This Chicken, Spinach, and Mushroom Low-Carb Oven Dish is a flavorful, healthy, and satisfying meal that’s perfect for anyone following a low-carb diet. It’s easy to make and packed with protein and veggies. Here’s a simple recipe for you to try:
Chicken, Spinach, and Mushroom Low-Carb Oven Dish
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 tablespoon olive oil (or use cooking spray)
- 1 small onion, chopped
- 2 cloves garlic, minced
- 8 oz (225g) mushrooms, sliced (button or cremini mushrooms work well)
- 4 cups fresh spinach (or about 10 oz frozen spinach, thawed and drained)
- 1/2 cup low-fat cream cheese (or full-fat if preferred)
- 1/2 cup shredded mozzarella cheese (optional, for topping)
- 1/4 cup grated Parmesan cheese
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- Salt and pepper, to taste
- 1/2 cup chicken broth (or water)
Instructions:
- Preheat the Oven:
- Preheat your oven to 375°F (190°C) and lightly grease a 9×13-inch baking dish or casserole dish with olive oil or non-stick cooking spray.
- Cook the Chicken:
- Season the chicken breasts with salt, pepper, oregano, and thyme.
- Heat the olive oil in a large skillet over medium heat. Add the chicken breasts and cook for 4-5 minutes per side, just to lightly brown them. The chicken will finish cooking in the oven, so don’t worry about cooking it all the way through. Remove the chicken from the skillet and set it aside.
- Sauté the Vegetables:
- In the same skillet, add the chopped onion and garlic. Sauté for 2-3 minutes, until fragrant and softened.
- Add the sliced mushrooms and cook for another 5-6 minutes, until the mushrooms release their moisture and become tender.
- Add the spinach and cook until wilted (if using fresh spinach). If using frozen spinach, make sure to squeeze out excess water and then add it to the skillet. Stir everything together until well combined.
- Make the Creamy Spinach Sauce:
- Lower the heat to medium and stir in the cream cheese until melted and well combined. Add the chicken broth and Parmesan cheese, stirring until the sauce becomes creamy and smooth. Taste the mixture and adjust the seasoning with salt and pepper as needed.
- Assemble the Dish:
- Place the browned chicken breasts into the prepared baking dish.
- Spoon the creamy spinach and mushroom mixture over the chicken, making sure to evenly cover each breast.
- If desired, sprinkle the shredded mozzarella cheese over the top of the dish for a cheesy, golden finish.
- Bake:
- Cover the baking dish with aluminum foil and bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through (internal temperature should reach 165°F/75°C).
- If you added mozzarella cheese, uncover the dish in the last 5 minutes of baking to allow the cheese to melt and turn golden brown.
- Serve:
- Remove from the oven and let it rest for a few minutes before serving. This dish pairs well with a side of cauliflower rice or a simple green salad for a complete low-carb meal.
Tips:
- Extra Protein: You can add some cooked bacon or crumbled sausage for additional flavor and protein, keeping it low-carb.
- Vegetable Variations: Swap out spinach for kale or use a mix of leafy greens if preferred.
- Make it Creamier: If you want an even richer sauce, you can add a little bit of heavy cream in place of some of the chicken broth.
- For More Flavor: A dash of nutmeg in the cream sauce can add a nice, subtle flavor to the dish.
This Chicken, Spinach, and Mushroom Low-Carb Oven Dish is an easy, flavorful meal that fits perfectly into any low-carb or keto diet. Let me know if you’d like more variations or tips!
