Low-Carb Ham and Cauliflower Casserole au Gratin

This Low-Carb Ham and Cauliflower Casserole Au Gratin is definitely a treat for low-carb comfort food, and it's also gluten-free and South Beach Diet friendly.

Ingredients:
at least 6 cups cauliflower flowerets, cut fairly small (1 large head cauliflower or 1 1/2 small heads)
1/2 tsp. salt (for water to cook cauliflower)
2 cups diced lean ham
4 oz. reduced-fat cream cheese, softened
3/4 cup fat-free Greek yogurt (I used my favorite fat-free Greek yogurt but you can also make this with sour cream if you prefer.)
2 T finely-grated Parmesan cheese
1/4 cup thinly sliced green onions
fresh ground black pepper to taste
3/4 cup grated cheddar cheese (or more, depending on the size of your dish)


Instructions:
Preheat oven to 350F/180C.  Fill a medium-sized pot half full with water, add 1/2 tsp. salt, and start to bring to a boil.  Cut up the cauliflower into small flowerets, discarding the leaves and core.  Put cauliflower pieces into the water and cook at a low boil until the cauliflower is starting to get barely sort. Check it often and don't overcook; the cauliflower will soften more in the oven.

While cauliflower is cooking, cut the ham into very small cubes and slice green onions. Put cream cheese into a glass dish or measuring cup and soften it in the microwave for a few minutes.   (Or you can soften it on top of the pre-heating oven if you don't have a microwave.)  When cream cheese is soft stir in the Greek yogurt (or sour cream), Parmesan, and sliced green onions.

When cauliflower is cooked enough to start to soften, pour into a colander placed in the sink and let it drain well (at least 5 minutes.)  Put the drained cauliflower back into the pot you cooked it in and mash with a potato masher until it's barely mashed with quite a few chunks left.  Stir in the sauce mixture and combine well with the cauliflower; then gently mix in the diced ham.  Season to taste with fresh-ground black pepper.  (I didn't use salt because the ham and the Parmesan are both salty.)

Spray glass or crockery casserole dish with non-stick spray or olive oil.  (I used a round dish that was 8 inches across with fairly high sides the first time I made this. For the new photos I used a glass casserole dish that was about 8" x 10".)  Pour cauliflower mixture into the dish, spread out evenly, and sprinkle with the cheese.

Bake 30-35 minutes, or until the cheese is melted and lightly browned and all the mixture is hot throughout and starting to bubble.  Let sit 10 minutes for any liquid to be absorbed, then serve hot.

I am assuming that this freezes well, but I still haven't tried freezing it because I never have any leftovers.
source:http://www.kalynskitchen.com

Low-Carb Sausage and Roasted Peppers Mock Lasagna Casserole

If you like the flavor combination of sausage and peppers and the cheesy goodness of lasagna, you'll love this Low-Carb Sausage and Roasted Peppers Mock Lasagna Casserole! This delicious mock lasagna is also gluten-free


(Makes 6-8 servings; inspired by Slow Cooker Sausage and Four Cheese Lasagna from The Perfect Pantry and perfected with recipe testing help from Jake and Kara.)

Ingredients:
5 links (19.5 oz.) hot or mild turkey Italian sausage (I used Jenni-O Hot sausage)
2 tsp. olive oil
1 medium onion, diced small
2-3 tsp. minced garlic
1 can (14.5 oz.) crushed tomatoes with juice
1 can (14.5 oz.) diced tomatoes with juice
1 T tomato paste
1 T Dijon mustard (probably optional but highly recommended)
1 tsp. Italian Sausage Seasoning (optional; you could use Italian seasoning instead if you have that)
4-6 T chopped fresh basil, divided (I used my frozen basil; use basil pesto from a jar or chopped basil from a tube if you don't have fresh or frozen basil.)
2/3 C + 2/3 C grated Mozzarella
1 cup cottage cheese
15 oz. Ricotta cheese (slightly over 2 cups of ricotta)
2 eggs
1/2 C + 1/4 C grated Parmesan
4 or 5 fresh red bell peppers (We used 4 peppers, but next time I would use 5. If you're not up for roasting peppers, use 2 jars -12 oz. each - of roasted red peppers, drain them well and pat dry.)

Instructions:
Heat the olive oil in a large deep frying pan, squeeze the turkey Italian sausage into the pan and cook over medium-high heat until the sausage is nicely browned and all liquid has evaporated. Break it apart with a turner (or use an old-fashioned potato masher) while it cooks. When the sausage is brown add the diced onion and minced garlic and cook 2-3 minutes more.

Add the crushed tomatoes, diced tomatoes, tomato paste, Dijon mustard, Italian sausage seasoning (if using), and 2-3 T chopped basil, stir to combine, then turn the heat to low and simmer until most of the liquid has evaporated and you have a thick sauce, about 15-20 minutes.

While the sauce simmers, mix 2/3 cup Mozzarella, cottage cheese, Ricotta cheese, eggs, 1/2 cup Parmesan, and the other 2-3 T chopped basil to make the cheese mixture.

Preheat broiler and spray a large baking sheet with non-stick spray.  Cut each pepper in quarters lengthwise, cutting away the stem and seeds, and place peppers skin side up on the baking sheet. Put the baking sheet with the peppers about 3-4 inches away from the broiler heat element and broil peppers until the skin is mostly black and charred. (You will have to watch them, actual time will depend on your broiler.)

When the pepper skins are mostly black and charred immediately transfer peppers to a plastic or glass bowl and cover with cling-wrap. Let them steam in the bowl about 15 minutes, then peel the skins from the peppers. (The skin should come off quite easily, but no problem if a little skin stays on.)

Switch the oven to bake and preheat to 375F/190C. Spray a large baking dish with non-stick spray. (I used a dish that was 13" x 8" but any similar size will work.)

Make layers with half the roasted peppers, half the sausage sauce, and half the cheese mixture, spreading out the sauce and cheese mixture so it's even and covers the whole surface. Then make a second layer of each ingredient with the second half of the roasted peppers, sausage sauce, and cheese mixture. Sprinkle the other 2/3 cup grated Mozzarella and 1/4 cup grated Parmesan over the top.

Bake 45-55 minutes or until the the casserole is bubbling and the top is browned to your liking. Serve hot, with a little more grated Parmesan to add at the table if desired. Leftovers will keep in the fridge for several days and can also be frozen, and this reheats well.

source:http://www.kalynskitchen.com/2016/01/low-carb-sausage-peppers-lasagna.html

Sausage, Peppers, and Mushrooms Low-Carb Cheesy Bake

Sausage, Peppers, and Mushrooms Low-Carb Cheesy Bake is easy and delicious for a quick dinner and this tasty casserole is gluten-free if you pick the right sausage!

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



Ingredients:
2 T olive oil, divided (or less depending on your pan)
16 oz. brown Cremini mushrooms, washed and cut in thick slices
5 links (19.5 oz) hot or mild turkey Italian sausage (I used Jenni-O Hot Italian Turkey Sausage which is low in fat and gluten-free.)
2 red bell peppers, cut into thick strips
2 green bell peppers, cut into thick strips
1/2 tsp. Italian herb blend
1/2 tsp. Spike Seasoning (or use any all-purpose seasoning blend if you don't have Spike.)
fresh-ground black pepper to taste
1 1/2 cups grated Mozzarella (more or less as desired)

Instructions:
Preheat oven to 375F/190C.  Spray a baking dish with non-stick spray or olive oil.  Wash mushrooms and cut into thick slices.  Trim away stem and seeds of peppers and cut into thick strips.

Heat about 2 tsp. olive oil in a large non-stick pan and start to saute the sausage over medium-high heat, turning occasionally to brown on all sides.  (If you're using pre-cooked sausage you can skip this step and just cut sausage before you brown it.)  While sausage cooks, heat about 2 tsp. olive oil in a separate pan and saute mushrooms over medium-high heat until they release their liquid, liquid is evaporated, and mushrooms are lightly browned.  Transfer mushrooms to the bottom of the baking dish.

Heat about 2 tsp. more olive oil in the same pan you cooked the mushrooms in and saute peppers over medium high heat just until they're starting to soften, about 4 minutes.  (They will cook more in the oven, so don't overcook if you prefer them slightly crisp in the finished dish.)  Layer the peppers over the mushrooms in the baking dish. Season the peppers and mushrooms with spices and black pepper.

When the sausage is lightly browned on all sides, remove to a cutting board and let cool enough to slice.  Then cut sausage in half lengthwise, cut into thick half-slices, reheat the pan, and brown the sausage again on the cut sides.  Layer the browned sausage over the mushrooms and peppers and sprinkle with desired amount of grated mozzarella.

Bake about 25 minutes, or until all ingredients are sizzling hot and the cheese is melted and nicely browned.  Serve hot.  Leftovers of this can be kept in the fridge for a day or two and reheated in a toaster oven or in the microwave.

source:http://www.kalynskitchen.com

Low-Carb Cauliflower Rice Southwestern Stuffed Peppers with Turkey and Poblanos (Gluten-Free)

Delicious Cauliflower Rice Low-Carb Stuffed Peppers with Southwestern Flavors!
(Makes 6 peppers; recipe created by Kalyn and Kara.)
Ingredients:
1 lb. lean ground turkey (I used 90% lean)
2 tsp. + 2 tsp. olive oil (or slightly more, depending on your pan)
6 bell peppers, any color
1 small onion chopped
1 large Poblano (Pasilla) pepper, finely chopped
1 teaspoon Kalyn's Taco Seasoning (or use your favorite purchased Taco Seasoning Mix)
1 tsp. Vege-Sal (or slightly less regular salt)
1/2 large head cauliflower
1 cup + 6 T grated low-fat Mozzarella



Instructions:
Preheat oven to 375F/190C.   Spray a baking dish with non-stick spray.  (The best size is a dish that will barely fit all the peppers when they're standing up.)

Heat 2 teaspoons olive oil in a non-stick frying pan, add the ground turkey breaking it apart with your fingers as you put it in the pan, and cook turkey over medium-high heat until the turkey is completely cooked and starting to brown, about 10-12 minutes.  Use your turner or a potato masher to break the meat apart as it cooks.  (Most ground turkey will release some water, just keep cooking and let that evaporate.)

While the turkey cooks prepare the peppers.  Slice off the stem end, discard the stem, and trim any white parts.  Carefully slice off the bottom end, taking off just enough to make the pepper stand up straight.  Put the peppers into baking dish.  Chop the pepper ends and bottom pieces to make at least 1 cup diced peppers, saving the excess for another use if you have more than that.  Finely chop the Poblano chile and chop the onion.  Cut the cauliflower into small pieces and then pulse in a food processor (or use a big hand grater) to make very small pieces, somewhat the size of cooked rice.  (If you don't start with small pieces in the food processor, you'll have a hard time getting them all chopped evenly.)

When the turkey is browned, remove to a plate, wipe out the pan, and heat the other 2 tsp. of olive oil. (You can also do this in a separate pan if you don't want to wait.)  Saute the onion about 2 minutes.  Add taco seasoning and Vege-Sal and cook about 1 minute more.  Add the chopped bell peppers and Poblanos and saute about 2 minutes.  Then add the chopped cauliflower and cook about 4-5 minutes, or until it's starting to get soft.  Stir in the browned turkey and turn off the heat.    When the mixture has cooled slightly, stir in the 1 cup of cheese.  (If you don't let the mixture cool for a minute or two, the cheese melts immediately and makes it hard to stuff the peppers.)

Use a spoon to stuff each pepper with the mixture, pressing it down tightly with the spoon.  (Holding each pepper over the pan is less messy than trying to stuff the peppers in the dish.)   When all the peppers are filled, top each one with one tablespoon of grated Mozzarella.  Bake 30-40 minutes, depending on how cooked you prefer the whole peppers (I like mine slightly crisp still) or until the cheese is lightly browned.  Serve hot.

This will stay good in the fridge for several days and can be reheated in a microwave or in a toaster oven.  Stuffed peppers can be frozen, but the pepper will definitely soften more when it's frozen and thawed, so if you're making extra to freeze I would take some out sooner than the ones you're eating right away.
source :http://www.kalynskitchen.com

Low-Carb Enchilada Casserole with Ground Turkey and Chiles

This Ground Turkey Low-Carb Enchilada Casserole was so good, I had leftovers for breakfast one day. And this healthy enchilada casserole made with ground turkey is low-carb and gluten-free!

Makes 8 servings; recipe created by Kalyn and inspired by Green Chile and Chicken Mock Enchilada Casserole.
Ingredients:

1 large onion, chopped in pieces about 1/2 inch or slightly smaller
1 large Poblano (Pasilla) pepper, chopped in pieces about 1/2 inch or slightly smaller
2 tsp. + 2 tsp. olive oil
2 lbs. lean ground turkey (I used Jenni-O ground turkey with only 10% fat)
salt and fresh ground black pepper to season turkey
2 cans (15 oz.) red chile enchilada sauce (I recommend mild unless you really like a lot of heat; I used Hatch Gluten Free Red Chile Enchilada Sauce.)
3/4 cup light sour cream (plus more for serving if desired, optional)
1 large can (27 oz.) whole green chiles (I found Hatch Whole Green Chilies, 27-Ounce can at Amazon.com, but they are more expensive that way.  Look for them in a Mexican market if you can.)
1 cup + 1 cup grated low-fat Mozzarella cheese
1/4 cup + 1/4 cup grated low-fat 4 Cheese Mexican Blend

Instructions:
Chop onion and Poblano (Pasilla) pepper, then heat 2 teaspoons olive oil in a large heavy frying pan and saute the onions and peppers over medium-high heat until they're starting to brown, about 5 minutes.  Remove onions and peppers to a bowl, heat the other 2 teaspoons olive oil and saute the ground turkey over medium-high heat until it's nicely browned, breaking apart with the turner.   (Most ground turkey in the U.S. has added water, so you will need to evaporate all the water before the browning will start.)  Season the turkey with salt and fresh-ground black pepper to taste.

Once the turkey is well-browned, add the sauteed onions and peppers back into the pan with the meat, add the 2 cans red chile enchilada sauce, and simmer over low heat until the mixture is thickened and most all the liquid has evaporated, about 30 minutes.

When the meat/sauce mixture is thickened, turn off the heat and let cool for about 10 minutes.  Preheat oven to 400F/200C.

While the meat cools, drain the whole green chiles into a colander placed into the sink.  Use your fingers or a knife to split the chiles open and remove any seeds, stacking them in two piles so you can make two equal layers of chiles in the casserole.  (Pat each chile dry with a paper towel as you go if they seem wet.)



When the meat mixture is cool, stir in the sour cream. Spray a 9 inch x 13 inch glass or crockery casserole dish with non-stick spray.  (Any size similar will work.)  Lay half the whole chiles in the bottom of the casserole dish, making sure the entire bottom is covered.  Spread half the meat/sauce mixture over the chiles and top with half the Mozzarella and half the 4 Cheese Mexican Blend.

Make another layer each of whole green chiles, meat/sauce mixture, and cheese.  Bake uncovered for 35-40 minutes, or until the top is nicely browned and the casserole is bubbling.  Serve hot, topped with a dollop of low-fat sour cream if desired.
source:http://www.kalynskitchen.com/2014/03/ground-turkey-low-carb-enchilada-casserole.html

Low-Carb Stuffed Peppers with Turkey Italian Sausage, Ground Beef, and Mozzarella

These Low-Carb Stuffed Peppers with Turkey Italian Sausage, Ground Beef, and Mozzarella are delicious and easy to make! And this recipe is also gluten-free and the peppers freeze well for an easy meal later.

Makes six servings, recipe created by Kalyn)

Ingredients:

6 red or green peppers, or a mixture of colors

1 pound extra lean ground beef (called beef mince outside of the U.S.)

1 pkg. (5 links/19.5 oz) turkey Italian sausage (hot or mild, but I prefer hot)

1 cup diced onion (1 medium onion)

1 cup diced red pepper (tops of peppers)

4-6 tsp. olive oil for browning meat and veggies

Vege-sal to season meat (or use salt)

fresh ground black pepper, to season meat

1 cup (or slightly more) spicy tomato sauce with basil (I use my own Marinara saucefrom the freezer so I know it is sugar free. Bottled sauce is fine, but check the label to get the one that is lowest in sugar.)

2 cups grated low fat mozzarella cheese (I used skim milk mozzarella cheese with 5 grams fat per ounce)

1/2 cup grated Parmesan (optional,  you could use a little less mozzarella if adding this)

Instructions:

Preheat oven to 375F/190C. Cut tops off peppers, making a deep enough cut that you have some pepper to chop for the filling. Square off the bottom of each pepper to make them stand up. (It's nice to have a small hole in the bottom so any extra fat can drain out, and cutting off the bottoms also accomplishes this.)  Clean out inside of peppers and wash if needed.  Choose a pan that will keep the peppers standing upright and spray with olive oil or nonstick spray.

In very large frying pan, heat a small amount of olive oil and cook hamburger until lightly browned.  (I use my turner or a potato masher to break up the meat into smaller bits as it cooks.)  Put the browned meat in a colander or fine-mesh strainer, rinse with very hot water to remove fat, and let drain. In same frying pan, add a tiny amount of olive oil, squeeze turkey sausage out of links, and cook until lightly brown.  Add to hamburger in colander and rinse again.  

Add a bit more oil to pan and cook chopped peppers and onions for about 3-4 minutes, until barely starting to soften. Turn off heat and put meat back into pan with peppers and onions. Add about 1 cup tomato sauce, just enough to barely moisten the mixture. Season mixture with salt and pepper to taste. Let mixture cool slightly, then mix in cheeses, saving about 1/4 cup Mozzarella for the top of the peppers.

Put the peppers in the pan standing upright.  Stuff each pepper with meat/veggie/cheese mixture, using a large spoon and pressing in tightly until you use all the filling. Put a pinch of Mozzarella cheese on the top of each pepper.  Cover the dish loosely with foil, tenting it up so it doesn't touch the tops of the peppers.

Bake, covered with foil about 30 minutes. Take off foil and bake about 20 minutes more, until cheese is melted completely and top is slightly browned.   Serve hot.

This freezes well, so even if you're only cooking for one or two I recommend making the full amount and stashing some in the freezer for lunches or easy dinners another time

source :http://www.kalynskitchen.com/2005/04/stuffed-peppers-with-italian-sausage.html

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

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.)

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.)

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.

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!

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)