Ya know, I never thought I would say this, but broccoli, celery, onions, and mushrooms are actually pretty tasty. This is pretty damned amazing, coming from someone who has always thought that the only edible veggies were corn, carrots, green beans, spinach, and beets, sometimes lettuce and tomatoes.
But since getting married, and having to learn what I can cook for DH to help keep his BGs under control, I've been researching diabetic sites and lists, and have I ever found some awesome recipes, using veggies I would normally not even think of touching.
Tonight for dinner, I made a chicken/broccoli casserole that was out of this world. It had chicken (of course), broccoli, mushrooms, celery, and onions, topped with a whipping cream/mayonnaise/shredded cheese/garlic blend and then baked. Awesome. I downloaded a pdf file with 300 recipes in it that were especially created by/for diabetics. I will definitely be trying more of them.
The recipe is:
Donald's Awesome Chicken and Broccoli Casserole
Ingredients : 2 Tbsp extra-virgin olive oil
4 Tbsp unsalted butter
8-6 oz boneless, skinless chicken breasts
3 cups broccoli cut into bite-size pieces
1 cup thinly sliced onion
4 celery ribs, diced
1/2 lb mushrooms, sliced
1/2 Cups whipping cream
1/2 Cups mayonnaise
2 Cups shredded cheese
1/4 tsp garlic powder
sea salt and freshly ground pepper
Preheat oven to 350 degrees F. Butter a 13 X 9 inch baking dish.
Heat oil and 2 tbsp of butter in large frying pan over medium-high heat (until butter melts). Add chicken and brown on each side, turning once. Transfer chicken to prepared baking dish, spread broccoli around the chicken.
Melt remaining 2 tbsp of butter in frying pan, add the onions, celery, and mushrooms. Cook, stirring occasionally, until the onion is translucent (about 5 minutes). Spread over the chicken and broccoli.
In a small bowl, mix the cream, mayo, cheese, and garlic powder. Season to taste with salt and pepper. Pour the mixture over the chicken and vegetables.
Cover tightly with foil and bake for 40 minutes. Let sit for 5 minutes before serving. (serves 6)
Nutrition Info Per Serving: Effective carbohydrate: 5.9 grams
Carborhydrates: 8.2 grams
Fiber: 2.3 grams
Protein: 63.7 grams
Fat: 45.9 grams
Calories: 703
I don't worry about the calories, I'm more concerned with carbs and fiber, and this seems to fill the bill for DH and his BGs. We also have enough left over that he can take it to work the next day for lunch, and I can have some for my lunch.
I used shredded cheddar/Monterey Jack cheese, and am thinking about substituting cauliflower for the broccoli next time (or maybe a combination of broccoli/cauliflower). I was totally amazed by how good this tasted and I will be making it, and variations of it, again.
Bon appetit.
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