Keto Recipes - Created Date : 13.11.2019
EASY Low Carb “Oven Stew” Recipe: Chicken & Veggies in Alfredo Broth
I cooked yesterday, which you probably know by now… I rarely EVER do. ?? So you can bet it was fast, EASY and required hardly any prep. ??
It turned out delicious! You are going to LOVE this…
This is a very versatile recipe. I said “Chicken & Veggies” in the title because that’s what I used, but you can get creative with what you put in yours.
I called it “Oven Stew” too. I don’t even know if that’s a real term since I hardly know my way around a kitchen, but that’s what it made me think of: a rich delicious stew… made in the oven!
Mine is chock FULL of spinach but I love to play “hide the spinach” in pretty much any dish I make. You can make yours with or without spinach, and your own preferred veggies. (Fun Fact: Did you know spinach promotes healthy hair growth??)
I originally called this recipe: “Everything in the freezer thrown into one dish.” That didn’t really have a good ring to it though. Oven Stew sounds better. I like “Chicken & Veggies in Alfredo Broth” too, but I’m still working out a good title for it.
Let’s Start With The Ingredients…
This all came about because I found a jar of Alfredo Sauce in my cabinet.
From there I just pulled out everything I had in the freezer that sounded like it might be good with Alfredo sauce. ??
Here are the ingredients I used:
1 Cup Bertolli Alfredo Sauce
1 Cup Campbell’s Condensed Chicken Broth
1/2 Cup Water
1.53 Pounds Boneless Chicken
10oz Bag Pictsweet Cut Leaf Spinach
12oz Bag Pictsweet Broccoli Florets
16oz Bag Cut Cauliflower
I did also use salt to taste (not much), and a few dashes of black pepper. The broth & Alfredo are both “salty” and I like the natural flavors of the vegetables.
All of the veggies went in frozen, straight out of the bag. Even the chicken was still slightly frozen even though I let it mostly thaw out in the fridge overnight.
I did steam the spinach first, and poured off the excess water. It steams in the bag right in the microwave. I stirred in the Alfredo sauce, chicken broth & water and mixed it with the spinach to make a nice creamy spinach sauce… and set that aside to cool off for a bit.
I dumped the broccoli and cauliflower (both still frozen) into a large casserole dish, as well as the chicken. Once the creamy spinach sauce cool off I poured that over the top. I covered the entire dish with foil (making it “puffy” at the top so it didn’t stick to the top of the foods in the dish).
Preheat the oven to 350 degrees. Then simply pop the covered dish into the oven and bake it until it’s bubbly throughout and the chicken is done. I have no idea how long you bake it – it seemed like forever to me (because I was hungry, lol).
This made a HUGE dish of food…
This was so simple to make, basically just throwing everything into a large casserole dish and covering it with foil, then baking it until done. ??
I called it 10 servings based on how much ate for one meal. Simply enter in your own ingredients, based on your own labels, and use the Free MyFitnessPal Recipe Calculator to get accurate nutrition facts and log your meal.
Here’s how I logged mine, to give you a live example:
The way I made mine it came to 4 net carbs per serving, and of course FULL of nutrition and healthy foods! ?? If you use the Free MyFitnessPal Recipe Calculator (the link is above) you’ll get an accurate entry to add to your Food Diary:
You’ll notice it doesn’t have much in the way of healthy fats. You could add butter, more alfredo (which would make it more creamy!), perhaps even cream cheese, etc.
Boneless skinless chicken thighs (instead of breasts) would help too, but I used what I had on hand. Chicken thighs are higher fat, and they’re always cheaper too. ??
Feel free to get creative with it to suit you!
I hope you enjoyed this easy low carb recipe idea.
It made for such a quick & easy meal, and it was RICH and delicious!
Like I said, it’s very versatile. I’m sure you could do something similar in a crockpot or slowcooker even, and with any variety of meats & veggies.
The Alfredo / Chicken Broth base is amazingly delicious. Definitely something I’ll be using again in future low carb recipes. I’ve been missing soups & stews, so this will be my new go-to for “everything in a pot” when I want something warm & healthy.
I just put them in as-is, and you could do the same with larger pieces I’m sure, or cut breasts/thighs in half if you don’t want your veggies to get too done. The chicken was so tender I could chop it up with a fork, or even my spoon – as I used a lot of the broth and ate it like stew. ??
I think that I’m gonna make this in my crockpot “soon” (which means someday since I hate cooking), but I think I can easily throw this all into a crockpot to make it even easier and then let it cook all day. The chicken will turn out really tender and I can save on electricity since the oven uses more than the crockpot. Plus., the oven heats up the house too much.
The only things that I plan on doing a little differently, based on my tastes, is I will likely use the entire jar of Alfredo sauce. I will also probably add some real butter. Then, I will probably sprinkle a little garlic salt on it, but will do that when it’s on my plate and not in the crockpot.
Sounds great! I used veggies high in water content so I knew they would add juice to the dish. Plus the Alfredo was “stout” to me (I eat very plain) which is why I used only a little (plus for lower carb count) and cut it with chicken broth. ??
I put in all of the ingredients and quantities, based on my own labels of course, into the MyFitnessPal Recipe Calculator as mentioned in the recipe post. Then I figured out how many servings was in the entire dish, so I could log it correctly when I ate a “meal” of it.
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The Best Healthy Fast Food Options
Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.
Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.
In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.
Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.
Sandwich with cheese and vegetables
One person can customize Subway sandwiches to choose healthy fillings.
Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.
Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.
A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.
Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.
Fast food and diabetes: Tips and options
Fast food and diabetes: Tips and options
Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.
2. Taco Bell
Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.
According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.
One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.
Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.
Vegetarian options are lower in fat than meat options.
Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.
Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.
For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.
McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.
Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.
5. Burger King
Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.
It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.
BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.
Baked potato with knife, sour cream and cheese filling on plate
Baked potatoes can be a healthy fast-food option.
Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.
The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.
Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.
With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes