My PCOS Kitchen - Low Carb Chicken & Parsnip Casserole - This casserole is cooked in a creamy cheesy sauce with shiitake mushrooms and kale! Gluten-free, grain-free and sugar-free!
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5 from 1 vote

Low Carb Chicken & Parsnips Casserole

Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 4 people
Calories 474kcal
Author Mira

Ingredients

  • 4 (100g/3.52oz) leaves curly kale
  • 7 (175g/6.17oz) Japanese shiitake mushrooms
  • 1 (175g/6.17oz) large parsnip
  • 1 (275g/9.7oz) skinless boneless chicken breast
  • 2 tbsp butter
  • 1/4 cup (30g/1.05oz) grated parmesan
  • 1/4 cup (30g/1.05oz) grated cheddar

Cream Sauce

  • 1 egg
  • 120 ml heavy cream
  • 60 ml bone broth
  • 1/2 cup (60g/2.11oz) grated parmesan
  • 1/2 cup (60g/2.11oz) grated cheddar
  • 1/2 tsp Himalayan salt
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 1 tsp parsley
  • 1 tsp thyme

Instructions

  • Preheat the oven to 190C/375F.
  • Chop the kale.  Cut the end of the stems of the shiitake mushrooms and discard.  
    My PCOS Kitchen - Low Carb Chicken & Parsnip Casserole - This casserole is cooked in a creamy cheesy sauce with shiitake mushrooms and kale! Gluten-free, grain-free and sugar-free!
  • Peel the parsnip and slice. 
    My PCOS Kitchen - Low Carb Chicken & Parsnip Casserole - This casserole is cooked in a creamy cheesy sauce with shiitake mushrooms and kale! Gluten-free, grain-free and sugar-free!
  • For the chicken breast, slice it horizontally as thin as you can. I managed to cut 5 slices.
    My PCOS Kitchen - Low Carb Chicken & Parsnip Casserole - This casserole is cooked in a creamy cheesy sauce with shiitake mushrooms and kale! Gluten-free, grain-free and sugar-free!
  • In a skillet, melt the butter and add the mushrooms.  Cook for a minute and then add the chopped kale in batches.  Cook until wilted.  Turn off heat.
    My PCOS Kitchen - Low Carb Chicken & Parsnip Casserole - This casserole is cooked in a creamy cheesy sauce with shiitake mushrooms and kale! Gluten-free, grain-free and sugar-free!
  • In a large bowl, combine the cream sauce ingredients together and mix well. 
    My PCOS Kitchen - Low Carb Chicken & Parsnip Casserole - This casserole is cooked in a creamy cheesy sauce with shiitake mushrooms and kale! Gluten-free, grain-free and sugar-free!
  • In a casserole, line up some of the parsnip slices, top with half the cooked mushrooms/kale, and top with all of the chicken slices.  
    My PCOS Kitchen - Low Carb Chicken & Parsnip Casserole - This casserole is cooked in a creamy cheesy sauce with shiitake mushrooms and kale! Gluten-free, grain-free and sugar-free!
  • Pour half of the cream sauce over the chicken.
    My PCOS Kitchen - Low Carb Chicken & Parsnip Casserole - This casserole is cooked in a creamy cheesy sauce with shiitake mushrooms and kale! Gluten-free, grain-free and sugar-free!
  • Cover the chicken with the remaining mushrooms/kale and then parsnips.  Cover with the remaining cream sauce.
    My PCOS Kitchen - Low Carb Chicken & Parsnip Casserole - This casserole is cooked in a creamy cheesy sauce with shiitake mushrooms and kale! Gluten-free, grain-free and sugar-free!
  • Top with the grated cheddar and parmesan.  Wrap the casserole dish with aluminum foil and put it in the oven.  Cook for 30 minutes.  Take off the aluminum foil and cook for an additional 15 minutes.
    My PCOS Kitchen - Low Carb Chicken & Parsnip Casserole - This casserole is cooked in a creamy cheesy sauce with shiitake mushrooms and kale! Gluten-free, grain-free and sugar-free!
  • Take it out of the oven and the casserole is ready to serve!

Nutrition

Serving: 1serving | Calories: 474kcal | Carbohydrates: 13.48g | Protein: 29.8g | Fat: 34.52g | Saturated Fat: 20.04g | Polyunsaturated Fat: 1.57g | Monounsaturated Fat: 10.59g | Cholesterol: 182mg | Sodium: 1225mg | Potassium: 357mg | Fiber: 2.6g | Sugar: 2.86g | NET CARBS: 10.88g