Category Archives: Main Dish

Main Dish, Recipes, Sandwiches, Vegetables & Salads

Fire up the 4th with a delicious low-carb celebration

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I am sorry I haven’t been on for a couple of months. Lots going on in my life and I haven’t done a whole lot of recipe creating, but I have a few.  But this week is the beginning of July and the 4th is right around the corner.

Man, I love a good hot dog with chili and cheese on it. Does eating low carb or Keto mean I can’t enjoy that? Absolutely not. And I can have my pseudo potato salad made with cauliflower and turnips. Keep reading and I will show you how to have a low carb Fourth of July celebration.

Hot Dogs with or without chili and cheese

Full disclosure. This is an AI generated image. After the holiday, I will upload one that I will take of my hotdog on a Carbonaut bun. – Rene

Whether they are all beef or chicken and pork hot dogs, they are all low carb. Check the brand for the exact carb count. Usually they are around 2 net carbs per hot dog,

Hot dog buns could be a problem, but several bread makers now make low or Keto hot dog buns.  My personal favorite is Carbonaut’s bun. I have found these at Walmart but they don’t always have them. They do have Nature’s Own and Orowheat buns. Safeway also carries Orowheat and Hero buns. These are either 1 or 2 net carbs per bun.

Look for canned chili that is sugar free. So far, I haven’t found one, but even if they have them, the whole can has about 20 net carbs. Use 2 tablespoons on your hot dog and that’s only 2.5 net carbs. So your whole hot dog adds up to about 6 net carbs, even with mustard on it.

Texas Style Cauliflower and Turnips Salad

This Cauliflower–Turnip Salad is my go‑to low‑carb “potato” salad whenever I want something comforting, creamy, and nostalgic without the heavy carbs. Cauliflower and turnips mimic the texture beautifully, and the eggs, mayo, mustard, and sugar‑free relish bring all the classic flavors together. It’s a keto‑friendly side dish that works for holidays, potlucks, or simple weeknight dinners — and nobody ever guesses it’s low carb. I call it Texas style because everyone I know from Texas makes it this way.

One of my favorite things to do with leftover potato salad–and this will work with it also–is to put it between two slices of bread and make it a sandwich! Yummy! You can add ham or cheese and it’s all you need for a tasty lunch.

Ingredients:
1 16 oz. bag Cauliflower florets (about half of a cauliflower)
2 to 3 medium turnips, sliced or diced
2 hard boiled eggs, chopped
1/2 sweet onion, chopped
1/4 cup of sugar free sweet pickle relish or chopped sweet pickles
Juice from relish
1/2 to 3/4 cup of mayonnaise
1 tablespoon mustard
salt and pepper or paprika

Instructions:
Steam or boil cauliflower and turnips until fork tender. Cut into smaller pieces if needed. Place in a large bowl.

Add eggs, pickle relish or chopped sweet pickles, and onions and mix together.

In a smaller bowl, mix the pickle juice, mayonnaise and mustard to make the dressing. If you like a lot of sauce around your salad, add a little more mayonnaise and/or mustard to suit your taste.

Add the dressing to the large bowl and mix together well. Add salt and pepper or paprika to taste. Sprinkle a little paprika on top.

Chill at least five hours in the refrigerator before serving. Best when chilled overnight.

Makes about 6 to 8 servings.

Nutrition Information: Per Serving (6–8 servings):

Calories: 133–238  Protein: 3–4 g Fat: 11–22 g Net Carbs: 4–5.5 g

Enhancements:
Personalize your salad with any of these additions:

Classic Low‑Carb Add‑Ins
These stay true to the traditional potato‑salad vibe:

Celery (finely minced) — even if you’re not a fan of big crunchy pieces, a tablespoon or two of very fine mince adds brightness without the “raw celery” vibe.
Green onions — milder than sweet onion and perfect for keto salads.
Bacon bits or crumbled cooked bacon — smoky, salty, and zero carbs.
Fresh dill or parsley — herbs add freshness and help balance the richness.
Chopped dill pickles — if you want more tang without extra sweetness.
Chopped pimentos — classic in Southern-style salads; very low carb.

Creamy or Savory Boosters
These add richness or umami without adding carbs:
Shredded cheddar (just a little)
Crumbled feta or goat cheese
Sour cream (swap part of the mayo for a lighter, tangier dressing)
A splash of pickle juice or vinegar for extra tang

Flavor Enhancers
Tiny additions that change the flavor profile in a good way:
Smoked paprika — gives a deviled‑egg vibe.
Garlic powder — a pinch goes a long way.
Celery seed — classic in deli-style salads.
Everything bagel seasoning — surprisingly good in creamy salads.

Protein Add‑Ins
If you want to turn this into a full meal:
Diced ham
Shredded rotisserie chicken
Extra chopped hard‑boiled eggs
All of these keep carbs extremely low.

Crunchy Low‑Carb Veggies
If you want texture without the carbs:
Radishes — taste like mini potatoes when raw or lightly blanched.
Cucumber (seeded) — adds crunch without watering down the salad.
Jicama (finely diced) — very potato‑like crunch, low net carbs.

Creative Keto Twists
Fun additions that make your salad stand out:
Pickled jalapeños — for a spicy kick.
Capers — salty, briny, and very low carb.
Chopped olives — Mediterranean twist.
A spoonful of ranch seasoning — turns it into a “ranch potato salad” dupe.

For Dessert, may I suggest these possibilities:

Cool off with Keto Key Lime Cheesecake Pie

Cool 4th with Frozen Strawberry Yogurt

Breakfast or Dessert? Sour Cream Blueberry Cobbler

Note: Nutrition information is based on the ingredients I used in this recipe and my measurements. Although they are a close calculation, your results may be slightly higher or lower. Ingredient substitutions may affect the carb count. Different brands may have other carb counts.

 

Casseroles, Poultry, Recipes

An Easy and Delicious Casserole

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Hello all… Autumn is on its way, but summer is still in full force,
Although the last few days here in Reno have felt like November. But it will get hot again soon. I had planned to publish a recipe earlier this month, but the heat was muggy. I found it easiest to just grab a fast-food salad for dinner.
But a friend gifted us several beautiful yellow squashes. They were pretty large and very flavorful, so one-half of one big one was enough for this really delicious casserole. Made with a low carb bread–I used Timberwolf, but any 1 Net carb per slice bread will work–it is more like a strata than a crust base. See this post for other bread options:
It will make four hearty portions or six smaller ones that are great when rounded out with a salad.

Southwestern Squash and Chile Bake

Ingredients
1 tbsp olive oil or butter
1 small red onion, thinly sliced
2 cloves garlic, minced
1 yellow squash, halved and thinly sliced
1–2 green chiles, chopped (adjust for heat)
½ lb sausage or ground turkey (browned)
½ cup bacon pieces (optional, for smoky depth)
2–3 slices low-carb bread, cubed
6 eggs
¼ cup milk or cream
Salt, pepper, cumin, smoked paprika
Optional: shredded cheese (cheddar or pepper jack)
 Instructions:
1.     Preheat oven to 375°F (190°C). Grease a baking dish.
2.     Sauté aromatics: In a skillet, heat oil and cook red onion until soft. Add garlic, squash, and green chiles. Sauté until squash is tender.
3.     Layer the base: Spread cubed bread in the baking dish. Top with sautéed veggies, cooked sausage or turkey, and bacon bits.
4.     Whisk eggs with milk, salt, pepper, cumin, and paprika. Pour over the layered ingredients.
5.     Top with cheese if using. Let sit for 5–10 minutes so bread absorbs the egg mixture.
6.     Bake for 30–35 minutes until set and golden. Let cool slightly before slicing.
Serves 4 to 6 people
Nutrition Info per servings (4 servings)
Calories: 398  Fat: 27g Sodium: 723 mg, Carbohydrates: 14 g, Fiber: 8.9 g,   Protein: 31 g  Net Carbs: 5.1 g
Nutrition Info per servings (6 servings)
Calories: 266  Fat:18 g Sodium: 482 mg, Carbohydrates: 9.6 g, Fiber: 6 g,   Protein: 21 g  Net Carbs: 3 g
This recipe is in my “make again often” file. Give it a try and let me know if you agree.

Note: Nutrition information is based on the ingredients I used in this recipe and my measurements. Although they are a close calculation, your results may be slightly higher or lower. Ingredient substitutions may affect the carb count. Different brands may have other carb counts.

Content Copyright 2025 by Rene Averett

Main Dish, Recipes, Vegetables & Salads

Seven Salads for a Cool Supper

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We’re winding down July now and getting ready to step into Hot August Nights. Actually, our temperatures in Reno Nevada haven’t been too bad and the forecast shows us entering August in the mid-80s. Still too hot to do anything elaborate in the kitchen.

With this in mind, I took a stroll through my previously posted salads to revisit during the month. So, I’d like to share these with you since some go back a few years and might be new to you. All are deliciously low carb.

Shrimp and Asparagus Salad

Requiring only a little cooking for the shrimp and asparagus, this dish comes together in about thirty minutes or less. The lemon vinaigrette can be prepared in advance and refrigerated until ready to serve.

Photo: Shrimp Salad

Find this easy to prepare salad here.

 

Salmon Salad

Although I originally made this on a chilly March day, it is still an excellent summer salad.

Photo: Salmon and Bacon Salad

Get this recipe here.

 

Bacon and Cauliflower Salad

Photo: Cauliflower salad

While this is my substitute for a potato salad, this one is hearty enough to be a main course. Or add a sausage and low carb hot dog bun (several on the market) for a more substantial meal.

The recipe is here.

 

Summer Vegetable Salad

Another substitute for a potato salad, this one is light, low calorie, and low carb, and it tastes wonderful.

Find the recipe here. 

 

BLT Salad

Love a bacon, lettuce, and tomato sandwich? This is a great way to get all those lovely flavors without the bread. Easy to make and delicious to eat. Check out the secret ingredient.

The recipe is here.

 

Tostado Salad

Butternut Chicken Tostada

This is like a taco salad with butternut squash and so tasty. If you don’t have a star mold to shape the low carb tortilla (you can get 0 carb ones now!), you can use a cup cake pan to shape it by flipping the pan so the opening are facing down and positioning the tortilla between the cups to form a bowl shape.  Or you can just wrap the salad in a warmed-up tortilla.

Get the recipe here.

 

Fresh Chicken and Strawberry Salad

You can find these on the menu in several restaurants during the summer. Strawberries are a natural in salads.

Get the recipe here.

That wraps up this selection of salads. Give them a try and/or add your own twists to them. Don’t like strawberries? Add a different fruit. Prefer a different meat? Change it out.

 

Beef, Main Dish, Mexican/Spanish Recipes, Pork, Poultry, Recipes, Seafood, Vegetarian

Almost July! Ay-yi-yi!

About 11 years ago, I posted a recipe for a Chile Relleno casserole that I often make. It is so simple to make and tastes so good. I made a similar one a couple of days ago and I’d like to share this newer version with you.

Just as I posted the original version around the 4th of July, this post is in the same time frame. Why? Because it’s easy to make this dish earlier in the day when it’s still cool, then bake it after the temperature drops later in the evening. No one wants to spend a long time in a hot kitchen, and you can only eat so many salads as a main course.

This recipe is versatile. Where I usually serve this dish with a tomato sauce, you can switch the topping sauce using an avocado salsa (I use Herdez), a regular salsa, a green chile enchilada sauce, or just sour cream. Easy. You can make it meatless for Meet Free Monday or if you’re a vegetarian or you can add the meat of your choice if you want a heartier meal.

Rene’s Chile Relleno Casserole

Served with a tortilla and an orange coleslaw.

INGREDIENTS:

8 Poblano or Anaheim chiles Fresh or Canned
4 Eggs (one for each two chiles)
1 cup Mexican blend shredded Cheese (divided)
1 cup Ricotta Cheese or 8 oz. Cream Cheese (softened)
1/2 teaspoon Chile Powder
1/2 teaspoon Garlic Powder
1/4 teaspoon Black Pepper
½ cup Heavy Cream
2 tablespoons Low Carb Flour (I use Carbquik or DCC All Purpose)

INSTRUCTIONS:

If preparing fresh chiles, blister them over an open flame on in the broiler until they are black on both sides. Place in a plastic bag to steam for about ten minutes. Run under cold water and slide the skin off the chiles. You can use a paring knife to scrape it if it doesn’t come off easily. Cut the tops off, then slice down one side to the bottom point. Clean the seeds and membranes out. These are what make the chile so hot, so if you want it really hot, leave some in. Dry the chiles with a paper towel and set aside.

If you’re using canned chiles, pat them dry with a paper towel and set aside.

In a small mixing bowl, add the ricotta cheese and seasonings. If you use cream cheese, beat it until creamy, then add the seasoning. Stir in ½ of the cheese. *

In another bowl, crack the eggs and add them to the bowl. Check for any shells. Beat with a fork or a whisk until they are blended and foamy. Add heavy cream and flour and whisk together.

Grease or spray an 8×8-inch casserole dish. Place each chile in the dish so you have four across two rows. Turn the chiles on the second row so they fit between the ones in the first row. Put about a tablespoon of filling into each chile and pull together. If you have extra filling, add a little to each.

Sprinkle 1/4 cup off cheese over the chiles, then pour the egg mixture over the top. Sprinkle the rest of the cheese over the top. If you want it really cheesy, add more. The carbs are low in cheese, so it won’t add much more.

At this point, you can cover the dish with plastic wrap and put in the refrigerator until you are ready to bake. Take out about 30 minutes before baking.

Bake in a pre-heated 350-degree oven for about thirty minutes until the eggs are set and the cheese is lightly browned.

Let cool five minutes, then serve. Makes 8 servings.

Nutrition information per serving: Poblano Peppers (Anaheim are 2 carbs higher)

Calories:234  Fat:16 g   Fiber: 3.8   Protein: 12 Net Carbs: 6.3 g

* Meat add-ins: For a heartier meal, you can add any of these meats to the ricotta mixture and most are no carbs or less than 1 carb.

  • 1 cup shredded chicken or turkey
  • 1 cup ground beef, lightly cooked and drained
  • 1 cup shredded beef (a good use for leftover roast)
  • 1 cup of cocktail shrimp
  • 1 cup of shredded crab
  • 1 cup of shredded pork
  • 1 cup of ground sausage (partially cooked and drained)

1 cup of pork chorizo (partially cooked and drained)

Note: Nutrition information is based on the ingredients I used in this recipe and my measurements. Although they are a close calculation, your results may be slightly higher or lower. Ingredient substitutions may affect the carb count. Different brands may have other carb counts.

Content Copyright 2025 by Rene Averett

Main Dish, Mexican/Spanish Recipes, Poultry, Recipes

A Spicy Twist on a Chile

Happy Fall, y’all! Well, at least on the calendar in the northern hemisphere, it’s Fall, but happy Spring down under. The temps where I live are still pretty warm in the days, but the nights are getting downright chilly!

And speaking of chile, I have a new variation on a chile relleno that I think is super tasty.

When I found this recipe, the author called it a Chile Relleno, but it’s quite a bit different from the ones I grew up with. Nonetheless, it is a quite delicious variation on it and not as messy. It can be made in the oven or an air fryer. Since I’ve recently acquired the latter, I made mine that way.

The recipe originally called for Poblano peppers, but I had picked up a bag of Hatch chiles at the grocery, so decided to go with those. You can also use Anaheim chiles. Each chile has a different carbohydrate count, so it will vary by which one you use. For the record, the Hatch chile is the lowest in carbs. I’ve posted the nutrition information for each chile.

For my picture, I put each chile in a zero carb tortilla for additional support, so it made a neat wrapper around it.

Tex-Mex Chile Relleno

Tex-Mex Stuffed Chiles

INGREDIENTS:

4 Hatch peppers, rinsed and dried
1/4 cup canned Baby Corn
1 Green Onion or Scallion, sliced (both bulb and stem)
1 tablespoons Chopped Cilantro or Parsley
¼ teaspoon Kosher Salt
¼ teaspoon Ground Black Pepper
1/2 cup grated Monterey Jack cheese
1 cup Chicken (white or dark meat) or pork, cooked and chopped or shredded
2 tablespoons Mexican crema or sour cream
1/2 cup Green Chile Enchilada Sauce

INSTRUCTIONS:
For the peppers: Place peppers in the air fryer basket, two at a time if you have a small basket. Set air fryer to 400°F for 10 minutes, turning peppers halfway through cook time. Remove peppers from air fryer (skins should be charred) and place in a resealable plastic bag to steam for 5 minutes. Peel skin and discard.

If you’re using an oven, use the broiler setting and place the peppers in an aluminum pan or on foil. Broil for about 5 minutes on each side. The skins should be charred. Place in a resealable plastic bag to steam for 5 minutes. Peel the skins and dump ’em.

In a medium bowl combine chicken, corn, scallions, cilantro, salt, black pepper, and grated cheese. Add 1/4 cup of the enchilada sauce and sour cream or creama to the meat and cheese mixture and stir to mix. Set the rest of the sauce aside.

Carefully cut a slit down the center of each pepper with a sharp knife point. Start at the stem and continuing to the tip. Remove the seeds and toss them. Be careful not to tear the chile.

Stuff each chile with a layer of one-quarter of the meat and cheese mixture.
.
Place stuffed peppers in 6-inch heat-proof pan or silicone basket and place the pan in the air fryer basket. If using an oven, put all four chiles in a baking pan.

Set air fryer to 400°F for 10 minutes or until the cheese has melted

If using an oven, preheat oven to 400°F and put baking pan with all four chiles in the oven and bake for 15 to 20 minutes or until the cheese is melted.

Warm the extra enchilada sauce in a small microwavable bowl and spoon a little on each chile. Serve with a green salad and spiced cauliflower rice. (Salad and rice not included in nutrition information.)

Makes 4 servings.

Nutrition Information Per Serving: (Hatch Pepper)
Calories 289, Total Fat 20 g , Cholesterol 86 mg, Sodium 429 mg, Potassium 173 mg, Carbohydrates 6.8 g, Fiber 0.5 g, Sugars 3 g, Protein 18 g, Net Carbs 6.22 g

Nutrition Information Per Serving: (Poblano Pepper)
Calories 299, Total Fat 20 g , Cholesterol 86 mg, Sodium 429 mg, Potassium 173 mg, Carbohydrates 11 g, Fiber 3 g, Sugars 1 g, Protein 18 g, Net Carbs 7.72 g

Nutrition Information Per Serving: (Anaheim Pepper)
Calories 309, Total Fat 20 g , Cholesterol 86 mg, Sodium 429 mg, Potassium 173 mg, Carbohydrates 13 g, Fiber 2.5 g, Sugars 5 g, Protein 19 g, Net Carbs 10.22 g

Note: Nutrition information is based on the ingredients I used in this recipe and my measurements. Although they are a close calculation, your results may be slightly higher or lower. Ingredient substitutions may affect the carb count. Different brands may have other carb counts.