Primal Mediterranean Casserole


This is a great quick weekend or week-night dish to put together for the family and makes for great leftovers to take for lunch during a busy week. Best of all, it is tasty, low in carbohydrates, and high in protein. This dish is hearty and satisfying, yet refreshing with its bright mediterranean spices.

Chicken Casserole (Recipe adapted from Penzey’s Spice catalog)

1 stick butter

3 ribs organic celery, diced

1 small onion, diced

1 organice green bell pepper, diced

1 cup sliced organic mushrooms

1 lb. chopped organic broccoli

2-3 cloves garlic, minced

1 1/2 lbs. cooked chicken, cut into bite-sized pieces

1 tsp. Penzey’s Mural of Flavor Seasoning

1/2 tsp. ground sea salt

1/2 tsp fresh ground black pepper

8 oz. cream cheese

Preheat oven to 350 degrees. You can cook the chicken any way you’d like in this dish. I started by seasoning chicken breast tenderloins with salt, pepper, paprika, garlic, and onion powder and cooked them on a griddle pan over the stove to get a nice flavor and color. You could also bake them. Once cool, chop chicken into bite size pieces. Be careful not to overcook the chicken as it will continue to cook both in the pan with the vegetables and again in the oven. I took my chicken off the heat just a minute or two before it was done so that it could finish cooking in the oven.


Melt the butter in a large skillet over medium heat. Add the celery, onion, bell pepper, mushrooms, and broccoli and cook until nearly tender, about 7 minutes. Be careful to not overcook the vegetables as well since they are also going in the oven. Add the chicken, Mural of Flavor seasoning, salt, pepper, and minced garlic. Cut the cream cheese into several cubes and add to the pan. Reduce the heat to low and cook until cream cheese is melted and well incorporated. Pour the mixture into a casserole dish and bake until golden brown, about 20-30 minutes.  Enjoy this delicious low-carb, high protein meal!

Nutritional Information: (provided by Penzey’s)
Servings 9; Serving Size 1 1/2 cups (208g); Calories 310; Calories from fat 160; Total fat 18g; Cholesterol 110mg; Sodium 360mg; Carbohydrate 8g; Dietary Fiber 2g; Sugars 3g; Protein 30g.


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