tuscan chickenWe’ve recently started eating healthier again, that’s after a summer of long vacations that at times made healthy eating difficult.  It’s so easy to slip back into bad eating habits like fast food burgers and fries, easy to grab bags of chips, and other junk food.

But at our age and with our recent test results and recently diagnosed conditions we really must stop eating like teenagers!  I mean I love my burgers and fries, pizza, sodas, candies, and other sweets, but they don’t seem to love me as much as they used to.  I had always bragged that I could eat everything I loved without gaining an ounce of weight.  This may have been true 10 or more years ago, but not any more.  Besides now I have to deal with Eczema and other issues, my “normal” diet was just not going to cut it.  My husband is in the same boat.  So we’re each trying different changes to deal with our specific issues.

Right now my husband has been following a Keto Diet.  For him it’s really not too much of a hardship.  He’s pretty disciplined and usually does low carb diets when he needs to drop a few pounds.  So I’ve been modifying some old favorites to be keto friendly.  Remember Keto diets are low carb, medium protein, and high fat.  (I don’t follow this diet as I’m dealing with other issues and too much fat is not something I can tolerate.)

Anyway one of the challenges when someone in the family is on some sort of a special diet is to make meals that everyone can eat.  In short I am not a short order cook who will make a different meal for each family member.  This has actually proven to be somewhat simple, specially when I’m modifying family favorites.  One of my biggest successes is this Creamy Tuscan Chicken Casserole.

My Creamy Tuscan Chicken Casserole is very Keto Friendly, low in carb (1 gram per 1/2 cup serving), good protein, and high in fat.  Not to mention it is divine!  Everyone loves it!  The kids and anyone not on a keto diet eats it with pasta, my husband has it with a small salad.

Here’s the recipe:

Ingredients:

2 Pounds boneless skinless chicken breasts or thighs, cubed

1/4 Cup Butter

1 Tbs. Minced Garlic

1 Tbs. Italian Seasoning

1 Cup Heavy Cream or Half & Half

1 Cup Cream Cheese, room temp

1 Cup Sour Cream

2 Cups Fresh Spinach leaves

1 Cup Sun Dried Tomato Strips in Olive Oil

1/2 Cup Shredded Cheddar Cheese

Procedure:

Melt Butter in an oven safe frying pan – cast iron pans work great

Sauté garlic

Add chicken cubes & Italian Seasoning and cook until done, stir constantly

Add milk and cream cheese, stir until all the cream cheese has melted and the sauce looks creamy – stir constantly to avoid burning the sauce

Add spinach and cook until leaves have wilted, stir constantly

Add sun dried tomato strips and the oil it’s soaked in, stir to combine well

Remove from heat and stir in sour cream

Sprinkle with shredded cheese

Bake in 350° oven for 15 minutes or until cheese melts

Serve hot with salad or over pasta

 

 

 

Keto Friendly Creamy Tuscan Chicken Casserole
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Keto Friendly Creamy Tuscan Chicken Casserole
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