Artichoke, Spinach, Gouda, Chicken Breast


This is one of my own “South Beach” phase one inspired recipes. Here is how to make it happen…


Serves two large adults and one toddler. Add more if you have a larger family 🙂

2 large chicken breasts

1 can sliced artichoke

half a bag of spinach

3-4 slices of Gouda Cheese

1/2 package sliced mushrooms-Crimini do the trick.

Italian seasonings



Start by splitting up two grilled chicken breast. Grill them up in a hot pan oiled up with EVOO. While that is cooking up in a separate pan get your diced fresh garlic cloves, about a half of bag of fresh spinach, 1/2 package of sliced mushrooms, and one can quartered artichokes cooking together in some EVOO. Sprinkle both chicken and veggies with some oregano, basil, s+p. Once both chicken and veggies are about 80% cooked through top butterflied chicken breast with veggie mixture. Then place one to two slices of Gouda cheese on each chicken breast. Cover pan, turn on low heat and allow cheese to melt while chicken finishes cooking. Serve up by itself or cook a side of cauliflower mash if you want  a low carb side.

Cauliflower Mash:

Steam until cooked one full head of cauliflower-take off the green stem and leaves part…yuck! lol

Then full drain and chop up the florets or heads if you will. Then I just added on top (after they were drained and placed back in pot) and then mashed in over low heat these ingredients…Mind you these are as close to “exact” measurements as I can remember. I eyeball alot of what I do when cooking

-2 tbls butter-I use the Smart Balance blend kind, but any ol butter will do the trick
-2 tbls low fat sour cream
-1 tsp salt
-1 tsp pepper
-1 cup low skim cheddar or any kind of cheddar blend of shredded cheese
-dash of garlic powder, or garlic salt if you feel you want more salt in it.
-Splash of half and half, but I’m sure a splash of milk would do the trick too. You’re really just adding this to either give the mash a more blend able texture, but if you find that the aforementioned ingredients give it the texture and consistency you want then don’t bother.

Then I chopped up about 1/4 cup scallions and added them on top as a garnish. Bu they also add a lot of good flavor too

So really you could just take these ingredients and add as much or as little as you want. There are ways to substitute them for healthier ones or if you want “full flavor” then go for full fat ingredients. Either way you’re getting a boatload of nutrition from the cauliflower and a low carb, low sugar side everyone will appreciate at the dinner table. I blended mine with a handheld masher but I’m sure you could use a mixer if you wanted. I just liked mine to have a little more texture. Enough so that Maddy could eat it with a fork or with her hands if she chose to

Have fun and enjoy!!


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