Nourishing Shredded Chicken Bake

Ingredients

• 454 g (1 lb)chicken breasts
• 946 ml (32 oz)low-sodium organic chicken broth
• 5 ml (1 tsp)poultry seasoning
• 15 ml (1 tbsp)fresh sage
• 15 ml (1 tbsp)fresh thyme
• 30 ml (2 tbsp)flour (sorghum flour for a gluten-free version)
• 30 ml (2 tbsp)dairy-free margarine, such as soy-free Earth Balance
• 240 ml (1 cup)frozen artichoke hearts, thawed and sliced
• 950 ml (4 cups)fresh spinach, sliced
• 355 ml (1 1/2 cups)low-sodium chicken broth
• 5 ml (1 tsp)sea salt
• 1.25 ml (1/4 tsp)black pepper

Instructions

1. 1

   Poach the chicken

   Boil the chicken breasts in the 946 ml chicken broth with a dash of black pepper and the poultry seasoning for about 20 minutes, or until cooked through. While they cook, wash the herbs and spinach, slice the artichokes and chop the spinach.

2. 2

   Make the roux

   In a small saucepan, melt the margarine. Whisk in the flour until it is fully incorporated and no lumps remain. Add the 355 ml broth, salt and pepper, then whisk continuously until the mixture thickens.

3. 3

   Mix the filling

   Take the saucepan off the heat, stir in the fresh herbs and leave the sauce to sit while you shred the chicken. In a large bowl, combine the spinach, artichokes, shredded chicken and roux.

4. 4

   Bake and serve

   Divide the mixture evenly among individual 8 oz ramekins. Bake at 175°C (350°F) for 20 minutes, then broil for 3 minutes. Serve with rice crackers for scooping and a side salad.

What is a shredded chicken bake?

A chicken bake is a casserole-style dish in which cooked chicken and vegetables are bound together with a sauce and heated in the oven. This version is adapted from Nourish This by Kristin O’Connor, with spinach, artichokes and fresh herbs adding colour and savoury flavour.

The chicken is poached before being shredded, while a quick flour-and-margarine roux thickens broth into the binder. Individual ramekins make the mixture easy to portion and give each serving its own baked finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 285 calories, 42g protein, 12g carbs, 9g fat.

Chicken supplies most of the protein, while the flour and vegetables contribute carbohydrates; the margarine adds much of the fat. Serve a ramekin with a generous side salad or extra vegetables to round out the plate.

Choosing the ingredients

Chicken: The breasts are gently cooked in seasoned broth before shredding, which helps keep them moist and gives them a mild savoury base. Check that they are cooked through before taking them out to shred.

Herbs and greens: Fresh sage and thyme bring an aromatic note to the sauce, while spinach softens as the filling bakes. Thaw the artichokes and slice them before mixing so they are distributed through the dish.

Getting a smooth roux

Fat and flour: Melt the margarine first, then whisk in the flour until no dry pockets or lumps remain. Sorghum flour is the listed option for a gluten-free version.

Broth: Add the broth to the roux and keep whisking as it thickens. Stirring continuously helps create a cohesive sauce rather than floury clumps.

Shredding and mixing

Shredding: Let the chicken rest just long enough to handle safely, then pull it into bite-sized strands. Smaller pieces make it easier to scoop the filling from the ramekins.

Combining: Stir the herbs into the warm sauce, then mix it with the chicken, spinach and artichokes. Aim for an even coating so the greens and chicken are held together throughout.

Baking and doneness

Oven stage: Divide the filling evenly among the 8 oz ramekins and bake at 175°C (350°F) for 20 minutes. The bake should be hot throughout, with the spinach wilted into the filling.

Broiler finish: Broil for 3 minutes at the end, keeping an eye on the ramekins. Stop once the tops have had a little extra heat; broilers can vary in intensity.

Serving the bake

For scooping: Rice crackers are suggested alongside the individual portions. Their crisp texture contrasts with the soft chicken and vegetable filling.

For a fuller plate: Add a side salad as directed, or serve with another simple vegetable side. Let the ramekins stand briefly after baking, as they will be very hot.

Recipe notes & tips

• Thaw the artichoke hearts before slicing so excess ice does not water down the filling.
• Whisk the flour into the melted margarine before adding broth to help prevent lumps.
• Use a large bowl when combining the filling so the spinach and chicken mix evenly.
• Divide the filling evenly among the ramekins to keep the baking time consistent.
• Watch closely during the 3-minute broil, since the tops can heat quickly.

Variations

• Use sorghum flour: Choose it in place of standard flour for the gluten-free option specified in the recipe.
• Change the herbs: Keep the same total quantity but adjust the sage and thyme balance to suit your preference.
• Add more spinach: Increase the sliced spinach for a greener filling, while keeping the mixture easy to portion.
• Serve with rice: Offer cooked rice alongside the ramekins instead of using rice crackers for scooping.
• Use one baking dish: Bake the combined filling in a single oven-safe dish if you do not have individual ramekins, checking that it is hot throughout.

Common mistakes to avoid

• Lumpy roux: Whisk the flour into the melted margarine thoroughly before pouring in the broth.
• Thin sauce: Keep whisking the broth mixture until it thickens before taking it off the heat.
• Uneven chicken pieces: Shred the breasts into similar-sized strands so they mix evenly with the vegetables.
• Watery filling: Thaw and drain the artichokes before adding them to the bowl.
• Burnt tops: Stay by the oven during broiling and remove the ramekins after 3 minutes.

How to store

Refrigerate leftovers in a covered container for up to 3 days. Reheat in an oven-safe dish until hot throughout, or microwave individual portions, stirring if needed for even heating.

Frequently asked questions