Kale Artichoke Chicken Casserole Modified Gluten Free


I modified this healthy recipe to be gluten free and low in dairy using almond or coconut milk. It’s a quick week night meal or make it ahead put in the frig and heat up later.

 

Here's a recipe for Chicken and Artichoke heart casserole that I modified gluten free and low dairy. I'm making it ahead of time today to put in the oven tomorrow. Out of curiosity and because I'm always wanting to know the health benefits of certain foods I looked up artichoke hearts and believe me there are many awesome health benefits to eating these little gems! From high fiber benefits to high antioxidant benefits (even higher than blueberries, dark chocolate or red wine), help in lowering high blood pressure, help prevent heart disease, dementia, Alzheimer's, and even cancer prevention.
I buy them frozen at Whole Foods, but you may be able to find them at one of the HEB or Randall's stores. They are great with some melted grass fed butter, which is also a healthy healing fat. I buy KeriGold butter at HEB. You could also use some good extra virgin olive oil with garlic pepper on them. Add them to your salads or just eat them as a snack or appetizer.
You can add them to salads, pour  melted butter over them, or use some extra virgin olive oil with garlic pepper or even add some parmesan cheese too. They are quite yummy this way and very healthy!  I buy them frozen at Whole Foods.  Check your local HEB or grocer to see if they are there as well.

Read more about their benefits here - http://www.oceanmist.com/artichokes/12-unexpected-artichoke-health-benefits/

Ingredients

2 bunches kale, tough center stems removed, chopped into 2-inch pieces
2 to 3 tablespoons extra-virgin olive oil
1 pound boneless, skinless chicken breasts, cut into 1/2-inch pieces
Kosher salt and freshly ground black pepper
1 small onion, finely chopped
2 tablespoons Arrowroot or gluten free flour
3/4 cup almond or coconut milk
1 cup low-sodium Pacific Brand gluten free chicken broth
8 ounces frozen artichoke hearts, thawed and roughly chopped
1/4 teaspoon cayenne
4 tablespoons grated Parmesan
Nonstick cooking spray, for spraying the baking dish
2 tablespoons Ian’s gluten free panko breadcrumbs (at Whole Foods or check HEB)


Directions

Bring a large pot of water to a boil. Add the kale and cook until tender, about 2 minutes. Drain, squeeze out any moisture and dry very well.

Heat 2 tablespoons of the oil in a large nonstick skillet over medium-high heat. Season the chicken with salt and pepper, garlic pepper (from HEB) Erols Spice from Paleface Feed store, then add it to the skillet and cook, stirring occasionally, until golden on some sides and most of the pink is no longer visible, about 4 minutes. Transfer to a bowl with a slotted spoon (the chicken will not be fully cooked).

Reduce the heat to medium. Add another tablespoon of oil if the skillet is dry, then add the onions. Cook, stirring occasionally, until softened, about 4 minutes. Sprinkle the flour over the onions and cook, stirring, 1 minute. Slowly pour in the milk while stirring constantly to dissolve the flour, then stir in the chicken broth. Increase the heat to medium high and bring to a simmer while stirring. Simmer until slightly thickened, about 2 minutes. Add the kale, artichokes and cayenne, then add the chicken and any collected juices. Cook, stirring, until the kale and artichokes are hot and the chicken is just cooked through, about 4 minutes. Stir in 3 tablespoons of the Parmesan.

Preheat the broiler to high. Spray an 8-inch square glass baking dish with cooking spray and spoon the mixture inside. Top with the panko and remaining tablespoon Parmesan. Broil about 3 inches from the element until golden brown in spots, about 3 minutes.

Recipe courtesy of Valerie Bertinelli


Read more at: http://www.foodnetwork.com/recipes/valerie-bertinelli/kale-and-artichoke-chicken-casserole.html?oc=linkback

 

Stay Well & Strong!

Sue Seward
Gluten Free Lady



Gluten Free Lady www.glutenfreelady.com