INDUCTION
CHICKEN BAKE
Cheese makes a wonderful flexible tortilla that you can fill with your favorite fillings. In this case, I filled it with a filling similar-tasting to the famous Chicken Bake that one can purchase at Costco Stores. This would be lovely with a salad next to it or even just a couple of slices of fresh tomato. It would also be very good with a diet coke or low-carb iced tea or something to offset the meal nicely.
Mushroom Soup/Sauce (Click for the recipe!) The concentrated soup is more of a thick sauce
3 tbsp Parmesan cheese (45
mL)
(the kind in a can)
1 tbsp mayonnaise (15 mL)
2 tsp lemon juice (10 mL)
1/2 tsp crushed garlic (2 mL)
1/4 tsp mustard (1 mL)
2 cups chopped, cooked
chicken (500 mL)
2 slices bacon, chopped
Flexible Cheese Tortilla:
4 slices Muenster cheese slices, OR (84 g)
cheese (Monterey Jack works)*
Mushroom
Soup: Prepare mushroom soup. Use only 1 tsp (5 mL) onion salt and 1/2
tsp (2 mL) cornstarch. Skip the xanthan
gum. Place in a pot on the stove over
medium heat and bring to a boil. Add Parmesan cheese, mayonnaise, lemon juice garlic and mustard. Now stir in chicken and bacon and simmer until all is heated through.
Flexible
Cheese Tortilla: Place paper towel on a dinner plate. Okay, I really did that and my cheese didn't stick much at all (I did it to soak up the grease), however, parchment paper would probably be better, as some cheeses might actually stick! Some wax papers could melt in the microwave oven. Arrange 4 slices of cheese touching each
other in a rectangular shape. Nuke
approximately 1 minute and 20 seconds.
Allow to cool and fill with chicken mixture. Fold over and enjoy!
Helpful
Hints: *If using the grated cheese, make sure to
form a rectangular shape and then nuke.
My microwave oven is a Panasonic Inverter, 1200 watts (big microwave
oven) and I don’t need to nuke my cheese for very long. You may need to experiment with longer times
if you have a less powerful microwave oven.
To lower calories by 200 in this meal, use almond milk instead of
whipping cream in the mushroom soup recipe.
Reheating: If you need to
heat the tortilla with filling, simply nuke about 20 seconds or so.
Yield: 2 to 3 servings
1
serving
831.2/554.2
calories* (see helpful hints on how to reduce calories)
52.6/35.0
g protein
65.5/437.7
g fat
0.4/0.2 g fiber
6.9/4.7
g net carbs