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Old 11-09-2011, 08:51 PM   #94
Beeb
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Join Date: Feb 2004
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WOE: Eating healthy, eating LC, and portion control
Start Date: The Day Low Carb Became a WOE and NOT A DIET!!!!!
Quote:
Originally Posted by Beeb View Post
I made this today thinking I was going to eat 2 servings because I was hungry, but only gave myself 1 serving which was MORE than enough! Very good and filling!!

Ingredients:

Sauce:
3/4 C Calorie Countdown FF Milk, Almond Milk or Coconut Milk at 35 cals a cup.
1 wedge Laughing Cow Cheese, flavor you choice. (I used the blue cheese one)

Main Dish:
5 oz boneless, skinless chicken breast, cubed
5 oz fresh green beans
7 oz Kohlrabi, clean, peeled and cubed
3 oz mushrooms, cut in half
Garlic powder, salt and pepper and also other seasonings of choice if you want to taste
A sprinkle of Popcorn cheese if you have it (optional and really not needed)
1/4 tsp Xanthan Gum, or Gluc powder

Directions:
Mix milk product and cheese together in a bowl and microwave until hot and cheese can be mixed into the milk well.

Put Kohlrabi, chicken cubes, green beans and mushrooms in a casserole dish.

Season to taste with garlic powder, salt and pepper.

Pour milk/cheese mixture over top of everything, sprinkle with Xanthan gum or Gluc powder and stir a bit to get the thickener into the other ingredients

Cover and cook in a 375 degree oven for 30 minutes.

Uncover and cook for another 20 minutes, then cover again and cook for another 10 minutes.

Divide in half and serve or just eat the whole thing!

Nutrition Facts
Serving Size 1 Serving

Amount Per Serving
Calories from Fat 40
Calories 178

% Daily Values*
Total Fat 4.5g 7%
Saturated Fat 1.52g 8%
Polyunsaturated Fat 0.864g
Monounsaturated Fat 1.364g
Cholesterol 42mg 14%
Sodium 386mg 16%
Potassium 811mg
Total Carbohydrate 15.86g 5%
Dietary Fiber 6.8g 27%
Sugars 5.96g
Protein 20.58g

Net Carbs: 9.06g
BTW, this makes 2 servings, so sorry!!! The Nutritional Facts are for 1 serving. If eating the whole casserole, please double the calories and carbs.
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Last edited by Beeb; 11-09-2011 at 08:53 PM..
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