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CHICKEN SPINACH AND MUSHROOM LOW CARB OVEN DISH

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  • Name: Creamy Garlic Parmesan Chicken with Spinach & Mushrooms

  • Yields: 4 generous servings

  • Prep Time: 20 minutes

  • Cook Time: 35 minutes

  • Total Time: 55 minutes

  • Intensity Level: Easy (Simple techniques, one-pan cleanup, and straightforward assembly.)

Ingredients

For the Chicken & Marinade:

  • 1.5 lbs (680g) boneless, skinless chicken thighs (breasts can be used, see notes)

  • 2 tbsp olive oil

  • 1 tbsp lemon juice

  • 1 tsp dried Italian seasoning

  • ½ tsp garlic powder

  • ½ tsp onion powder

  • ¾ tsp salt, divided

  • ½ tsp black pepper, divided

For the Vegetables & Sauce:

  • 2 tbsp unsalted butter

  • 3 cloves garlic, minced

  • 1 lb (450g) cremini mushrooms, sliced

  • 5 oz (140g) fresh baby spinach

  • 1 cup (240ml) heavy cream (or full-fat coconut milk for dairy-free)

  • ½ cup (120ml) chicken broth

  • 1 cup (100g) freshly grated Parmesan cheese, plus more for serving

  • ¼ tsp red pepper flakes (optional, for a subtle kick)

  • 2 oz (55g) full-fat cream cheese, softened (for extra creaminess)

  • Fresh parsley, chopped, for garnish

Equipment

  • 9×13 inch (or similar) baking dish

  • Large skillet or frying pan

  • Mixing bowls

  • Tongs

  • Whisk

Instructions

Part 1: Foundation & Flavor (The Prep)

Time: 20 minutes

  1. Prepare the Chicken: Pat the chicken thighs completely dry with paper towels. This is a crucial step for achieving a beautiful sear, not a steam. Place them in a medium bowl.

  2. Create the Marinade: To the chicken, add the 2 tablespoons of olive oil, 1 tablespoon of lemon juice, Italian seasoning, garlic powder, onion powder, ½ teaspoon of the salt, and ¼ teaspoon of the black pepper. Use your hands or tongs to toss the chicken, ensuring every piece is evenly coated. Set aside to marinate while you prepare the vegetables. This short marinating time allows the flavors to begin penetrating the meat.

  3. Prepare the Vegetables: Slice the mushrooms and mince the garlic. Do not skip pre-slicing the mushrooms, as their high water content requires stovetop cooking before they go into the oven. Measure out your spinach—it will look like a mountain, but it wilts down dramatically.

Part 2: Building Layers of Flavor (The Stovetop Sear)

Time: 15 minutes

  1. Preheat and Sear: Preheat your oven to 375°F (190°C). While it heats, place your large skillet over medium-high heat. Add 1 tablespoon of the butter. Once hot and shimmering, carefully add the chicken thighs, making sure not to crowd the pan (you may need to do this in two batches). Sear for 3-4 minutes per side, until a deep golden-brown crust forms. The chicken will not be cooked through at this point. Remove the chicken from the skillet and place it in your clean 9×13 baking dish.

  2. Sauté the Aromatics: Reduce the skillet heat to medium. Add the remaining 1 tablespoon of butter. Add the sliced mushrooms and sauté for 6-8 minutes, until they have released their liquid and started to turn a beautiful golden brown. Season with the remaining ¼ teaspoon of salt and pepper.

  3. Wilt the Spinach: Add the minced garlic to the skillet with the mushrooms and cook for just 60 seconds until fragrant. Immediately add the entire mountain of fresh spinach. Using tongs, continuously toss the spinach until it has wilted, which should take only 2-3 minutes.

  4. Create the Sauce Base: Pour the chicken broth into the skillet to deglaze, scraping up all the delicious browned bits from the bottom with a whisk. This is pure flavor! Reduce the heat to low. Add the heavy cream, 1 cup of Parmesan cheese, the softened cream cheese, and the optional red pepper flakes. Whisk continuously until the cream cheese has fully melted and the sauce is smooth and homogenous. Let it simmer gently for 2-3 minutes to thicken slightly.

Part 3: The Oven’s Magic (The Final Bake)

Time: 20 minutes

  1. Assemble the Dish: Pour the entire contents of the skillet—the creamy mushroom and spinach sauce—over the seared chicken thighs in the baking dish. Use a spatula to spread the vegetables and sauce evenly, ensuring the chicken is mostly submerged.

  2. Bake to Perfection: Place the baking dish in the preheated 375°F (190°C) oven and bake, uncovered, for 18-22 minutes. The dish is ready when the sauce is bubbly around the edges, the top is lightly speckled with golden spots, and the internal temperature of the chicken thighs reaches 165°F (74°C).

  3. The Finishing Touch: Remove the dish from the oven. For the best texture and flavor, let it rest for 5 minutes before serving. This allows the sauce to thicken slightly. Garnish generously with fresh chopped parsley and an extra sprinkle of Parmesan cheese.

Serving Suggestions & Variations

  • For Strict Keto/Low-Carb: Serve this dish as is, in a shallow bowl to savor every drop of the sauce. It is a complete meal.

  • For a Family-Friendly Approach: Serve over cauliflower rice, zucchini noodles, or shirataki noodles to soak up the sauce. For those not following a low-carb diet, it’s exquisite over pasta, rice, or with a side of crusty bread.

  • Protein Swap: You can use boneless, skinless chicken breasts. Pound them to an even ½-inch thickness to ensure they cook in the same time as the thighs. Be careful not to overcook, as breasts can dry out more easily.

  • Dairy-Free Version: Substitute the heavy cream with full-fat canned coconut milk, the Parmesan with a dairy-free Parmesan alternative, and the cream cheese with a dairy-free cream cheese. The flavor profile will shift slightly but will remain deliciously creamy.

  • Add Bacon: For a smoky twist, cook 4-6 slices of chopped bacon in the skillet before searing the chicken. Use the bacon fat to cook the mushrooms for an incredible depth of flavor, and sprinkle the cooked bacon over the top as a garnish.

Storage and Reheating

  • Storage: Allow the dish to cool completely before transferring it to an airtight container. It will keep in the refrigerator for up to 3 days.

  • Reheating: Reheat gently in a covered skillet over low heat or in the microwave at a reduced power setting. You may need to add a small splash of chicken broth or cream to loosen the sauce upon reheating.

Nutrition Information

(Per serving, based on 1/4 of the entire recipe, sauce included)

  • Calories: ~620 kcal

  • Total Fat: 46g

    • Saturated Fat: 23g

  • Cholesterol: 265mg

  • Sodium: 980mg

  • Total Carbohydrates: 8g

    • Dietary Fiber: 2g

    • Net Carbohydrates: 6g

    • Sugars: 3g

  • Protein: 45g

Note: Nutritional information is an estimate and can vary significantly based on the specific brands and quantities of ingredients used. This analysis assumes all sauce is consumed.

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