Chicken Spinach and Mushroom Low Carb Oven Dish

Contents show

1 Ingredients List

1.1 Substitutions & Variations:

1.2 Timing

2 Step-by-Step Instructions

2.1 Step 1: Preheat the Oven

2.2 Step 2: Sauté the Mushrooms and Garlic

2.3 Step 3: Cook the Chicken Breasts

2.4 Step 4: Assemble the Dish

2.5 Step 5: Bake

2.6 Step 6: Serve and Enjoy

3 Nutritional Information

3.1 Healthier Alternatives for the Recipe

3.2 Serving Suggestions

3.3 Common Mistakes to Avoid

3.4 Storing Tips for the Recipe

3.5 Conclusion

3.6 FAQs

4 Chicken Spinach and Mushroom Low Carb Oven Dish

4.1 Description

4.2 Ingredients

4.3 Instructions

4.4 Equipment

4.5 Notes

4.6 Did you make this recipe?

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Have you ever wondered how you can enjoy a delicious, savory meal while sticking to your low-carb goals? It might seem like a challenge, but what if I told you that a mouth-watering dish with chicken, spinach, and mushrooms can be a game-changer? The rich flavors of tender chicken, earthy mushrooms, and nutritious spinach come together beautifully in a low-carb oven dish that is as healthy as it is delicious.

In this blog post, we’re diving deep into the perfect Chicken Spinach and Mushroom oven dish, which is not only low in carbs but also packed with protein and essential nutrients. Whether you’re following a keto, paleo, or simply a health-conscious diet, this dish will satisfy your cravings while keeping you on track.

Let’s explore how easy it is to create a wholesome and flavorful meal with ingredients that are both nutritious and comforting.

Ingredients List

For the Chicken Spinach and Mushroom Low Carb Oven Dish, here’s everything you’ll need:

• 2 chicken breasts (boneless, skinless)
• 2 tablespoons olive oil (for sautéing)
• 1 cup fresh spinach (packed)
• 1 cup sliced mushrooms (button or cremini work best)
• 1/2 cup grated Parmesan cheese (or any hard cheese of choice)
• 1/4 cup heavy cream
• 2 cloves garlic, minced
• 1/2 teaspoon dried thyme (or fresh if preferred)
• 1/2 teaspoon dried oregano
• Salt and pepper, to taste
• 1 tablespoon butter (optional for a richer flavor)

Substitutions & Variations:

• Chicken: You can swap chicken breasts for chicken thighs if you prefer a richer, more tender cut.
• Spinach: Kale or arugula can be substituted if you want a different leafy green.
• Mushrooms: Feel free to experiment with different varieties like shiitake or portobello for a unique taste.
• Heavy Cream: Coconut cream or almond milk can be used as dairy-free alternatives for a vegan option.

These ingredients come together effortlessly to create a dish that is both comforting and nutritionally balanced.

Timing

• Preparation Time: 10 minutes
• Cooking Time: 30 minutes
• Total Time: 40 minutes

This recipe takes just 40 minutes to prepare and cook, which is 20% less time compared to many traditional low-carb chicken dishes. It’s the perfect option when you want something quick, healthy, and filling.

this RECIPE

Step-by-Step Instructions

Step 1: Preheat the Oven

Preheat your oven to 375°F (190°C). This ensures that the dish cooks evenly, giving you that crispy golden crust on the top while keeping the chicken moist.

Step 2: Sauté the Mushrooms and Garlic

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the sliced mushrooms and cook them until they release their moisture and become golden brown. This should take about 5-7 minutes. Add the minced garlic, and cook for another 1-2 minutes until fragrant. Set the mixture aside.

Step 3: Cook the Chicken Breasts

In the same skillet, add another tablespoon of olive oil. Season the chicken breasts with salt, pepper, thyme, and oregano on both sides. Sear the chicken for about 4-5 minutes on each side until golden brown. The goal here is to get a nice crust while keeping the inside juicy. The chicken doesn’t need to be fully cooked yet.

Step 4: Assemble the Dish

In an oven-safe baking dish, layer the sautéed mushrooms and garlic. Place the seared chicken breasts on top. Then, pour the heavy cream evenly over the chicken, followed by a generous sprinkle of Parmesan cheese.

Step 5: Bake

Place the dish in the oven and bake for 20-25 minutes, or until the chicken is fully cooked (internal temperature should reach 165°F or 74°C). The cream should bubble up around the edges, and the cheese will melt beautifully.

Step 6: Serve and Enjoy

Once the dish is done, take it out of the oven and let it rest for 5 minutes. This allows the flavors to settle, making each bite even more flavorful. Garnish with fresh herbs if desired.

Nutritional Information

Here’s a breakdown of the nutritional value for one serving of this Chicken Spinach and Mushroom oven dish (based on the recipe serving 4):

• Calories: 350 kcal
• Protein: 40g
• Fat: 20g
• Carbohydrates: 6g
• Fiber: 2g
• Net Carbs: 4g
• Sugar: 1g

This dish is not only low-carb but also packed with high-quality protein and healthy fats, making it ideal for a keto or low-carb lifestyle.

Healthier Alternatives for the Recipe

If you’re looking to make this dish even healthier or adapt it to various dietary needs, here are a few suggestions:

• Low-fat alternative: Use low-fat cream cheese or a lighter version of heavy cream to reduce the fat content.
• Dairy-Free: Swap the Parmesan cheese for a dairy-free alternative and use coconut milk instead of heavy cream.
• Keto-friendly option: Opt for almond flour instead of breadcrumbs to coat the chicken before baking for an extra crispy texture without carbs.

Serving Suggestions

To make your Chicken Spinach and Mushroom Low Carb Oven Dish even more delightful, here are a few serving suggestions:

• Over Zucchini Noodles: Serve the chicken and creamy sauce over zucchini noodles for a low-carb pasta alternative.
• With a Side Salad: A simple mixed greens salad with olive oil and lemon dressing will complement the rich flavors of this dish.
• Cauliflower Rice: For a satisfying and filling side, serve it with cauliflower rice, which soaks up the creamy sauce beautifully.

Common Mistakes to Avoid

Here are a few common mistakes to avoid when making the Chicken Spinach and Mushroom oven dish:

• Overcooking the chicken: Chicken breasts can dry out quickly, so make sure not to overcook them. Use a meat thermometer to ensure they reach the ideal temperature.
• Skipping the sear: Don’t skip the searing step! It creates a golden crust that locks in moisture, making the chicken much juicier.
• Not draining the mushrooms: Mushrooms release a lot of moisture while cooking. Be sure to sauté them long enough to release this moisture, or your dish might become soggy.

Storing Tips for the Recipe

If you have leftovers, here’s how to store and enjoy them later:

• Storing: Place the cooled dish in an airtight container and refrigerate for up to 3-4 days.
• Reheating: Reheat the dish in the oven at 350°F (175°C) for about 10-15 minutes, or in the microwave for 2-3 minutes until heated through.

You can also prep the ingredients ahead of time. For example, sauté the mushrooms and garlic the night before, and store them in the fridge. The chicken can also be seasoned in advance and stored in the fridge until you’re ready to bake.

Conclusion

This Chicken Spinach and Mushroom Low Carb Oven Dish is the perfect meal for anyone looking to enjoy a delicious, nutritious, and easy-to-make low-carb dish. With just a few simple ingredients and a quick prep time, you can create a flavorful, comforting meal that will satisfy your cravings without compromising your health goals.

Give this recipe a try, and feel free to leave a comment below with your feedback. Don’t forget to subscribe to our blog for more delicious and healthy recipes delivered right to your inbox!

FAQs

Q: Can I use frozen spinach instead of fresh? A: Yes, you can use frozen spinach. Just be sure to thaw and drain it well to avoid excess moisture in the dish.

Q: Can I make this dish in advance? A: Absolutely! You can prepare the dish up to the baking stage, refrigerate it, and then bake it when you’re ready to eat.

Q: Is this recipe suitable for a keto diet? A: Yes, this dish is keto-friendly, as it is low in carbs and high in protein and healthy fats.

Q: Can I substitute the chicken for another protein? A: Yes, you can use turkey, pork, or even tofu for a plant-based option. The cooking time may vary depending on the protein you choose.

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