1 Comment / Main Dish / By Katherine Peters / September 16, 2013 / 4 minutes of reading
If these images look a little greasy it’s because I was seriously deficient in calories for the day (I’d had less than 200) and I melted a little butter on top… I should have thought about it and added it after I took the images.
For this recipe you’ll need: chicken breast, taco seasoning, cream cheese, heavy cream, cilantro, olive oil, onion, jalapeno, and salt.
If you are in a hurry, feel free to Jump to the Recipe
I have been accused in the past of focusing on Tex-Mex food and flavors.
Well DUH! I have lived here just about forever! Tex-Mex is serious, go-to comfort food for me. The only down side to it is that it ends to have a lot off carbs because of the tortillas, rice, corn and beans we usually add to the meal. This low-carb chicken enchilada casserole gives you that creamy, steamy bite with all the Tex-Mex flavor but with less than three carbs per serving.
Chicken breast is diced and covered in taco seasoning and then sauteed with chilies and onion. A cream sauce flavored with plenty of cilantro is stirred in and then you spoon the mixture into a microwave (or oven) safe dish. Add cheesy, mashed cauliflower with some cheese sprinkled on top and then warm it until the cheese is melted.
I eat this with a big salad to offset the richness of the dish.
You can increase the recipe and make this ahead, spoon it into small Mason jars and cover tightly. Put them in the freezer and you’ll be within a couple of microwave minutes of a hot, low carb meal anytime.
For your low carb eating plan to be successful you almost have to become your own personal chef. Get in the habit of planning a menu and making foods ahead of time. Store them in the refrigerator or freezer. That way, when the work week hits you and you have 150 things to do you won’t be grabbing at pizza because you don’t have time to fix yourself something.
If you don’t have individual size casseroles you should get some. They are a big help when you are cooking for one or two.
In the past week I have lost 2 1/2 pounds of the 5 that I gained when my son, Chris, was home on leave. 2 1/2 more to go and then I am only 10 lbs away from my “might stop here” goal. I am not exercising and I want to.. I just do not know how to fit it in and make it work right now.
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Table of Contents
Creamy Chicken Enchilada Casserole Recipe
Creamy, steamy Tex-Mex comfort food recipe for the low-carb diet. Just 2.6 net carbs per serving, fast and east to make, and totally addictive.
Course Low Carb Main
Cuisine Mexican, Tex-Mex
Keyword Casserole, chicken, enchilada
Prep Time 15 minutes minutes
Cook Time 10 minutes minutes
Total Time 25 minutes minutes
Servings 1 serving
Calories 631kcal
Author Katherine Peters
Ingredients
- 1/3 cup chicken breast diced
- 2 teaspoons taco seasoning
- 11/2 tablespoon cream cheese
- 1 tablespoon cream
- 1 tablespoon chopped fresh cilantro
- Olive oil for pan
- 1 teaspoon chopped onion
- 1 tsp chilies or fresh jalapeno
- Salt to taste
Topping
- 1/4 cup cauliflower
- 2 tbs cheese
- 1 tbs cream
Instructions
Toss the chicken in the taco seasoning and let stand for 10 minutes.
Saute it in a little olive oil, until just barely done.
Add the onions and jalapeno or chilies and continue to cook until the onion is tender.
Stir often to keep the chicken and onion from scorching.
Whisk the cream cheese and cream over low heat until they are smooth.
Test flavor and add salt if needed.
Add the cilantro.
Mix the cheese sauce into the chicken and set aside in a warm spot.
Topping
Steam the cauliflower until very soft.
Add the cream and a pinch of salt.
Mash thoroughly with a fork.
Add 1 tablespoon of the cheese into the mashed cauliflower.
Use the other tablespoon to sprinkle on top of the casserole.
Assembly
Spoon the chicken mixture into a small, microwave safe dish.
Add the cauliflower mash to the top.
Sprinkle with cheese.
Microwave or heat in the oven just until the cheese melts and the dish is warmed through.
Notes
Cook time given is for a conventional or toaster oven. The microwave time will be less than two minutes.
Nutrition
Calories: 631kcal | Carbohydrates: 7g | Protein: 25g | Fat: 57g | Saturated Fat: 30g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 17g | Trans Fat: 1g | Cholesterol: 192mg | Sodium: 535mg | Potassium: 466mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1852IU | Vitamin C: 13mg | Calcium: 329mg | Iron: 1mg
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