🌿 Chicken Spinach & Mushroom Low-Carb Mediterranean Bake

Tender chicken baked in a creamy garlic mushroom sauce with spinach, herbs, and olive oil.

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🟡 INGREDIENTS (Serves 4)

Chicken

• 4 chicken breasts (or 6 thighs)

• 2 tbsp olive oil

• 1 tsp paprika

• 1 tsp garlic powder

• 1 tsp oregano

• ½ tsp thyme

• ½ tsp black pepper

• 1 tsp salt

• Juice of ½ lemon

Vegetables & Sauce

• 2 tbsp olive oil

• 1 medium onion, finely sliced

• 4 cloves garlic, minced

• 250 g mushrooms, sliced

• 3 cups fresh spinach

• ½ cup cream (or ½ cup Greek yogurt for lighter version)

• ¼ cup chicken broth

• ¼ cup grated Parmesan or crumbled feta

• ½ tsp oregano

• ¼ tsp chili flakes (optional)

• Salt & pepper to taste

Toppings

• Extra Parmesan or feta

• Fresh parsley

• Lemon zest

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🟢 INSTRUCTIONS

1. Season the Chicken

Mix olive oil, paprika, garlic powder, oregano, thyme, salt, pepper, and lemon juice.
Rub on the chicken and set aside.

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2. Prepare the Sauce

1. Heat 2 tbsp olive oil in a skillet.

2. Add onions → cook 2–3 min.

3. Add garlic → cook 30 seconds.

4. Add mushrooms → sauté until they release moisture.

5. Add spinach → cook until wilted.

6. Stir in cream (or yogurt), broth, Parmesan/feta, oregano, chili flakes, salt & pepper.

7. Let simmer 2 minutes until sauce thickens slightly.

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3. Assemble in a Baking Dish

• Pour the mushroom–spinach sauce into a baking dish.

• Place the seasoned chicken breasts on top.

• Spoon a little sauce over each piece.

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4. Bake

• Bake at 190°C (375°F) for 25–30 minutes,
  or until chicken is fully cooked and golden.

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5. Finish

• Sprinkle more Parmesan or feta.

• Add fresh parsley + lemon zest for a bright Mediterranean finish.

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✨ RESULT

Creamy
Low-carb
Mediterranean-herby
Packed with spinach & mushrooms
Juicy lemon-garlic chicken
Perfect for meal prep or a healthy dinner!