lowcarb

5 Deliciously Healthy Low-Carb Casserole Recipes

Deliciously Healthy Low-Carb Casserole Recipes; these recipes for low-carb comfort food can help you make it through the holidays or get back on track in January!
Low-Carb Mock Lasagna Spaghetti Squash Casserole

Twice-Baked Spaghetti Squash with Pesto and Parmesan

Baked Chicken with Curry Sauce

Alice Springs Chicken Casserole/low carb/

My brother-in-law Kelly's version of Alice Springs Chicken from Outback Steakhouse inspired this low-carb Alice Springs Chicken Casserole.

Makes 4-6 servings, recipe inspired by a version of Outback Steakhouse Alice Springs Chicken created by my brother-in-law Kelly)

Low-Carb Mock Lasagna Spaghetti Squash Casserole

This Low-Carb (and Gluten-Free) Mock Lasagna Spaghetti Squash Casserole is serious comfort food, and you won't miss the carbs. We used turkey Italian sausage in this spaghetti squash lasagna, but make a meatless version if you prefer.

(Makes 6 - 8 servings, depending on what you serve it with; recipe created by Kalyn.)

Spaghetti Squash Ingredients:
1 large spaghetti squash, about 4 pounds
2 tsp. olive oil (for brushing squash)
2 tsp. Italian Herb Blend (for sprinkling on squash before roasting)

Sauce Ingredients:
2 tsp. olive oil
5 links (19.5 oz.) hot turkey Italian Sausage
3 cups marinara sauce (Use a 24 oz. jar or homemade marinara sauce; look for the sauce with the least sugar if you use sauce from a jar.)
1 tsp. dried basil
1 tsp. Italian Herb Blend
1 tsp. garlic powder (or use minced fresh garlic if you prefer)

Casserole Ingredients:
2 cups cottage cheese (regular or low-fat)
2 eggs
1 tsp. Italian Herb Blend
2 cups grated Mozzarella (regular or low-fat)
1/2 cup coarsely grated Parmesan cheese (plus more to add at the table if desired.)

Instructions:
Preheat oven to 400F/200C. If desired, microwave the spaghetti squash for about 5 minutes (to soften the skin so it's easier to cut.) Cut squash in half lengthwise and scrape out the seeds. Brush the inside of each half with olive oil and sprinkle with Italian Herb Blend. Roast the squash on a flat baking sheet about 50-60 minutes, or until the squash strings apart easily with a fork. (You can also cook the spaghetti squash in a crockpot or cook the spaghetti squash in a pressure cooker for this recipe.)

While the squash cooks, heat the olive oil in a large non-stick frying pan, squeeze the turkey sausage out of the casings, and brown sausage well, breaking it apart with a turner while it cooks. (I like to use an old-fashioned Potato Masher to break the sausage apart.) When the sausage is well-browned, add the 3 cups of sauce, dried basil, Italian Herb Blend, and garlic powder, and simmer on low until most of the liquid has evaporated, about 30 minutes.

Put the cottage cheese into a bowl, add the eggs and Italian Herb Blend, and mix with a fork until the egg is well-mixed into the cottage cheese. Prepare grated Mozzarella and coarsely grated Parmesan. Spray an 8 inch by 11 inch casserole dish with non-stick spray. (You can also use my favorite square glass casserole dish, but for this recipe I liked the rectangular dish a little better.)

When the spaghetti squash is done, turn oven heat down to 375F/190C and let squash cool for a few minutes. Then use a fork to scrape the squash away from the skin, separating it into strands of "spaghetti." Discard the skin.

In the casserole dish, layer half the spaghetti squash, half the reduced sauce mixture, half the cottage cheese mixture, half the Mozzarella, and half the Parmesan. Repeat with another layer each of squash, sauce, cottage cheese mixture, Mozzarella, and Parmesan.

Bake uncovered until the casserole is bubbling hot and the cheese is melted and lightly browned, about 40-45 minutes. Serve hot, with additional Parmesan cheese to add at the table if desired.
source:http://www.kalynskitchen.com/2015/01/low-carb-mock-lasagna-spaghetti-squash-casserole.html

Easy Cheesy Zucchini Bake Recipe (Low-Carb, Gluten-Free)

If you like zucchini, fresh basil, and cheese, you'll love this Easy Cheesy Zucchini Bake. And for those who care, this tasty recipe is low-carb, gluten-free, meatless, and South Beach Diet friendly.

(Makes 4-6 servings; recipe adapted from a recipe by Karen Niessing in Penzeys Back to School 2011 Catalog, with suggestions from my sister Pam.)

Ingredients:
2 medium-sized zucchini, cut in slices or half-moon slices
2 medium-sized yellow squash, cut in slices or half-moon slices
2-4 T chopped fresh basil (or even less, depending on how much you like the flavor of basil)
2 T thinly sliced green onion
1/2 tsp. dried thyme
3/4 tsp. garlic powder
1/2 cup + 1/2 cup low-fat white cheese (I used Pizza Cheese, which is a low-fat blend of Mozzarella, Provolone, Romano, and Parmesan)
1/2 cup coarsely grated Parmesan (I would use a little less if you only have the very finely grated Parmesan from a can)
salt and fresh ground black pepper to taste

Instructions:
Preheat oven to 350F/180C. Spray an 8" x 8" baking dish with olive oil or non-stick spray. Wash the squash and cut in slices or half-moon slices. Wash basil, spin dry or dry with paper towels and finely chop. Slice green onions.

Combine the sliced squash, chopped basil, sliced green onions, dried thyme, garlic powder, and both kinds of cheese and stir together until the veggies are coated with cheese and the herbs are well-distributed. Season with salt and fresh ground black pepper. Put the mixture in the baking dish and bake uncovered for about 25-30 minutes.

When the zucchini is nearly cooked through, take the casserole dish out of the oven and sprinkle over the remaining 1/2 cup of grated cheese. Put the dish back in the oven and bake 10-15 minutes longer, or until the cheese is melted and nicely browned and zucchini is fully cooked. Serve hot.

This kept well in the fridge overnight, but mine was gone the next day so I don't know if it would last longer than that!
source:http://www.kalynskitchen.com/2011/07/recipe-for-easy-cheesy-zucchini-bake.html

Twice-Baked Spaghetti Squash with Pesto and Parmesan

Spaghetti squash is delicious with pesto and Parmesan and this Twice-Baked Spaghetti Squash with Pesto and Parmesan is low-carb and gluten-free. It makes a nice winter side dish if you're avoiding higher-carb vegetables.

(Makes about 6 servings, recipe created by Kalyn.)

Ingredients:
1 large spaghetti squash (6-8 lbs.)
1-2 T olive oil (depending on how big your squash is)
1-2 tsp. Italian Herb Blend (or use other seasoning of your choice)
3 T basil pesto (more or less to taste)
1 cup + 1/4 cup coarsely grated Parmesan cheese
salt and fresh ground black pepper to taste

Instructions:
Preheat oven to 400F/200C. Wash outside of spaghetti squash if it's dirty, then cut squash in half lengthwise. Use a sharp pointed spoon to scrape out seeds and stringy gunk that's around the seeds.

Cut ends off squash if desired, then rub inside surface with a small amount of olive oil and Italian Herb Blend. Put squash on baking sheet that you've sprayed with non-stick spray. Roast squash, starting to check after about 40 minutes and removing when squash is still firm but strings apart fairly easily into spaghetti-like strands. (It took about 50 minutes for the large pieces of squash I had.)

Let squash cool a few minutes if needed, then scrape out strands into a plastic bowl or baking pan and discard skins. Gently mix in pesto and the cup of coarsely grated Parmesan cheese, season with salt and fresh ground black pepper, then pour squash/cheese mixture into a gratin dish and top with 1/4 cup more Parmesan cheese. Bake 20-30 minutes more, until mixture is slightly bubbling and cheese is melted and starting to brown. Serve hot.
source:http://www.kalynskitchen.com/2009/02/recipe-for-twice-baked-spaghetti-squash.html

Baked Chicken with Curry Sauce

Years ago when my niece Kara got married we had a recipe shower, and her future mother-in-law shared this recipe for chicken breasts with a creamy sauce. It's one of those simple recipes that really do taste good, and when I first started the South Beach Diet I ate this fairly often for an easy dinner. Nowdays I rarely cook with canned soup, but I can see from the stats that this recipe does have some fans despite the fact that it's gone for six years without a photo!

When I made this a few days ago to take photos, I did it the way I used to, cutting the chicken into pieces so the sauce would cover it as it was cooking. No matter how you make it, this isn't the most photogenic dish, but I hope the photos help show that it really is pretty tasty.

(Makes 6 servings; recipe from Kara's mother-in-law.)

Ingredients:
6 boneless, skinless chicken breasts, trimmed
1/4 cup mayo (use real mayo, it's only 1/4 cup)
1 cup low fat sour ceam
1 can cream of chicken soup (Campbells, not low fat or low sodium)
2 tsp. sweet curry powder, more or less to taste
(for curry powder, I like Penzeys Sweet Curry)
1 T fresh lemon juice

Instructions:
Preheat oven to 350F. Trim all fat and tendons from chicken breasts. I like to cut each breast crosswise to make 4-5 pieces, which gives more surface for the sauce to penetrate, but this isn't necessary.

Put chicken into glass casserole dish sprayed with non-stick spray. (Use the smallest size casserole which will hold all the chicken.) Mix other ingredients in bowl, then spread over chicken. Bake 40-60 minutes, until bubbling and slightly starting to brown. I usually check it at least once and separate the chicken pieces so the sauce is running down between them. Serve hot
source:http://www.kalynskitchen.com/2005/04/baked-chicken-with-curry-sauce.html

Alice Springs Chicken Casserole/low carb/

My brother-in-law Kelly's version of Alice Springs Chicken from Outback Steakhouse inspired this low-carb Alice Springs Chicken Casserole.

Alice Springs Chicken Casserole
(Makes 4-6 servings, recipe inspired by a version of Outback Steakhouse Alice Springs Chicken created by my brother-in-law Kelly)

Ingredients:
4 boneless skinless chicken breasts
stock or water for cooking chicken, enough to cover
(I used water with some Better than Bouillon Organic Low-Sodium Chicken Base.)
1/4 tsp. dried sage (for cooking chicken)
1/4 tsp. dried thyme (for cooking chicken)
1/4 tsp. onion powder (for cooking chicken)
1 pound brown mushrooms, washed and thickly sliced
2 tsp. olive oil
4 oz. lean ham or Canadian Bacon, diced small
1 jar (14 - 15 oz.) Alfredo sauce (Check labels and use the sauce with the lowest carbs you can find.)
1/4 cup low-fat sour cream
1/2 cup grated reduced-fat mozzarella cheese
1/4 cup grated reduced-fat Four-Cheese Mexican blend

Instructions:
Preheat oven to 375F/190C. Spray three-quart casserole dish with olive oil or non-stick spray. (I used my favorite Anchor Hocking 12 Cup Bake and Store Casserole Dish.)

Cook chicken breasts in barely simmering stock (or water with chicken soup base) plus thyme, sage and onion powder until chicken is cooked through, about 15-20 minutes. Let chicken cool, then pull apart into bite sized pieces and layer in bottom of casserole dish.

Heat olive oil in a large frying pan and saute mushrooms until all water has been released and mushrooms are lightly browned, then layer mushrooms on top of chicken. In same frying pan, saute diced lean ham or Canadian bacon a few minutes, just to release flavor and slightly crisp it. Layer Canadian Bacon on top of mushrooms.

Whisk together the Alfredo Sauce and sour cream, then pour sauce over the mixture in casserole dish, letting sauce run down to bottom of pan. Sprinkle over the Mozzarella and Four-Cheese Mexican Blend.

Cover with the lid (or foil if your casserole dish doesn't have a lid) and bake about 20 minutes, until the cheese is mostly melted. Uncover, and bake another 20-25 minutes, until cheese is slightly browned and casserole is bubbly. Serve hot. This freezes well and can be reheated in a microwave or in a pan on the stove.
source:http://www.kalynskitchen.com/2006/01/alice-springs-chicken-casserolewho.html

This Zero Carbs, Four-Ingredient Bread Is Breaking The Internet And Best Weight Loss Program

Bread without gluten, carbs, and hardly any sugar? No way, you say? Well, think again.
In a recent trend currently exploding on Pinterest, so-called ‘Cloud Bread’ is becoming a bit of a phenomenon. The bread, named after its cloud-like texture, is, unlike most other breads, not only low-carb and high in preotein, but also completely gluten free.

Sounds too good to be true? Yeah, we thought so too – until we made some.

With four simple ingredients – eggs, cream cheese, cream of tartar, and sweetener – you can easily whip up your own batch. And while the combination of the aforementioned four might not sound all that appealing, it actually yields melt-in-your-mouth patties that work equally well as hamburger buns as it does toasted and topped with whatever you fancy.

And Cloud Bread is also getting the thumbs up from a variety of health experts who claim the health benefits from eating the buns are impressive.

Speaking to Women’s Health about the new foodie trend, UK based dietitian Deborah Malkoff-Cohen said: “Cloud bread contains numerous nutrients not found in traditional bread, including vitamin A, vitamin D, phosphorus, choline, and selenium.”

And you don’t have to stop at four ingredients if you don’t want to. “Experiment with your batch by adding nuts, seeds or spices and topping it with a variety of ingredients, such as avocado and bacon or strawberries and cream cheese.”

Be aware though, that Cloud Bread lacks one important thing we need to get enough of through our diet: Fibre. Meaning, if you swap your regular loaf for this, it is important that you get adequate fiber from other sources, like fruit, veggies, and other whole grains.

3 eggs, separated
3 Tablespoons cream cheese
¼ teaspoon baking powder (or cream of tartar)

Optional: 1 Tablespoon Honey or some natural sweetener, salt, garlic powder, rosemary

Directions

Preheat oven to 150 degrees Celsius

Separate the eggs, there must be no yolk in the white.

In one bowl, mix together the egg yolks, cream cheese and honey until smooth.

In the second bowl add 1/4 teaspoon of baking powder (or cream of tartar if you prefer, I just didn’t like the taste of cream of tartar) to the whites and beat the whites on high speed until they are fluffy, form a nice peaks and hold their peaks. Beat the egg whites until like a whipped cream consistency.

Slowly fold the egg yolk mixture into the egg whites and mix carefully, you don’t want to break the fluffiness of the egg whites too much.

Do this as quickly as possible or the mixture may start melting – Spoon the mixture into 10-12 even rounds on the baking sheet, sprinkle with rosemary or your favorite spices and put it in the oven.

Bake for 17-20 minutes on the middle rack. Then broil (cook the top) for 1 minute and watch it until they become nice and golden brown. At this point make sure you watch them so they don’t burn

Remove from the oven and let cool and enjoy!
source:http://www.hashtaghealth.net/