy lifestyle without sacrificing flavor. Packed with protein and veggies, this dish is perfect for anyone following a low-carb diet. Its simple preparation and minimal cooking time make it an ideal choice for busy weeknights.
Detailed Ingredients with measures
Chicken breasts – 2 large, boneless and skinless
Fresh spinach – 4 cups, washed and chopped
Mushrooms – 1 cup, sliced
Garlic – 2 cloves, minced
Cream cheese – 4 ounces, softened
Grated Parmesan cheese – ½ cup
Olive oil – 2 tablespoons
Salt – to taste
Pepper – to taste
Dried oregano – 1 teaspoon
Dried thyme – 1 teaspoon
Prep Time
The preparation time for this dish is approximately 15 minutes. During this time, you will need to wash and chop the spinach, slice the mushrooms, and prepare the chicken.
Cook Time, Total Time, Yield
Cook time: 25 minutes
Total time: 40 minutes
Yield: Serves 4
This low-carb oven dish not only satisfies your taste buds but also supports a healthy eating plan, making it an excellent addition to your meal rotation. Enjoy the blend of flavors while reaping the benefits of wholesome ingredients!
Detailed Directions and Instructions
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C).
Step 2: Prepare the Chicken
In a large skillet over medium-high heat, add olive oil. Season the chicken thighs with salt and pepper, then add them to the skillet. Sear the chicken for about 4-5 minutes on each side until they are golden brown.
Step 3: Sauté the Vegetables
Remove the chicken from the skillet and set aside. In the same skillet, add sliced mushrooms and spinach. Sauté for about 3-4 minutes until the mushrooms are softened and the spinach is wilted.
Step 4: Assemble the Dish
In a baking dish, layer the sautéed mushrooms and spinach. Place the seared chicken thighs on top of the vegetables.
Step 5: Add Cheese and Bake
Sprinkle shredded cheese over the chicken and vegetables. Place the baking dish in the preheated oven and bake for approximately 25-30 minutes, or until the chicken is cooked through.
Step 6: Serve
Once done, let the dish cool for a few minutes, then serve warm.
Notes
Storage
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Customization
Feel free to add other low-carb vegetables such as zucchini or bell peppers to suit your taste.
Cheese Options
You can use different types of cheese such as mozzarella, cheddar, or a blend for varied flavor.
Chicken Alternatives
This recipe can also be made using chicken breasts if preferred, just adjust the cooking time accordingly.
Cook techniques
Sautéing
Sautéing is a quick cooking method that uses a small amount of fat in a shallow pan over relatively high heat. This technique enhances the flavors of the chicken and vegetables while keeping them tender.
Baking
Baking involves cooking food by surrounding it with dry heat in an oven. This method is ideal for dishes like the chicken, spinach, and mushroom bake as it allows even cooking and browning.
Layering
Layering ingredients in a dish ensures even distribution of flavors and textures. In this recipe, chicken is layered with spinach and mushrooms to create a harmonious blend.
Seasoning
Proper seasoning is crucial in bringing out the natural flavors of each ingredient. Using herbs, spices, and salt enhances the overall taste of the dish.
Cheese Melting
Melting cheese on top of a baked dish adds richness and creaminess. Monitoring the cheese while baking helps achieve a beautifully melted, golden top.
FAQ
Can I use other vegetables in this dish?
Yes, you can substitute or add other vegetables like bell peppers, zucchini, or kale based on your preference.
Is this dish suitable for meal prep?
Absolutely! This dish is great for meal prepping. You can store it in the refrigerator for a few days and reheat it as needed.
How do I make this dish dairy-free?
To make it dairy-free, you can omit the cheese or use dairy-free cheese alternatives and ensure your seasoning is also dairy-free.
What can I serve with this dish?
This dish pairs well with a side salad, cauliflower rice, or steamed vegetables for a complete low-carb meal.
How long does it take to bake?
Typically, baking this dish takes around 25-30 minutes, but it’s best to check for doneness before serving.
Conclusion
This Chicken, Spinach, and Mushroom Low-Carb Oven Dish is not only a delicious and wholesome meal option but also a great way to incorporate healthy vegetables and proteins into your diet. It’s easy to prepare, making it perfect for busy weeknights. Enjoying a nutritious meal has never been simpler!
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