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Tag: main dish

  • Chile Lime Shrimp with Poblano Sauce

    Chile Lime Shrimp with Poblano Sauce

    How to Make Chile Lime Shrimp with Poblano Sauce

    Chile Lime Shrimp with Poblano Sauce is a flavorful and zesty dish that combines the heat of chiles, the tanginess of lime, and the smokiness of poblano peppers.


    30 min prep time


    20 min cook time


    6servings


    1/4 pound shrimp

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    Step-By-Step Instructions:

    1. Line a sheet pan with parchment paper and preheat the broiler on high. Broil the poblano pepper until slightly blackened, for about 5 minutes, turning a couple of times. Place in a bowl and cover with plastic wrap to steam for 5 minutes.   

    2. Once it’s cool enough to touch, peel off the skin. Remove the stem and slice the pepper open to remove the seeds and roughly chop the pepper. 

    3. Toss the shrimp with ½ tablespoon olive oil, 1 garlic clove, peppers, and pepper.  Let it marinate for 15-30 minutes

    4. While the shrimp is marinating, finish the sauce. Blend the poblano pepper, Greek yogurt, 2 grated garlic cloves, cumin, kosher salt, and pepper in a food processor until smooth. 

    5. Heat the remaining ½ tablespoon of olive oil in a skillet. Once the pan is hot, sear the shrimp for 2 minutes on each side until just cooked through. 

    6. Serve with the poblano sauce. 

    Low Carb
    Mediterranean
    Latin American
    Grilling
    Main Dish
    Gluten-Free
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/4 pound shrimp


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      12g

    • Potassium
      123mg
      3%

    Ingredients

    poblano chile pepper
    1 whole

    garlic (divided use)
    3 clove

    Plain Nonfat Greek yogurt
    1/2 cup

    ground cumin
    1 tsp

    Kosher Salt
    1/8 tsp

    shrimp (peeled to just the tail and deveined)
    1 lbs

    olive oil
    1 tbsp

    serrano pepper (sliced)
    1 whole

    black pepper
    1/4 tsp

  • Braised Moroccan Chicken

    Braised Moroccan Chicken

    How to Make Braised Moroccan Chicken

    Add some exotic flavor to your chicken with this Braised Moroccan Chicken. Perfectly spiced, it’s best served with a side of non-starchy veggies or try it with cauliflower rice!  


    15 min prep time


    45 min cook time


    6servings


    6 ounces chicken

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    Step-By-Step Instructions:

    1. Heat 2 tablespoons of oil in a Dutch oven or large pot on medium high heat. 

    2. Pat the chicken dry and season both sides with kosher salt and pepper. Place them in the pot (in batches if needed) and brown on both sides, transferring them to a plate or bowl as when they’re done searing. 

    3. Add the onion to the skillet and cook until slightly softened and translucent, about 5 minutes. Sprinkle in garlic, coriander, cumin, paprika, turmeric and cayenne pepper and stir to combine. Cook for 1 minute or until the spices are aromatic and lightly toasted. 

    4. Return the chicken to the pot and stir to coat with the spice mixture.

    5. Pour in diced tomatoes and enough chicken stock to cover the chicken pieces two thirds of the way.  

    6. Bring the liquid to a simmer, cover and simmer on medium low heat for 15 to 20 minutes. 

    7. Add the mushrooms, sliced red peppers, and lemon zest. Cover and cook for an additional 10-15 minutes, until the sauce has slightly reduced. 

    Low Carb
    Main Dish
    Gluten-Free
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      6 ounces chicken


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      601mg
      13%

    Ingredients

    avocado oil (divided)
    4 tbsp

    chicken thighs (skinless)
    1 lbs

    Kosher Salt
    1/2 tsp

    black pepper
    1 tsp

    yellow onion (diced)
    1 small

    garlic (minced)
    2 clove

    ground coriander
    1 tbsp

    ground cumin
    1 tbsp

    smoked paprika
    1 1/2 tsp

    turmeric
    1/2 tsp

    cayenne pepper
    1/2 tsp

    low sodium chicken stock
    2 cup

    canned diced tomatoes (no salt added)
    2 can

    white (button) mushrooms (sliced)
    8 oz

    red bell pepper (sliced)
    2 med

    lemon (zested)
    1 whole

  • Lemon Herbed Chicken

    Lemon Herbed Chicken

    How to Make Lemon Herbed Chicken

    Delight your palate with our Lemon Herbed Chicken, a dish that perfectly balances zest and herbs for a refreshing taste. This summer-ready recipe begins with a homemade marinade of lemon zest, fresh lemon juice, and a blend of garlic and thyme. The chicken is then pan-seared to golden perfection, accompanied by aromatic lemon slices. 

    Each serving is drizzled with the warm, flavorful sauce and garnished with a sprinkle of fresh herbs. With a prep time of 30 minutes and a cook time of 25 minutes, this dish serves four, making it a perfect choice for a nutritious family meal. Each serving contains 220 calories and is rich in protein, ensuring a satisfying and healthy meal.


    30 min prep time


    25 min cook time


    4servings


    1 chicken breast

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    Step-By-Step Instructions:

    1. Prep the Marinade: In a small pot, warm the lemon zest, lemon juice, 2 tablespoons of olive oil, minced garlic, chopped thyme, kosher salt, and black pepper to create the sauce.

    2. Heat the remaining tablespoon of oil in a skillet over medium-high heat. Add the chicken and lemon slices to the skillet. Cook the chicken until it’s golden brown and reaches an internal temperature of 165°F (74°C), about 5 minutes a side.

    3. Serve the chicken and lemon slices with the warm sauce and garnish with additional fresh herbs.

    Low Carb
    Mediterranean
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      26g

    • Potassium
      436mg
      9%

    Ingredients

    black pepper
    1/2 tsp

    salt
    1 tsp

    fresh thyme
    1 tbsp

    garlic (minced)
    2 clove

    olive oil (divided use)
    3 tbsp

    Juice of Lemon (juiced and zested)
    2 whole

    lemon (sliced)
    1 whole

    boneless, skinless chicken breasts
    1 lbs

  • Tofu and Vegetable Skewers

    Tofu and Vegetable Skewers

    How to Make Tofu and Vegetable Skewers

    Fire up the grill for a healthy dinner of Tofu and Vegetable Skewers. A delicious Asian-inspired marinade adds a burst of flavor to this diabetes-friendly meal.


    40 min prep time


    15 min cook time


    4servings


    2 skewers

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    Step-By-Step Instructions:

    1. In a bowl, whisk together soy sauce, rice vinegar, sesame oil, maple syrup or agave nectar, minced garlic, and grated ginger to create the marinade.

    2. Cut the pressed tofu into cubes and place them in a shallow dish. Pour half of the marinade over the tofu, ensuring each piece is coated. Let it marinate for at least 30 minutes.

    3. While the tofu is marinating, prepare the vegetables. Thread the marinated tofu, red onion chunks, bell pepper chunks, and yellow squash rounds onto skewers, alternating between the ingredients.

    4. Preheat the grill or grill pan over medium-high heat.

    5. Grill the skewers for about 10–15 minutes, turning occasionally, until the tofu is golden and the vegetables are charred and tender. Baste the skewers with the remaining marinade during grilling for extra flavor.

    6. Once cooked, remove the skewers from the grill and let them rest for a few minutes.

    Veggie Rich
    Low Carb
    Fiber Focused
    Grilling
    Asian
    Dinner
    Vegetarian
    Vegan
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      2 skewers


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      457mg

      20%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        10g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      591mg
      13%

    Ingredients

    lower sodium soy sauce
    3 tbsp

    rice vinegar
    2 tbsp

    sesame oil
    1 tbsp

    maple syrup
    2 tbsp

    garlic (minced)
    2 clove

    fresh ginger (grated)
    1 tsp

    firm tofu (pressed and cut into cubes)
    16 oz

    red onion (cut into chunks)
    1 med

    bell peppers (cut into chunks)
    2 whole

    yellow squash (sliced into rounds)
    2 med

  • Chicken and Cucumber Lettuce Wraps with Peanut Sauce

    Chicken and Cucumber Lettuce Wraps with Peanut Sauce

    How to Make Chicken and Cucumber Lettuce Wraps with Peanut Sauce

    Lettuce wraps are a great low-carb option that adds nutrients and a delicious crunch to your meal. These Chicken and Cucumber Lettuce Wraps with Peanut Sauce are a light meal that is fun to assemble and eat.


    20 min prep time


    10 min cook time


    4servings


    2 wraps

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    Step-By-Step Instructions:

    1. In a small bowl, whisk together peanut butter, soy sauce, honey, rice vinegar, sesame oil, minced garlic, and grated ginger. Add water gradually until you reach the desired sauce consistency.

    2. Assemble the lettuce wraps by laying out large lettuce leaves, placing chicken on each leaf, and topping with cucumber and carrots.

    3. Drizzle peanut sauce over the chicken and top with cilantro, scallions, and sesame seeds.

    Veggie Rich
    Low Carb
    Asian
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 wraps


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g
      • Added Sugars
        5g

        10%

    • Protein
      23g

    • Potassium
      570mg
      12%

    Ingredients

    reduced-fat peanut butter
    1/4 cup

    lower sodium soy sauce
    2 tbsp

    honey
    1 tbsp

    rice vinegar
    1 tbsp

    sesame oil
    1 tsp

    garlic (minced)
    1 clove

    fresh ginger (grated)
    1 tsp

    water (or more to reach desired consistency)
    3 tbsp

    boneless, skinless chicken breasts (cooked and sliced)
    2 whole

    cucumber(s) (julienned (cut into thin strips about the size of matchsticks))
    1 large

    carrots (julienned)
    1 large

    fresh cilantro (chopped)
    1/2 cup

    lettuce
    8 leaves

    green onion (scallion) (thinly sliced)
    2 stalks

    sesame seeds (toasted, for garnish)
    1 tbsp

  • Grilled ”Honey” BBQ Chicken

    Grilled ”Honey” BBQ Chicken

    How to Make Grilled ”Honey” BBQ Chicken

    This recipe delivers all the sweet, smoky goodness of classic BBQ, but sweetened with a delicious homemade sauce bursting with savory spices and a touch of “honey” sweetness thanks to Splenda® Multi-Use Syrup. Enjoy the taste you love without the added sugar. Ready to sizzle? Try the recipe now and impress your taste buds (and health goals)!

    Cooking notes:

    • To get moist and juicy chicken, try to turn it as few times as possible. Most importantly, do not to overcook!
    • Only apply BBQ sauce after chicken is partially cooked. Otherwise, the sauce could burn if cooked for too long.
    • Brush sauce liberally to get well-coated chicken breast.


    15 min prep time


    15 min cook time


    6servings


    1 chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. For the “Honey” BBQ Sauce, add all ingredients to a saucepan and stir together. Bring to a boil, then reduce heat to low. Simmer for 10 minutes, until sauce becomes thickened. Pour into a bowl to use for brushing on the chicken while it is grilling. Reserve a few tablespoons to drizzle on chicken after it’s been cooked.

    2. For the chicken, prepare the grill by brushing grates clean, spraying with a grill-safe nonstick cooking spray (or brush them carefully with a little oil), and heat grill to 400-450°F.

    3. Place chicken on a platter and drizzle with olive oil, then sprinkle kosher salt and freshly ground black pepper on both sides.

    4. Place each chicken breast on the hot grill, close the top and let cook for about 5 minutes, until they easily release from the grill grates. Then flip chicken, cooking about 5 more minutes on the other side. Brush chicken liberally with the BBQ sauce every couple of minutes. Flip chicken once again, brushing the opposite side with the sauce liberally as well.

    5. Cook until the chicken breasts register an internal temperature of 160°F (they will reach the appropriate 165°F during carry-over cooking time). Be sure not to overcook so you have tender, juicy chicken. Remove from grill, add to platter and cover with foil. Let chicken rest 5 minutes to redistribute juices. Serve with reserved BBQ sauce and enjoy.

    Low Carb
    Kid Friendly
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 chicken breast


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      125mg

      42%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      38g

    Ingredients

    Splenda® Multi-Use Syrup (For the “Honey” BBQ Sauce)
    1/4

    no sugar added ketchup (For the “Honey” BBQ Sauce)
    1/2 cup

    Raw Apple Cider Vinegar (For the “Honey” BBQ Sauce)
    1 tbsp

    Worcestershire sauce (For the “Honey” BBQ Sauce)
    1 tsp

    liquid smoke (For the “Honey” BBQ Sauce)
    1 tsp

    smoked paprika (For the “Honey” BBQ Sauce)
    1 tsp

    garlic (grated, for the “Honey” BBQ Sauce)
    1 clove

    onion powder (For the “Honey” BBQ Sauce)
    1 tsp

    kosher or sea salt (For the “Honey” BBQ Sauce)
    1/4

    boneless, skinless chicken breasts (5-6 ounces each)
    6 whole

    olive oil
    1 tbsp

    Kosher Salt
    1/2 tsp

    black pepper (to taste)
    1

  • Orange-Rosemary Glazed Salmon with Broccolini

    Orange-Rosemary Glazed Salmon with Broccolini

    How to Make Orange-Rosemary Glazed Salmon with Broccolini

    This Orange Rosemary Glazed Salmon with Broccolini is a tasty combination of citrusy, herby, and savory flavors. It’s a healthy and elegant dish that’s perfect for an easy weeknight dinner.


    10 min prep time


    20 min cook time


    4servings


    1 6-oz filet per serving plus ½ bunch broccolini

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    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or foil
    2. Place broccolini on one side of the baking sheet and drizzle with olive oil.
    3. Pat salmon dry with paper towels and place on the other side of the baking sheet.
    4. Combine the orange zest, orange juice, broth, brown sugar, garlic, rosemary, cornstarch, and flaxseed in a small saucepan over medium heat. Cook, whisking occasionally, until the sauce reduces by half and thickens, 8–10 minutes. It should cling to a spoon.
    5. Brush sauce over the salmon. Place the baking sheet in the oven and bake until salmon reaches an internal temperature of 145 degrees F and the broccolini is tender, 6–10 minutes.
    Asian
    Caribbean
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 6-oz filet per serving plus ½ bunch broccolini


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        3.4g

        17%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        10g
      • Added Sugars
        5g

        10%

    • Protein
      38g

    • Potassium
      1090mg
      23%

    Ingredients

    black pepper
    1/8 tsp

    salt
    1/4 tsp

    whole flax seeds
    2 tsp

    Cornstarch
    1 tbsp

    fresh rosemary (minced)
    1 tbsp

    garlic (minced)
    3 clove

    brown sugar substitute
    1 tbsp and 2 teaspoons

    low sodium chicken broth
    1/2 cup

    orange (juiced)
    2

    orange (zest)
    1

    salmon filets (6 oz. each)
    4

    olive oil
    1 tbsp

    broccolini (1 lb. total)
    2 bunch

  • Parmesan Tofu with Butternut Squash Noodles

    Parmesan Tofu with Butternut Squash Noodles

    How to Make Parmesan Tofu with Butternut Squash Noodles

    Try out our Parmesan Tofu with Butternut Squash Noodles—a diabetes-friendly dish that combines the savory crunch of parmesan-coated tofu with the wholesome, goodness of butternut squash noodles. Make it with Roasted Green Beans in Champagne Vinaigrette for a beautifully colorful meal.  

    This dish can easily be made vegan by substituting dairy-free cheese and eggless mayo alternatives.


    15 min prep time


    30 min cook time


    4servings


    7 oz tofu & ~2 cups noodles

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    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Line a baking sheet with aluminum foil.

    2. Slice each tofu block in half along the long side. Place on the baking sheet and drizzle with 1 tsp oil. Bake for 15 minutes, flip, then bake for another 15 minutes.

    3. Meanwhile, peel the tough skin from the squash. Use a julienne peeler to cut noodles from the squash.

    4. Preheat a large skillet over medium heat. Add 1 tsp oil, squash, and ¼ tsp Italian seasoning. Cook, stirring occasionally, until squash noodles are tender, 7–8 minutes. Remove from heat, cover, and set aside. 

    5. Combine the Parmesan, mayo, 1/4 tsp Italian seasoning, onion powder, and garlic powder in a small bowl.

    6. After the tofu has baked for 30 minutes, remove from the oven. Set the oven to broil on high and move an oven rack to the top shelf, underneath the broiler.

    7. Spread the cheese mixture over the tops of the tofu. Return to the oven and broil until the topping is bubbly and beginning to brown, 1–2 minutes.

    8. Serve on a bed of squash noodles with a handful of fresh basil.

    Fiber Focused
    Veggie Rich
    Kid Friendly
    Italian
    Comfort Food
    Vegetarian
    Main Dish
    Gluten-Free
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      7 oz tofu & ~2 cups noodles


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      27g

    • Potassium
      624mg
      13%

    Ingredients

    extra firm tofu (drained and pressed for at least 30 minutes)
    28 oz

    olive oil (divided)
    2 tsp

    butternut squash
    1 med

    Italian seasoning (divided)
    1/2 tsp

    reduced fat Parmesan cheese (grated)
    1 oz

    light mayonnaise
    1/4 cup

    onion powder
    1/4 tsp

    garlic powder
    1/4 tsp

    fresh basil (leaves julienned)
    1 cup

  • Turkey Meatball “Wonton” Soup with Bok Choy & Carrots

    Turkey Meatball “Wonton” Soup with Bok Choy & Carrots

    How to Make Turkey Meatball “Wonton” Soup with Bok Choy & Carrots

    A unique Asian fusion recipe, this soup is a flavorful and hearty combination of tender turkey meatballs, fresh vegetables, and aromatic herbs. This balanced and satisfying dish features a rich, savory broth and an array of vibrant ingredients, making it a delightful meal that’s sure to warm you up on chilly days. Keep your meal low carb by adding a side of non-starchy vegetables to complete your meal. 


    10 min prep time


    15 min cook time


    6servings


    3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a large pot over medium-high heat. Add broth, sesame oil, soy sauce, chili-garlic sauce, and fish sauce. 

    2. Add half of the garlic, ginger, cilantro, and green onions to the pot. Transfer remaining garlic, ginger, cilantro, and green onions to a medium bowl. 

    3. Add turkey, breadcrumbs, eggs, and 5 spice powder to the bowl. Mix with your hands until well combined. 

    4. Form rounded meatballs with a tablespoon measure and drop into the pot. Simmer for 5–6 minutes, until the meatballs are cooked through. 

    5. Add bok choy and carrots to the pot and cook for another 4–5 minutes. 

    Low Carb
    Comfort Food
    Asian
    Soup
    Main Dish
    Foodie
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      100mg

      33%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g
      • Added Sugars
        2g

        4%

    • Protein
      23g

    • Potassium
      145mg
      3%

    Ingredients

    lower-sodium chicken broth (no salt added)
    6 cup

    sesame oil
    4 tsp

    lower sodium soy sauce
    1 1/2 tbsp

    Thai style chili garlic sauce
    1 tsp

    fish sauce
    1 tsp

    garlic (minced)
    4 clove

    fresh ginger paste
    1 tbsp

    fresh cilantro (minced)
    1 bunch

    green onion (scallion) (minced)
    1 bunch

    lean ground turkey
    1 lbs

    panko bread crumbs
    1 cup

    eggs
    2 whole

    Chinese five-spice powder
    1/2 tsp

    baby bok choy (roots trimmed and roughly chopped)
    8 whole

    carrots (shredded)
    1 cup

  • Low Carb Chicken and Zucchini Casserole

    Low Carb Chicken and Zucchini Casserole

    How to Make Low Carb Chicken and Zucchini Casserole

    This delicious Low-Carb Chicken and Zucchini Casserole combines cooked chicken, fresh zucchini, and a luscious creaminess. With rich and satisfying flavors, it’s an easy choice for a weeknight family dinner. This diabetes-friendly recipe will fulfill your craving for cheesy goodness without compromising on your blood glucose (blood sugar) management plan.


    10 min prep time


    50 min cook time


    6servings


    1 ½ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 375 degrees F (190 degrees C).

    2. Grease a 9×13 baking dish with cooking spray or butter. Arrange a layer of sliced zucchinis at the bottom of the dish, slightly overlapping. Sprinkle a portion of the sliced onions over the zucchinis. Sprinkle a bit of the grated cheese over the onions. Repeat the layers until all zucchinis, onions, and half of the cheese are used. 

    3. Sprinkle the cooked chicken evenly over the layered zucchinis and cheese. 

    4. In a small saucepan, add olive oil over medium heat. Stir in the half and half, coriander, salt, and pepper. Heat the mixture until it’s warmed through. 

    5. Pour the cream mixture evenly over the layered zucchinis, onions, cheese, and chicken. Sprinkle the remaining cheese on top. 

    6. Cover the baking dish with aluminum foil and bake in the preheated oven for 30 minutes. 

    7. Remove the foil and continue baking for an additional 15–20 minutes, or until the zucchinis are tender, the chicken is heated through, and the cheese is melted and golden. Let the casserole rest for a few minutes before serving. 

    Low Carb
    Kid Friendly
    Italian
    Comfort Food
    Main Dish
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 ½ cups


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        1g

        2%

    • Protein
      15g

    • Potassium
      602mg
      13%

    Ingredients

    Butter Flavored Cooking Spray (for greasing the baking dish)
    1 whole

    zucchini (thinly sliced)
    4 med

    onion(s) (thinly sliced)
    1 small

    reduced fat mozzarella cheese (grated)
    3/4 cup

    boneless, skinless chicken breasts (cooked and shredded)
    8 oz

    fat-free half-and-half
    1 cup

    ground coriander
    1/2 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil
    2 tsp