Saturday, July 28, 2012

Easy Meals - Creamy Chicken Green Bean Casserole - Gluten-Free Option

Having to be careful when preparing gluten free meals, makes it difficult to make easy or quick meals.  Finally, I am confortable in doing both.  I can always check the fridge, freezer or pantry and put together a meal!

The issue that arises most for me is the calories and carbs! The metabolism takes a nap once one is over 50, so I plan when even buying food! It was so easy to lose as quickly as I gained in my 30s, but no more!

At one time, I hated canned or frozen vegetables, now I love those unseasoned microwavable frozen mixed vegetables, green beans, and peas.  I prefer some vegetables fresh, but I will blanch and freeze them. I even like plain canned beans now.

There are so many things to do with canned beans other than just heating and eating. I have even experimented with dips & spreads and desserts!

This day, I had a half-bag julienne cut carrots in the vegetable bin and no left-overs.   First thought was grab chips, then I realized that I would save those calories for a cookie instead!
This meal came together so fast, even I was surprised!

Enjoy!

Creamy Chicken Green Bean Casserole

Creamy Chicken Green Bean Casserole

Ingredients

1 12-ounce bag  frozen cut green beans
4 oz. carrots, julienne cut
1 large  orange pepper
16 oz. chicken breast, baked, seasoned, cubed
1 tbsp olive oil, to sauté pepper
1 cup Alfredo Sauce(used Bertolli - 4 Cheese)
1/2 cup water
1 tsp poultry seasoning
2 tbsp basil, fresh, chopped (about 3 leaves)
1 tbsp parsley
1 tsp salt-free herb seasoning
1 tsp ginger, (squeeze tube) or fresh grated

Topping (optional):
1/2 cup croutons1, seasoned, crushed

Procedures

Microwave green beans 5 minutes.
Microwave carrots 4 minutes
Pace oil in skillet, heat and sauté pepper about 2 minutes, stir in seasonings.
Add green beans and carrots, stir and cook about 5 minutes. 

Creamy Chicken Green Bean Casserole - carrots

Creamy Chicken Green Bean Casserole - green beans & peppers

Add chicken breast, stir.
Stir in Alfredo sauce and water.
Preheat  oven to 375F.
Transfer to an oiled casserole dish.  Sprinkle crushed croutons over top

Creamy Chicken Green Bean Casserole - ready for oven

Cover with Aluminum foil.
Bake 30 minutes, covered and 10 minutes uncovered. Serve immediately

Creamy Chicken Green Bean Casserole

Servings: 6
Nutrition (per serving): 286 calories, 13.3g total fat, 3.1g monounsaturated fat, 1.1g polyunsaturated fat, 0g trans fatty acids, <1g linoleic acid, 5.1g saturated fat, 92mg cholesterol, 386mg sodium, 107.8mg calcium, 461mg potassium, 27.8mcg folate, 233mg phosphorus, 5.5mg phytosterols, <1mcg lycopene, 21.4mcg selenium, <1mg thiamin, <1mcg vitamin b12, <1mg vitamin b6, 66.5mg vitamin c, 0IU vitamin d, 1.1mg zinc, 15.6g carbohydrates, 3.1g fiber, 12.5g net carbohydrates, 2.1g sugar, <1g fructose, <1g galactose, <1g glucose, 0g lactose, <1g maltose, <1g sucrose, 0mg stigmasterol, 27.1g protein.

Tips
  • If more creaminess is preferred, use more sauce, of course the calories will increase. Store any unused sauce in refrigerator.
  • Rotisserie chicken can be substituted for chicken breast
  • Bread crumbs can be substituted for croutons, but the flavor will not be the same.  Toast them first.

1Actually, used three biscuits to make croutons.   King Arthur Flour had a recipe for Easy Self-Rising Biscuits, which tempted me to make biscuits….  Of course, I used a whole grain mix, adding Hi-maize fiber.

Well, I didn’t want to eat a biscuit for the next five days, so decided to just make croutons, instead of buying them.  The croutons came out perfect!

Biscuits

KAF Self-rising Biscuits

Croutons - from Biscuits

Croutons - using Biscuits


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