Cheese. It makes Atkins/Paleo/Low Carb feel do-able. I couldn't live without my cheese. Tonight I made a cheesy broccoli casserole that was amazing, and also lemon parsley chicken in a cheesy cream sauce. Everyone loved both dishes because, what's not to love? So here are the recipes:
Cheesy Broccoli Casserole*
Ingredients:
2 large heads of broccoli (about 15 oz)
4 oz (half a brick) cream cheese
4 oz (1/2 c) shredded cheddar or colby jack cheese
3 slices bacon, cooked and chopped
4 oz. green onion
sea salt and fresh ground black pepper to taste
Directions:
Chop broccoli into about 1 inch florets and boil for about 4-5 minutes. Drain. In a 2 quart casserole dish, mix cream cheese, shredded cheese, green onion, bacon, salt, and pepper. Add broccoli and stir until coated. Bake at 350 F for 20-30 minutes.
*credit to Linda's Low Carb
Nutrition info
Per 1/4:
278 calories, 22g fat, 14g protein, 8g carbs, 4g fiber, 4g net carbs
Per 1/6:
185 calories, 15g fat, 10g protein, 6g carbs, 3g fiber, 3g net carbs
Lemon Parsley Chicken
Ingredients:
1 boneless chicken breast per person* or 2 chicken thighs per person
3 Tbs. butter
3 oz cream cheese, softened
3/4 c. heavy whipping cream
1 Tbs. lemon juice
1/2 c. parsley
about 3 Tbs. spices such as oregano, basil, thyme, salt, pepper, rosemary, etc
*nutritional facts are for 4 breasts
Directions:
Melt butter in a nonstick skillet. Rub spice mixture on breasts or thighs. Brown chicken in skillet. Move chicken to a plate. Mix cream cheese and cream with leftover butter in the pan. Add lemon juice, parsley, and any of the listed spices desired. Return chicken to pan, coat chicken in the sauce, cover, and simmer for ~15 minutes. Check with a meat thermometer to make sure your chicken is done through. Plate and cover with some of the sauce.
Nutrition Info:
Per breast: 437 calories, 34g fat, 30g protein, 3g carbs, ~0.5g fiber, 2.5g net carbs
Okay, both of these recipes are super delicious, decadent, and filling. The chicken recipe is very versatile though. You can use different spice mixtures to achieve different flavors though. You could add buffalo sauce to the cream sauce instead of the lemon and parsley, or you could replace the lemon and parsley with lime and cilantro, and the spice mixture with a mexican one for a mexican dish. Mexican spice mix would be:
1 teaspoon Chili Powder
1/4 teaspoon Garlic Powder or granulated
1/4 teaspoon Onion Powder or granulated
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1 teaspoon sea salt
1 teaspoon black pepper
Mexican seasoning from here
Tomorrow is my brother's birthday, so pizza and cake recipes will be posted! All low carb. :) Have a great Friday everyone!
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