Chicken Brussels Sprouts Casserole

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Chicken-Brussels Sprouts Casserole

I had thawed a large chicken breast but had not yet decided on how to cook it.  As I flipped through my chicken recipes, a picture of a creamy chicken dish triggered off this idea.  The dish was literally a toss-in-a-little-of-this-and-a-little-of-that creation.  Sometimes those dishes come out tasting quite good, as we all know well.  My husband ate seconds, which is always a good indicator, so I thought I’d share this one with you.  Although quinoa is technically a seed, this recipe is not suitable until you reach the higher-carb grains rung of the Atkins carb ladder (Phase 2 OWL).

You may find this dish a bit carby for your nutrition program, but all the carbs are pretty much coming from the Brussels sprouts and quinoa.  But quinoa is a super food (just take note of the nutritional stats below!)I like to include in my diet once in awhile.  If you are still on Induction or wish just to lower the carb count, you could omit the quinoa.  🙂  Hemp hearts are a good low-carb substitution for the quinoa, but those are still not suitable for Induction.  Sorry.

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INGREDIENTS:

1 c. homemade chicken broth

¼ c. quinoa (substitute hemp hearts for much lower carb count)

10 oz. chicken breast, deboned, skin removed, cut in small pieces

4 slices bacon, chopped

2 T. butter

1 c. celery, chopped

2½ oz. onion, chopped

1/2 recipe Jennifer Eloff’s low-carb Condensed Cream of Mushroom Soup

¼ c. heavy cream

Dash each salt and black pepper

3 oz. Smoked Gouda cheese, shredded  (or cheese of your choice)

5 oz. frozen Brussels sprouts, cut into quarters lengthwise (do not precook)

DIRECTIONS:    Preheat the oven to 350º.  First, prepare the mushroom soup, set ½ the mixture into a medium bowl for inclusion in this recipe.  Store the remaining soup in the refrigerator for another use.  Bring chicken broth to a boil in a medium saucepan, add the quinoa and simmer covered for about 5-10 minutes while you prepare the other ingredients.  In a large skillet, fry the bacon until done.  Add the butter, celery, onion, salt and pepper and saute until the vegetables are getting tender.    Add the pieces of chicken next and saute until no longer pink. Lower the heat and add the soup mix and cream.  Stir well.  Next add the shredded Gouda and Brussels sprouts.  Turn off heat and stir gently.  Add in the quinoa and remaining broth (or steamed cauliflower if substituting).  Toss the mixture well with a spoon.  Pop into a preheated 350º oven and bake for 30-40 minutes or until hot and bubbly.  Serve at once.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

468 calories

33 g  fat

15.27 g  carbs, 2.9 g  fiber, 12.37 g  NET CARBS

25.8 g  protein

880 mg sodium

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56 comments on “Chicken Brussels Sprouts Casserole

  1. Brussel sprouts can actually counteract the effects of Coumadin as they are high in Vitamin K, which acts as a coagulant (clotter)- the exact mechanism that his blood thinners are being taken to avoid. I am not sure if you were misinformed regarding the need to get Vitamin K in his diet, but very little is actually allowed. Be careful.

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    • Clearly there are a lot of folks not up on the latest approach to Coumadin therapy. Someone brings this up every time I post this recipe. That is actually not true anymore, Misty. The latest approach is to ask patients to maintain an EVEN intake of foods low/medium/high in vitamin K from one day to the next, but they can continue to eat the kinds of foods you normally enjoy (even kleafy dark greens) and they set about dosing your Coumadin around what you eat to put and keep your number (I forget what they call that test) in the range they want. Coumadin therapy has changed tremendously in the last few years. 🙂 My husband has been doing it this way for over 2 years now and is keeping his test number right in the desired range. And I see to it he gets a small amount of Vitamin-K filled food daily so that he and I don’t have to give up ANY food group.

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  2. There’s way too much fat included, in the basic recipe as well as the mushroom soup. Also, too much sodium. Will try the recipe with, perhaps, olive oil instead of butter and half & half or skim milk for the cream. Flavorings, seasonings are what make a recipe ‘pop’, not all the heavy creaminess or sodium.

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    • Low carb diets are High fat diets, Cjm. It’s what make them work. If you cut carbs AND fat, you’re robbing your body of the most needed fuels for bodily functions. Not good. You can of course make this any way you prefer to eat, but a low-fat mind set does not promote the science behind how a low-carb diet works.

      BTW, half and half cream, being half milk, and skim milk as well, are actually higher in carbs (in the form of lactose, which is basically sugar) than heavy cream. Most people just starting out on this WOE don’t know that. That’s why low-carbers use heavy cream for everything, by choice. What many do is cut the cream with 50% water to dilute it in some recipes. When you’re trying to stay at 20 total carbs per day, every carb SERIOUSLY adds up in a hurry, even from SPICES. You can of course make this any way you like, but a low-fat mind set will likely be a recipe for slower weight loss.

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  3. I was caregiver to my mom who suffered a stroke and lost her speech. She had been on Coumadin for 30+ years. At the hospital I was given a list of foods for her to avoid that included anything containing vitamin K. So, I’m a bit confused about why you are trying to put vitamin K into your husband’s diet. Vitamin K thins the blood so it is to be avoided. By the way, love this recipe.

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    • When I was on Coumadin for awhile after my stroke, I was told it was about consistency with vitamin K. If you consistently eat food high in vitamin K, keep doing it. The docs just didn’t want me to eat a big spinach salad and then nothing else with vitamin k in it for a couple of days. The level of vitamin k had to remain consistent in the body.

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    • The newest approach in treating clots and A-fib and Coumadin therapy is not to avoid all K foods, as it once was. Now they tell patients to on and eat steady, consistent amounts of K-foods throughout the week and they will dose around your normal eating patterns. Times have changed in this therapy.

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    • All I can say is low carbers eat HIGH fat; MODERATE protein; and LOW carb………….In essence, we don’t watch fat intake, other than we stick to the good fats. We don’t have to reign in the calories/fat until that last 10-15 lbs. in most cases. Of course, everyone is individual and must do what they must do. If you’re your doctor has you on a fat limit and doesn’t agree with all the latest research about the health benefits of healthy dairy fat, butter, coconut oil and olive oil, clearly nothing I can say will change his/her or your mind. You may want to trim fat using less bacon, less dairy and less cheese in this recipe.

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  4. I’m going to double the recipe and make it in a Dutch oven. Hopefully it works! I have to sub Monterey Jack cheese for the Gouda because that’s what I have on hand, as well as some kind of canned cream of __________ soup. I have a few different varieties on the shelf that I need to use. I’m gradually getting rid of things like that in the pantry.

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    • There are studies on this topic, but I’m not sure I’d draw that conclusion when 42 of 73,000 patients contracting pancreatic cancer is conclusive to draw your conclusion. Another study showed 28 of 42,000 contracted pancreatic cancer. One study showed coumadin was actually beneficial in treating pancreatic cancer. But I thank you for mentioning it and my husband can discuss with his doctors. I’m not personally sure the other drug therapies for my husband’s A-fib are one bit safer, to be quite honest.

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    • Cancer is the least of the worries about Coumadin. It increases the cause of death from brain bleed by 50%. This old medication has been replaced by many newer and better meds that do not require frequent testing (which cuts into the docs bottom line, but better for the patient). I opted for 325mg aspirin and cilostazol for many reasons, but if I was going to take a prescription “blood thinner”, I’d take Xarelto.

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    • Well, if you don’t put either quinoa or hemp hearts in it your final dish will be kinda “soupy”. It’s there to absorb some of the moisture and to provide filler. Just the sauce, chicken and sprouts will be kinda rich without it. My Walmart carries Quinoa. It’s up ont he top shelf where the rice is, up with the exotic rices and grains. Whole foods bulk bins will have it, too. Maybe Trader Joes?

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    • Quinoa is available just about everywhere, but look for it where you can buy in bulk and it will be cheaper. It’s kind of expensive.

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  5. Could I use fresh brussels sprouts, or do the frozen ones work that much better? I can’t wait to try this recipe!

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    • Fresh will work, but I’d parboil about 3-4 minutes, since the frozen are blanched. I think they’ll get done though. Hope you guys like it, Ashlee!

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