Tag Archives: casseroles

Breakfast & Brunch, Pork, Recipes

Breakfast or Brunch Strata

 I love stratas. I made my first one when I was a teenager and still living in El Paso, Texas. They’re a delightful combination of bread, eggs, meat, veggies, and spices that are baked to make a casserole. They’re not just for breakfast. They can make a hearty dinner as well. Of course, the problem with a low carb or Keto lifestyle is the bread. But it’s not an issue anymore. Several companies are now making Keto bread. In Reno, I can buy Orowheat Keto and Sola Bread at my local Wal-Mart store. Recently, Safeway resumed selling Inked Timber Wolf and Winter White bread, so I am a happy camper.

Not all Keto breads are created equal. Timber Wolf and Winter White are the lowest carbs I’ve found that actually taste like full-flour bread. And they are 1 net carb a slice.  Naturally, I used this bread for my strata and it came out excellently. If you can’t find them locally, you can order online, but beware the expensive charges on Amazon. Go to the company’s website to see if you can order direct. Still not as low priced as buying them from the market, but much lower than the prices on Amazon and Wal-Mart pages.

Ham and Broccoli Strata

1/2 cup Broccoli florets, broken into small pieces
3 slices Keto bread (1 net carb per slice)
1 cup Pico de Gallo *
1/4 teaspoon Garlic, minced
8 slices deli Honey Ham, shredded or diced ham
1/4 cup Bacon pieces
1/2 cup shredded Pepperjack Cheese or your favorite cheese
4 Eggs
¼ cup heavy Whipping Cream
Salt and ground Black Pepper to taste

Alternative to Pico,  make your own: Put 1 medium tomato diced, 1/4 cup onion, diced, and 1 small green pepper (Jalapeno optional), cut into small pieces. Add 1/4 teaspoon dried Basil, 1/4 teaspoon Garlic, minced, and 1/4 teaspoon Oregano. Stir together and let sit for about 15 minutes to allow the flavors to blend.

Preheat oven to 375 degrees F (190 degrees C). Grease a 9-inch square casserole dish.

Steam the broccoli over hot water or for about 1 minute in the microwave.

In a large bowl, add steamed broccoli, bread cubes, tomato or Pico, ham, and pepper jack cheese together and mix together.

Use a separate bowl to beat eggs, cream, salt, and pepper together. Pour the egg mixture into the broccoli mixture and stir to combine. Pour the mixture into the casserole dish and spread the filling evenly.

Bake 35 to 40 minutes until the eggs are set in the middle. Let rest about 5 minutes before cutting.

Makes 6 servings.

Note: If you don’t have a bread with 1 net carb per slice, add 0.5 carbs to each serving for each additional carb in the slice of bread. I used Inked Timber Wolfe bread, which is 1 net carb per slice. Other low carb or Keto breads may be 2 or even 3 carbs per slice, so adjust accordingly.

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

Main Dish, Mexican/Spanish Recipes, Recipes, Vegetables & Salads

It’s just around the corner…

Hola! That’s right Cinco de Mayo is coming!

Usually, I wait until the last minute to post a  new recipe, but I decide to get a bit ahead this month.  Mexican food is so full of spice and flavor that it’s hard to narrow down a favorite choice for celebrating. I’ll add a few links for previously posted dishes that could tempt you, or you can try the one I’m posting today.

Also, I’d like to remind you I have a Low Carb 15 Mexican Food recipe eBook that is currently on sale for just about any reader. It will be just 99 cents until May 6th.  It has 15 (actually 16) recipes to celebrate Mexican Food any time you want. Just ’cause you’re on a Keto or low carb diet doesn’t mean you can’t enjoy the wonderful flavors. In fact, with more and more products being developed for Keto, the choices are growing. I just picked up low carb tortillas from La Tortilla Factory that are zero carb! Don’t ask me how they do it; I am just thrilled to see it! And they taste pretty good.

Now on to the recipes. First up is a Chile Rellano Casserole. When you want something quick to make, this can come together in about 20 minutes with an addition 40 to 45 minute bake time. If you start with canned chiles, it’s really easy. And it is super low-carb. For the low carb flour, I used Dixie Carb Counters All Purpose Flour, but you can use Carbquik or even coconut flour (use 1/2 tablespoon).

Chile Rellano at the front.

Chile Rellano Casserole

2 (4 ounce) cans chopped green chiles or 6 to 7 whole Poblano or Anaheim chiles
8 ounces Mexican mix Cheese
1 large egg
1/2 cup Almond Milk or 1/4 cup Heavy Cream and 1/4 cup Water
1 tablespoons All-purpose Low carb Flour
4 oz Tomato Sauce or chopped Tomatoes, blended
1/2 cup Ricotta Cheese
1 tablespoon Flaked Onions, dehydrated or 1 quarter cup chopped Onion.
1 cup Diced Chicken (optional)
1/4 teaspoon Salt
1 tablespoon Herb and Garlic seasoning

Preheat the oven to 350 degrees F (175 degrees C). Grease an 8×8-inch baking dish with cooking spray or butter.

If using chopped chiles:
In a large bowl, add eggs, milk, and flour and whisk together. Then add chiles, ricotta cheese, seasoning, and flaked onions. Whisk together until blended. Add chiles, chicken, and 1/2 of the cheese and stir to mix.

Pour the mixture into the baking dish and spread evenly. Sprinkle cheese on top.

If using whole chiles:
If you’re using canned whole chiles, go to the next step. If you’re cleaning fresh chiles, place about six chiles under the broiler and cook until they are charred. Flip them over to get both sides. Place in cold water to loosen the charred skin. Use a paring knife to get the skin loosened and remove it. Cut the stems off, then slice open and remove the seeds and any membrane (ridges) inside unless you want them very spicy.

Lay half the chiles in the baking pan’s bottom, sprinkle 1/4 of the cheese over the top, then lay the other half on top and sprinkle with more cheese.

In a large bowl, add eggs, milk, and flour and whisk together. Then add ricotta cheese, seasonings, and flaked or chopped onions. Whisk together until blended. Add chiles, chicken and 1/4 of the cheese and stir to mix. Pour over the chiles.

Bake in the preheated oven for 25 to 30 minutes until it is set. Pour tomato sauce evenly over the top; continue baking for 15 more minutes.

Turn broiler on. Sprinkle top with remaining cheese. Place under the broiler until cheese is melted, 2 to 3 minutes.

Let cool about 5 minutes before serving. Serves 4.

Casserole Nutrition Information

Since you save so many carbs with the main course, you have enough for a tasty side dish. This Spanish rice is made with riced Natural Heaven Hearts of Palm . You can also use the canned riced hearts of palm. Failing that, I do have a cauliflower rice version here.  This is a low carb variation on my grandmother’s recipe, so it’s more Tex-Mex than Mexico, but I love it.

I’ll just mention that Natural Heaven sells a pre-made Southwest Rice with beans and corn.  It’s okay, although a little higher in carbs.  I tried it and I think it has a vinegar taste to it, but if you’d like to try it, you can order it from Amazon.

Hearts of Palm Spanish Rice

Palm Spanish Rice

1 package Natural Heaven Hearts of Palm White Rice
OR 1 can Hearts of Palm Rice
1 8 oz. can Diced Tomatoes with Chile
1/4 cup Diced Onions
1 tablespoon Butter
1 teaspoon Garlic, minced
1 teaspoon Mrs. Dash Spicy Seasoning
1/4 teaspoon Salt
1/2 teaspoon Cayenne Pepper (optional)

In a skillet, add the butter. When melted, add the garlic then stir until it is sizzling. Add the chopped onion and stir for about three minutes until it is fragrant. Add the rice and stir it in for about three minutes.

Add the can of diced tomatoes and chiles and mix it into the skillet until the rice is coated. Add the seasonings and stir. Reduce the heat to a medium simmer and let cook for about 5 minutes.

Makes 4 to 6 servings. The nutrition information is for 4 servings. Six servings are 5.1 net carbs each.

Palm rice Nutrition Information

Other Mexican food recipes you might enjoy are:

    

Carnitas    

Enchilladas with Chicken and Zucchini

Photo: Cod with Chorizo

Spicy Cod with Chorizo

Easy Flan

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

Copyright 2023 by Rene Averett
Main Dish, Mexican/Spanish Recipes, Poultry, Recipes

Spicy Chicken with Cauli-rice Casserole

Spanish rice was a staple when I was growing up and no one made it as wonderfully as my grandmother.  It wasn’t like the pale, barely a taste of tomato Spanish rice you find at Mexican restaurants.  Grandmother’s featured whole tomatoes, onions and peppers in the dish. This made it easy for it to become a casserole dish with a little meat or chicken added.

This is my low carb adaptation of the Chicken with Spanish Rice dish made with low carb cauliflower rice (cauli-rice) instead of the high starch grain.  I also use riced Daikon radish it which rounds out the flavor a little more.

Spanish Chicken with Cauli-Rice

2 cups Cauliflower pieces
1 cup Daikon Radish, riced (Optional)
1/2 Onion, chopped
1 tablespoon Butter
1 teaspoon Better than Bullion chicken
1/2 cup Sweet Peppers, riced
2 cups Chicken, cooked and cubed
1 cup canned Tomatoes, chopped
1 teaspoon Cumin
1/2 teaspoon Salt
1/2 teaspoon Pepper
1 teaspoon Cayenne or Red Pepper
1/2 teaspoon dried Cilantro
1/4 cup chopped Baby Corn
1 cup cheddar cheese

If you’re not using Daikon radish, then use an extra cup of cauliflower rice.

Rice cauliflower and daikon in a food processor or use a grater or ricer. In a large skillet, add 1 tablespoon butter and add the onions. Cook over medium heat until they glisten, then add the riced cauliflower. Stir. Mix 1 teaspoon bullion with 1/2 cup hot water and stir to melt. Add to the pan and mix in. Reduce heat to a simmer and cook for about 20 minutes. Check the liquid level every few minutes and add water if needed.

Add the tomatoes, peppers, seasonings, chicken and baby corn. Stir and cook for about 10 minutes.
Preheat oven to 360 degrees (F.) Spray a 2 quart casserole dish with cooking spray. Spoon or pour the contents of the skillet into the casserole dish. Sprinkle cheese over the top.

Bake for about 30 minutes until the cheese is melted and lightly browned.
Serves 6.

Nutrition Information per serving:
Calories:172 Fat: 7.3 Net Carbs: 3.9 g Protein: 20.9 g

With 1 cup of riced Daikon Radish
Calories: 158 Fat: 7.2 g Net Carbs:4.6 g Protein: 31.3

Note:  I’ve noticed that with many spiced dishes, they gain more flavor when they’ve been refrigerated for a day or two, so this recipe will store well and get more flavorful on the second serving.

Is this anything like a dish your mother or grandmother prepared?  I think this is more Tex-Mex than traditional Mexican.

Main Dish, Pork, Recipes

Kohl– what? Kohlrabi and Ham Casserole

I have a friend to thank for pointing me to kohlrabi. I had barely heard of it, certainly hadn’t tasted it and hadn’t a clue that I would love it. After I posted my recipe for the turnip and butternut squash mash, she mentioned that kohlrabi would work well in place of the turnips. That sent me on a quest for it and luckily, I found the root vegetable on my first try at the supermarket. It’s a nice green bulb about the color of the vegetable it tastes a bit like, broccoli stalks. But it also has a texture and taste that is a bit like potato. Delightful! You can also get purple kohlrabi, tastes the same, I hear, but I haven’t seen it yet.

So, I went hunting for recipes using kohlrabi and found one for a dish that is from a German cookbook. Can I make anything the way it is written? Of course not, I added to it and changed it slightly, adding turnips, onions and other ingredients to create this tasty casserole dish. So I offer this recipe for those who might enjoy the combination. If you don’t like turnips, just double up on the kohlrabi.

2 Kohlrabi, peeled and cubed
2 Turnips, peeled and cubed
8 oz Ham, cubed
1 Onion diced
2 cloves Garlic, minced
1/2 Leek, sliced thinly
1 cup torn Baby Spinach leaves (optional)
1 tablespoon Butter or Olive Oil
2 Egg yolks
1 cup Heavy Cream
1 tablespoon Carbquick or other low carb flour or thickener
1/4 teaspoon Mace
1/4 teaspoon Garlic Pepper
1/4 teaspoon Salt

Put cubed kohlrabi and turnips into a pan, add enough water to cover and boil for about 20 minutes until fork tender. Meanwhile, sauté onion, garlic and leek in 1 tablespoon butter or olive oil. Drain.

Preheat oven to 350 degrees F.

In a bowl, mix egg yolks, cream, Carbquick and seasonings together. Blend the flour in well until it is smooth.

Spray an 8×8 inch casserole dish with cooking spray. Return kohlrabi and turnips to pan and mix in the onion mixture. Spread 1/2 of this mixture on the bottom of the casserole. Spread the diced ham on top and spread the spinach leaves over the ham. Top with the remaining kohlrabi mixture. Pour the cream mixture over the top, distributing evenly over the casserole.

Bake for 35 to 40 minutes until the cream is set.

Serves 4 hearty appetites or 6 regular servings.

Nutrition 4 servings: Calories 355 Net Carbs 11.3 g Protein 11 g
6 servings: Calories 236.7 Net Carbs 7.5 g Protein 7.3 g