Tag: Casseroles

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Cheesy Low-Carb Taco Casserole

Adaped by LKD from Kaylyn’s Kitchen recipe: https://kalynskitchen.com/cheesy-low-carb-taco-casserole/.

INGREDIENTS:

  • 2 cans (10 oz. each) Ro-Tel Tomatoes with green chiles, mild (If you can’t find Ro-Tel tomatoes where you live, use a 14.5 oz. can petite diced tomatoes and a 4 oz. can diced green chiles.)
  • 1 medium-large onion, chopped small
  • 2 T olive oil, divided
  • 1 lb. cauliflower rice (If you can’t find pre-chopped riced cauliflower in your store, chop a small head of cauliflower in the food processor.)
  • 1/2 cup sliced green onion
  • 1 lb. ground beef
  • 1 T taco seasoning (I make my own, recipe here)
  • 1 can black beans, rinsed and drained (optional; adds a nice taste, but will increase the carb count)
  • 1 tsp. salt (or to taste)
  • 1 1/2 cups + 1 cup grated sharp cheddar (10 oz.)

DIRECTIONS:

  1. Dump the Ro-Tel tomatoes into a colander placed in the sink and let them drain while you prep other ingredients.
  2. Heat oven to 375F/190C and spray a 9″x 13″ casserole dish with olive oil or non-stick spray.
  3. Heat 1 tablespoon olive oil in a large frying pan and cook onion until it’s cooked through and starting to get some color.
  4. Add the cauliflower rice and cook over medium-high heat until the moisture in the cauliflower has mostly evaporated and there’s no water in the bottom of the pan, about 3-4 minutes.
  5. Turn off heat and stir in the sliced green onions. Transfer the cooked cauliflower rice to a bowl.
  6. Heat the second tablespoon of olive oil to the pan, add the ground beef, and cook until it’s browned, breaking apart with a turner as it cooks. Add the Taco Seasoning and cook 1-2 minutes more, then add the drained Ro-Tel Tomatoes and cook another minute or two. Stir in black beans.
  7. Stir in the cauliflower rice, season with salt to taste, and cook until it’s heated through.
  8. Turn off heat and stir in 1 1/2 cups (6 oz.) grated cheese.
  9. Transfer mixture to the casserole dish and top with another cup (4 oz.) of grated cheese.
  10. Bake about 30 minutes, or until the casserole is bubbling hot and cheese is nicely browned on top.
  11. Serve hot, with things like salsa, Green Tabasco Sauce, sour cream, guacamole, Pico de Gallo, or chopped avocado to add at the table as desired.

 

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Smothered Chicken and Barley

  • 1 teaspoon ground cumin
  • 3/4 teaspoon chili powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon dried mint flakes
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon ground red pepper
  • 6 (4-ounce) chicken thighs — skinned
  • 1 Tbs. olive oil
  • 1 1/2 cups chopped onion
  • 1 cup chopped red bell pepper
  • 1 tablespoon low-sodium soy sauce
  • 3 1/2 cups low-salt chicken broth
  • 1 1/4 cups uncooked pearl barley, rinsed and drained
  • 1 (14.5-ounce) can diced tomatoes — drained
  • 6 tablespoons chopped green onions

Combine the first 7 ingredients in a small bowl, and rub chicken with half of spice mixture.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 1 minute on each side or until chicken is browned. Remove the chicken from the skillet.

Recoat skillet with cooking spray; add chopped onion, bell pepper, and soy sauce. Cook over medium-high heat 3 minutes or until vegetables are lightly browned. Add broth, barley, tomatoes, and remaining spice mixture, and stir well. Add chicken to skillet, nestling into vegetable mixture. Bring to a boil; cover, reduce heat, and simmer 55 minutes or until chicken is done. Let stand 15 minutes. Sprinkle with green onions.

Source: Cooking Light, January/February 1998, p.102

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Beef and Bulgur Casserole

An old favorite from the Weight Watchers message board.

1.5 lb lean ground beef
1 large onion chopped (about 1 cup)
1 (14.5 oz) can diced tomatoes, drained
1 clove garlic, finely chopped
1 c uncooked bulgur
2 c water
3 TBS fresh or 1 TBS dried parsley
2 tsp beef bouillon granules
1 tsp salt
1 tsp dried oregano
1/4 tsp pepper
1/2 c grated FF or soy parmesan cheese

Heat oven to 350 degrees. Cook ground beef and onion in 12″ skillet, stirring frequently, until beef is brown; drain. Stir in remaining ingredients except cheese. Pour into ungreased 9” x 13” casserole. Cover and bake about 45 minutes or until bulgur is tender. Sprinkle with parmesan cheese (and fresh parsley, if desired).

Serves 6

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Turkey Enchilada Casserole

Great with leftover Thanksgiving turkey. Variations: use chicken thigh meat instead of turkey; Roasted Tomatillo Salsa (double batch) instead of red enchilada sauce (omit canned tomatoes); and/or Monterey Jack instead of cheddar.

  • 1 medium red or green pepper, chopped
  • 1 medium onion, chopped
  • 3 garlic cloves, minced
  • 1-2 tsp. olive oil
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 c. corn kernels (frozen is fine)
  • 2 cups enchilada sauce (I make my own, recipe here)
  • 1 can (14-1/2 ounces) crushed tomatoes
  • 1 teaspoon each chili powder, garlic powder and ground cumin
  • Salt and pepper to taste
  • 1 pound leftover cooked turkey, diced or shredded (a mix of dark and light is best)
  • 12 corn tortillas (6 inches) (In Chicagoland, El Milagro fresh tortillas)
  • 1 TBS oil (I use avocado oil)
  • 2 cups (8 ounces) shredded reduced-fat cheddar cheese, divided

 

Coat the sides and bottom of a 9 x 13 baking dish with cooking spray. Preheat oven to 350.

In a large skillet coated with cooking spray, cook the red or green pepper and onion over medium heat for several minutes, until soft and golden. Add garlic; cook 1 minute longer. Stir in the beans, corn, enchilada sauce, tomatoes, chili powder, garlic powder and cumin. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes. Stir in turkey. Adjust seasonings.

While the filling mixture is cooking, prepare the tortillas. Brush both sides of each tortilla lightly with oil, break or cut in half, and stack on a plate. Heat small skillet over medium-high heat, then cook tortillas one-at-a-time, turning until pale golden on each side.

Spread 1 cup meat sauce into baking dish. Top with six tortillas (12 halves). Spread with half of the remaining meat sauce; sprinkle with 1 cup cheese. Layer with remaining tortillas and meat sauce. Cover and bake at 350° for 20 minutes. Uncover; sprinkle with remaining cheese and bake uncovered for 10-15 more minutes.

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Cheesy Polenta Stuffed Peppers

Serves 6-8
Source unknown

Pepper Ingredients

  • 8 poblano peppers
  • 1 1/2 tablespoons olive oil
  • sprinkling of salt

Polenta Ingredients

  • 4 cups water
  • 1/2 teaspoon salt
  • 1/4 teaspoon red pepper flakes
  • 1 cup polenta cornmeal
  • 1 1/2 cups corn kernels
  • 1 tablespoon olive oil
  • 1 1/2 cups shredded reduced-fat cheddar cheese
  • 1/2 cup chopped spanish olives

Salsa Ingredients

  • 1 16-ounce jar of salsa
  • 1 15-ounce can of black beans, drained
  • 1/4 cup chopped cilantro (optional)

Preheat oven to 450º. Cut the peppers in half lengthwise and remove the seeds, but leave the stem ends on so the peppers will hold their shape. Brush the pepper halves with oil, inside and out, and sprinkle lightly with salt. Place cut-side up on an oiled baking sheet and roast in the oven until tender but still holding their shape, about 15 minutes.

While the peppers roast, in a heavy saucepan, bring the water, salt, and red pepper flakes to a boil. Add the polenta in slow, steady stream while whisking. Cook on medium heat, stirring often, until thickened. Stir in the corn, oil, 1 cup of cheese, and the olives. Remove from the heat.

Fill the roasted pepper halves with the polenta mixture. Sprinkle the tops with the remaining cheese and return to the oven for 5 to 10 minutes, until the cheese is melted. Meanwhile, combine the salsa, black beans, and cilantro in a saucepan and bring to a simmer.

To serve, spoon some of the black bean salsa on each dinner plate and place one or two pepper halves on top.