I want to dedicate this post to my wife. The crazy, beautiful, and extremely determined Gari. GK. GariCrazy. Garma Garam Chaat Papdi (a completely addictive Indian sweet, sour and spicy street snack). Whatever we call her, she’s been a rockstar lately. Not only is our family life crazy, with twins, a 7 year old and two full-time jobs, Gari has take on some additional responsibilites. For the past few months she’s been slaying it at the gym, working out like a beast and has shown some amazing results. Her health, and her body has literally transformed from what it used to be at the post-pregnancy stage to being a completely healthy, fit and agile one. I’ve seen her routines, her workouts and her determination and I’m so proud of her.
With such lifestyle changes some diet changes, and Gari’s diet has become my diet! 🤷♂️ I mean, I’d love to chow down on some pasta a la vodka for dinner, but ain’t nobody got time for two dinners! Getting food on the table is hard work to begin with, especially when you’re shot to the bone after a long workday and the whole putting-the-kids-to-bed-and-one-more-book-please-daddy routine. But we do.
We’re committed to putting good food on the table and I’m going to support her in this (although I’ve declared my cravings of carbs periodically) but we eat good. It’s no or low-carb (quinoa and such), gluten-free and high-protein foods that taste good. On our way to reclaiming our bods. She’s winning and I’m (and have been for a while shall we say 😃) en-route.
Last night for dinner we made this simple one-pan chicken and bean casserole with spinach, which turned out amazing! It’s easy, takes under 45 minutes and is packed with protein, and healthy fats and is gluten-free. You in? Let’s go!
Keto & Gluten free: Easy chicken, spinach and bean casserole dinner.
Ingredients (4 servings/meals)
2 lbs boneless, skinless chicken thighs (washed, rinsed and patted dried)
2 16-oz. cans pinto beans (drained and rinsed)
1 medium onion (chopped into 1/2” pieces)
2 medium ripe tomatoes (chopped roughly)
2 cups frozen spinach (4 cups if using fresh)
4 cloves garlic
2 tbsp high heat oil like avocado oil
1 tbsp garlic powder
1 tbsp smoked paprika
1/2 tbsp cumin seeds
salt and pepper
1 lime thinly sliced
1. Season the chicken with salt, pepper and sprinkle garlic powder and the smoked paprika on each side. Handle carefully, set aside and wash hands.
2. Heat a large skillet to medium high (cast iron or carbon steel works well) and add the 2 tbsp oil. When the oil is ready and hot, add the pieces of chicken and leave them untouched for 5 to 6 minutes. Look for golden brown color and when you’re happy with the caramelization, flip the thighs and repeat on the other side. Remove the chicken to a separate dish.
3. To the same pan add the onions, some salt and pepper and sautee till translucent (add a bit more oil if needed). Add garlic and cumin and stir for another minute or two or until fragrant. Be sure to pick up all the fond at the bottom of the pan.
3. Next add the frozen spinach and sautee till it starts to glisten and take on all the oils. Add the tomatoes next and stir for 2 more minutes or till the flesh looks supple, and the skin barely begins to peel off.
4. Finally add the pinto beans and 1/2 cup of water. Mix it up well and cover and cook for an additional for 3 to 4 minutes.
5. Finally place the chicken thighs in the pan, spaced evenly and put the lid back on and cook for a final 10 minutes, so all the ingredients take on each others flavors.
6. You’re done! Garnish with some lime or squeeze some on top and serve hot!