MEXICAN CHICKEN CASSEROLE
I don't know about you reading my blog, but sometimes I really don't want to spend much time in the kitchen. Easy supper casseroles are my favorite way of hurrying things up. This has all the Mexican flavors you could want in a simple casserole using a store-bought rotisserie chicken, if desired. Incredibly delicious meal...you have to try it! If using jalapenos, be careful...add slowly, as you don't want to make this casserole too spicy.
Delicious served with Chunky Guacamole, page 12, Splendid Low-Carbing for Life, Volume 2, or with a broccoli salad or any kind of salad with a nice dressing. I think because it is quite saucy, serve with cauli-rice and for a more substantial cauli-rice, and if you are a moderate low-carber, add a little cooked quinoa or wild rice. Cook the rice the day before with a little olive oil in the water and refrigerate. It is very true that it becomes resistant starch. Same is true for pasta, by the way. Refrigerated and reheated the starchy rice has much less effect on blood sugar. My husband has tested this theory, which can be found on the internet citing studies, several times by taking his blood sugar and it has held true for him. He tends to take big helpings of rice in maintenance which is not something serious low-carbers do, so adding a little should not be a problem for most people. People with diabetes should always be cautious, however, and check their blood sugar. It might be different for people with diabetes. I don't know - I am just guessing.
INGREDIENTS:
1 lb cooked chicken, diced (0.454 kg)
(you can use a Rotisserie chicken or cooked, shredded chicken)
1, 14-oz can sliced mushrooms, (284 mL)
drained
4.5 oz can green chilies, OR a very few canned jalapenos, chopped (127 mL)
1 tbsp chicken bouillon powder (15 mL)
(OR, season to taste with Montreal Chicken Seasoning)
1/2 medium onion
1/2 green pepper
2 tsp olive oil (10 mL)
2 tsp ground cumin (10 mL)
1 tsp chili powder (5 mL)
1/2 tsp black pepper (2 mL)
1/2 tsp onion salt (2 mL)
1/2 tsp garlic powder (2 mL)
1 cup tomato sauce (250 mL)
1 cup water (250 mL)
1/4 cup tomato paste (50 mL)
1 cup grated Cheddar cheese, or Mozzarella cheese (250 mL)
(you can use a Rotisserie chicken or cooked, shredded chicken)
1, 14-oz can sliced mushrooms, (284 mL)
drained
4.5 oz can green chilies, OR a very few canned jalapenos, chopped (127 mL)
1 tbsp chicken bouillon powder (15 mL)
(OR, season to taste with Montreal Chicken Seasoning)
1/2 medium onion
1/2 green pepper
2 tsp olive oil (10 mL)
2 tsp ground cumin (10 mL)
1 tsp chili powder (5 mL)
1/2 tsp black pepper (2 mL)
1/2 tsp onion salt (2 mL)
1/2 tsp garlic powder (2 mL)
1 cup tomato sauce (250 mL)
1 cup water (250 mL)
1/4 cup tomato paste (50 mL)
1 cup grated Cheddar cheese, or Mozzarella cheese (250 mL)
INSTRUCTIONS:
Nutritional Analysis:
Yield: 6 servings,
1 serving:
185.8 calories
23.6 g protein
6.lg fat
6.5 g carbs
In 9 x 13-inch (2 L) glass baking dish, combine chicken, mushrooms, green chilies and chicken bouillon powder. In food processor, using S-Blade, process onion and green pepper until finely chopped.
In frying pan in olive oil, stir-fry onion and green pepper until tender. Stir in ground cumin, chili powder, black pepper, onion salt and garlic powder. In small bowl, whisk together tomato sauce, water and tomato paste. Add to vegetables and then add this vegetable mixture to chicken and mushrooms. Combine well. Sprinkle Cheddar cheese over top.
Bake in 350°F (180°C) oven 30 to 40 minutes (depending on if your chicken is cold out of the refrigerator), or until hot and bubbly. Serve with a dollop sour cream, if desired.
Helpful Hints: How to make cooked, shredded chicken: In slow-cooker, place chicken breasts and cover with chicken stock. Cook on high 4 hours or until the chicken shreds easily with 2 forks. Three large chicken breasts made 6 cups (1.5 L) shredded chicken.
Helpful Hints: How to make cooked, shredded chicken: In slow-cooker, place chicken breasts and cover with chicken stock. Cook on high 4 hours or until the chicken shreds easily with 2 forks. Three large chicken breasts made 6 cups (1.5 L) shredded chicken.
Yield: 6 servings,
1 serving:
185.8 calories
23.6 g protein
6.lg fat
6.5 g carbs
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