RECIPE: REC: Spinach Chicken Casserole. File under: Easy, tasty, gorgeous and keto, if ...

RECIPE:
M

michael-in-phoenix

Well-known member
...you back off on the cream cheese just a bit.

Saw this on Eatwell101.com (see link). It looks so beautiful when it comes out of the oven and it is a simple combination of ingredients that make for a delicious meal.

I decreased the salt in the marinade by half, to 1/2 tsp. and it was salty enough.

You can decrease the cream cheese to 4 oz to 6 oz for a 4-cutlet recipe with no real difference in outcome.

Spinach Chicken Casserole with Cream Cheese and Mozzarella

2 large boneless skinless chicken breasts, cut horizontally

8 oz cream cheese, softened

2 cup spinach, rinsed

1 tablespoon olive oil

4 oz Mozzarella cheese, shredded

The marinade:

3 cloves garlic, minced

1 tablespoon olive oil

1/2 teaspoon red pepper flakes, optional

1/2 teaspoon Italian seasoning, optional

1. Add olive oil, garlic, Italian seasoning, and red pepper flakes into a Ziplok bag along with 1 teaspoon of salt and ½ teaspoon black pepper. Seal the bag and shake until mixed. Add the chicken breasts, seal, and massage so the chicken is covered in the marinade, set aside for 10-15 minutes while you prep the remaining ingredients. Position a rack in the center of the oven and preheat the oven to 400ºF (200°C).

2. Quickly wilt the spinach in a skillet with 1 tablespoon olive oil, set aside.

3. Arrange chicken breasts drained from the marinade in a baking dish. Spread the softened cream cheese over the chicken and lay spinach on top of the cream cheese. Finally, sprinkle mozzarella over the top.

4. Bake the chicken casserole for 20-30 minutes. Chicken is done when cooked through to an internal temperature of 165˚F (75°C). Serve warm with a side of cauliflower rice, or baked veggies. Enjoy!

https://www.eatwell101.com/spinach-chicken-casserole-recipe

 
I swear to Julia this thought just bubbled out of my head: OH! KETOSIS!

Way back in the 70's you had to test for ketosis if you were on Dr. Aiken's diet (not defined by adjectives such as low or high...the diet just eliminated almost all carbohydrates...even the good ones and let you have all the fat and protein you wanted.

You had to test for ketosis with strips purchased from the pharmacy. I remember thinking--as I was testing--this really can't be that good of an idea if I have to test it.

I am definitely on the slow side today.

 
It is a permutation of the Atkins philosophy. "Keto" does refer to a state of ketosis...

...and is a diet developed by doctors and nutritionists to treat epilepsy in children, initially.

It is basically a very low carbohydrate, medium protein, high healthy fats diet. Most carbs come from leafy greens and non-starchy vegetables. Proteins are from red meat, chicken and fish, with a minimal amount of cured meats like bacon and deli meats. Lots of water to drink and a healthy amount of exercise is encouraged.

Fats like olive oil, almond oil, avocado oil and other healthy oils are added to the diet to give the body plenty of fuel for energy.

When you keep your daily carb count UNDER 20 grams and do so for weeks, your body will enter a state of ketosis, which means it is burning fats for fuel instead of carbs.

Combined with intermittent fasting, it is an awesome diet for diabetics who have the discipline to stick to it. It is also a good weight control diet. Once you are in ketosis, your body doesn't know or care whether it is burning the avocado oil from the guacamole you ate for lunch, or those pesky love handles that quiver gelatinously just above your hip pointers when you move to the beat of Uptown Funk.

It is not something to undertake lightly or on a whim. Doing it right takes a bit of research and planning. Richard in Cincy is a great example of someone who is on a low carb diet and has the discipline to plan meals and snacks a week or so in advance. His posts that outline how his fridge is a 'grab and go' point for his entire week is exactly how this thing should work.

Anyway, I will include a link to a rather dry video of a nephrologist in Toronto who treats his diabetic patients with a regimen of the keto diet and intermittent fasting. He's had great success in his practice and I found it quite helpful.

Also, this book, "The Keto Diet: The Complete Guide to a High-Fat Diet" by Leanne Vogel is one of the better books I own. It gives an accessible and somewhat humorous overview of the keto diet, meal plans and recipes.

Hope this helps!

Michael

 
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