Happy #WhatTheFatFriday! This week we have taken a classic dinner favourite – Chicken Lasagne – and turned it into an LCHF appropriate dish that the whole family can enjoy!
A word from Chef Craig Rodger: This recipe was suggested to us as it’s a favourite of theirs and hopefully will become a favourite of yours too. These are the recipes that chefs come to appreciate because you can make them ahead of time (when you actually have time) and then bake them later in the oven for 30 minutes and dinner’s done! The lasagne reheats well and can be used the following day for lunch too – that is if you have any leftovers!
A word from the Fat Professor (Prof Grant Schofield): Wow, what a great idea for a family dinner and pretty easy – my family cooks this meal and everyone always eats it without complaint. Three boys; two teenagers – that’s a feat!
A word from the Whole Food Dietitian (Caryn Zinn Dietitian): I love the creativity that you get with courgettes. Along with cauliflower, courgettes would have to be the most versatile veggie around. A good layering of these phytochemical boosting babies means you have no need for pasta anymore – another dish that you might have thought you would miss on the LCHF lifestyle, but hopefully now realise this is not so.
Prep time: 30 minutes
Cook time: 1 hour
Carb count: 14.4g per serve
- Mandolin or slicer (optional)
- Chopping board
- Baking tray
- Jug blender or hand – held blender
- Sauce pan
- Baking dish
- Courgettes 10 – 12
For the white sauce:
- Onions 2 chopped
- Water 200ml, ⅘ cup
- Cream 200ml, ⅘ cup
- Salt to taste
For the chicken filling:
- Onions diced 2
- Mushrooms diced 10 – 12
- Chicken (thigh preferably or breast) 500g, 4 – 5 thigh or 2 – 3 breasts
- Cheese (cheddar or mozzarella work well) 60g, ⅔ cup
Cut the courgette lengthways into ½ cm strips and put on a baking tray (overlapping is fine, it doesn’t have to be neat), season lightly and bake in the oven for 6 – 8 minutes until they are cooked. Remove them and place them on a tea towel to dry. Add the chopped onions to a pot along with the water, salt and cream. Bring the onions to the boil and simmer for 25 minutes until the onions are soft. Let the onions cool before blending them in a jug or hand-held blender until smooth, season to taste. In a pan, cook the diced onions and mushrooms in the oil for 3 minutes until softened. Add to this the sliced chicken and the onion white sauce. Cook the sauce until the chicken is soft and cooked. Assemble the lasagne in a baking dish by adding a layer of the chicken sauce followed by a layer of the courgette and building the lasagne up until you have made three layers and used all of the ingredients. Sprinkle some grated cheese on top and bake in the oven for about 20 – 30 minutes until bubbling hot and golden on top.