LOW Carb: T's Hearty & Healthy Chicken Casserole

Ok, so you are "really hungry" and keep thinking that you're eating too much after wls.....well you aren't alone...  what you need is something hearty, lots of fiber, lots of protein, easy, and healthy that carries a good portion.  This is the answer....low carb, tasty, and simple to make.  I make this about once per month.  I hope you like it as much as I and my guests do....

T.

T’s Hearty & Healthy Chicken Casserole

Ingredients:

4 boneless chicken breasts

2 ounces olive oil

1 medium shallot, chopped fine

3 cloves garlic, minced

1 can (4 ounces) green chilies, chopped

1 can (14 ounces) plum tomatoes,

drained and chopped

1 tablespoon red wine vinegar

4 teaspoons ground cumin

1/2 teaspoon dried oregano leaves

1/4 teaspoon pepper

Salt to taste

1 can black beans, drained and rinsed

4 ounces shredded Monterey Jack cheese

4 ounces shredded cheddar cheese

 

Preparation:

In large skillet, sauté chicken breasts in 1 ounce of the olive oil for 2 minutes each side; remove. Add remaining olive oil to skillet and sauté onions, garlic and green chilies. Cook, stirring occasionally until tender, about 5 minutes.

Stir in tomatoes, red wine vinegar and all the seasonings. Cover and simmer about 5 minutes. Add black beans and cook 5 minutes more.

Layer chicken breasts in a medium casserole dish. Top with black bean mixture and sprinkle with cheeses. Cover with aluminum foil and bake in a preheated 350°F oven for 30 minutes.

Chicken chunks may be substituted for boneless chicken breasts.

Serves 4 people, around 9 carbs per serving, and the only fat comes from the cheese….so eat this and feel great knowing it’s low carb and wonderful.

Looks good and easy.
Being from Minnesota, "casseroles" are always a hit!

OMG - it may be low carb but when I put it in my recipe program it comes up over 1,000 calories per serving!!!

1000 calories per serving??? No way. All you have to do is lok at the ingredients and you KNOW it doesn't have that many. :)

1,120 calories    4 chicken breasts, no skin    800 calories    cheese, 8 ounces 1,450 calories    black beans 15 oz   Add that up and divide by 4

That comes to 280 calories per serving....thats awesome, and this sounds YUMMY!!!