19 Jan

Chicken Parmesan Casserole – Low Carb & Gluten Free

Chicken Parmesan Casserole – Low Carb & Gluten Free
Serves 8
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For the chicken
  1. 1.5 lbs boneless skinless chicken breast
  2. 1 egg
  3. ½ cup almond flour
  4. ¼ cup grated parmesan cheese or *raw cheese of choice
  5. ½ tsp kosher salt
  6. ⅛ tsp ground black pepper
  7. ½ tsp garlic powder
  8. 1 tsp dried parsley
  9. ½ tsp dried basil
  10. 3 Tbsp olive oil for frying
  11. For the casserole
  12. 4 cups cooked spaghetti squash
  13. 1 Tbsp olive oil
  14. ½ tsp kosher salt
  15. ⅛ tsp ground black pepper
  16. ½ Tbsp dried parsley
  17. 1.5 cups easy keto marinara sauce (or low sugar jarred sauce)
  18. 6 ounces fresh mozzarella or *Raw Goat Cheese
  19. Fresh basil, chopped (optional for garnish)
For the chicken
  1. Cut the chicken into 2 inch pieces.
  2. In a small bowl, beat the egg.
  3. Combine the almond flour, parmesan cheese, salt, pepper, garlic powder and dried parsley in another medium bowl.
  4. Dip the pieces of chicken, one or two at a time into the egg solution and then the breading mixture - then remove to a clean plate.
  5. Heat the oil in a nonstick saute pan until hot. Cook the breaded chicken pieces on both sides until golden brown. Remove to a paper towel-lined plate.
  6. Combine the cooked spaghetti squash, olive oil, salt, pepper, and parsley in a medium bowl and toss well to coat. Spread the squash out in a 8 x 12 (or equivalent) oven safe dish.
  7. Spread the cooked chicken pieces over the top of the squash.
  8. Spoon the marina sauce over the chicken and squash.
  9. Cut or tear the mozzarella into pieces and place them over the chicken.
  10. Bake in a 375 degree (F) oven for 30 minutes, or until the cheese is melted and the casserole is heated through. Garnish with fresh chopped basil and serve hot.
  1. *Raw Cheeses digest easier and are also very alkalizing compared to pasteurized cheeses that have been stripped of important digestive enzymes.
The Belly Fit Club http://thebellyfitclub.com/wordpress/
30 Dec

Fiesta Soup

Fiesta Soup
Serves 8
This recipe makes a giant pot of food–it’s great to make for dinner then eat the leftovers for lunch for a day or two. Or, make it for a crowd (Super Bowl party, anyone?!)
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  1. 2 tablespoons extra virgin olive oil
  2. 1 medium white or yellow onion, finely chopped
  3. 1 large carrot, scrubbed or peeled and finely chopped
  4. 1 red bell pepper, finely chopped
  5. 1 jalapeño or serrano chili, finely sliced (leave out if you want your soup mild)
  6. 2 cloves garlic, pressed or finely chopped
  7. 1 tablespoon ground cumin
  8. 1 tablespoon chili powder (or taco seasoning, whichever you have on hand)
  9. 1 15 ounce can diced tomatoes (include the juice in the can)
  10. 1 25 ounce can black beans, drained and rinsed (or use two 15 ounce cans)
  11. 1 bay leaf
  12. 1 quart veggie or chicken stock
  13. 2 cups purified water (or more stock)
  14. 2 cups already cooked quinoa*
  15. 2 1/2 teaspoons sea salt, divided
  16. 3/4 teaspoon course black pepper fresh cilantro for garnish sliced avocado for garnish
  1. Recipe: Preheat a large Dutch oven or soup pot over medium heat. Add the onion, carrot, bell pepper and jalapeño with 1/2 teaspoon salt and 1/4 teaspoon pepper and sauté until soft and the onion is translucent, about 7 minutes. Turn the heat to low (to prevent burning the spices) and add the garlic, cumin and chili powder; cook 2 minutes until the spices are fragrant. Turn the heat to medium high and add the tomatoes with their juices to deglaze the pan, using your wooden spoon to scrap up everything on the bottom of the pan. Add the drained and rinsed black beans, stock, water, 2 teaspoons salt, 1/2 teaspoon pepper and bay leaf. Bring to a boil and quickly reduce to a simmer. Simmer at least 20 minutes to let the flavors combine. Adjust seasoning to taste if needed. While your soup simmers, prepare the quinoa–it takes about 15 minutes. Need help? Learn how to cook quinoa here. Add two cups of cooked quinoa to your soup, stir, and let simmer at least another 5 minutes to let it absorb some of the soup’s flavor. When you dish up, be sure to reach the bottom of the pot to scoop up all the good stuff. Garnish with fresh cilantro and a few slices of avocado. Store leftovers in an airtight glass container in the refrigerator up to 5 days, or in the freezer up to 3 months. Enjoy!
  1. Recipe Notes: Pay attention to what’s in your spices and other ingredients, only use ingredients without fillers and preservatives. Especially your chili powder or taco seasoning, look for simple ingredients without any added sugar. I get my chili powder from the Savory Spice Shop and the only thing listed on the ingredients is chilis. *Quinoa keeps in the refrigerator up to 5 days, so make extra for meals and salads later in the week. 1 cup of dry quinoa yield about 3 cups cooked.
The Belly Fit Club http://thebellyfitclub.com/wordpress/

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