Tag Archives: cheese

Beef, Main Dish, Mexican/Spanish Recipes, Recipes

Cinco de Mayo Taco Casserole

Happy May Day! Happy Beltane!

And in just 5 days, happy Cinco de Mayo! No matter where you live, you’re likely to find people celebrating this Mexican holiday. It’s a great excuse to drink margaritas and eat your favorite Mexican food. So the challege here is what can I eat that isn’t going to explode the carb count? A few things on the menu at a restaurant are not too high in carbs, but avoid the chips, the tortillas, the beans, and the rice. That doesn’t leave much, does it?

Chile Verde is a good choice if you eat without any of the trimmings. A Chile Rellano isn’t too bad but the batter may have flour in it. Albondigas Soup is usually pretty low in carbs, although some places add rice to it. No matter what you eat out, you are likely to find hidden carbs. So what to do? Make a Mexican dish at home to celebrate with family and friends.

Here’s one that is easy to do and uses spaghetti squash as a stand-in for rice and tortillas. It’s a casserole that can be made in a stove-to-oven deep skillet or prepared in any skillet and transferred to a casserole dish. I’ll be posting two more recipes this week, so check back to see what else you can do for the day and check out the blog for many recipes already on it.

If that’s not enough, I have a Mexican Food booklet that has 15 recipes in it, most of which are not on this site. Check it out at Amazon.com or Smashwords (link in the sidebar.)

Spaghetti Squash Taco Casserole

3 cups cooked Spaghetti Squash (cooking instructions below)
1 cup Mexican Style Shredded Four Cheese
2 oz. Cream Cheese, softened
3/4 lb. Ground Beef
1/3 cup finely chopped Sweet Peppers
2 teaspoons Taco Seasoning
2 Green Onions, thinly sliced
1 can 15 oz. Tomatoes with Chile

To Cook the Squash:
About two hours before you want to make the casserole, roast the squash.

Preheat the oven to 400 degrees (f.)

With a heavy knife, like a Chef’s knife, cut the squash down the middle vertically from stem to bottom. Use a spoon to remove the seeds and any gummy strings. Rinse out and dry with a paper towel. Use about a teaspoon of Olive Oil and rub it into each side of the squash and sprinkle a little salt on it.

Spaghetti Squash face up waiting to be oiled. Turn them over to roast so the cut side is down.

Wrap a cookie tin or baking tin with aluminum foil and place the squash on top face down so the shell is on top.

Bake for 50 minutes. Remove and let cool about 15 to 20 minutes until you can handle the squash without burning your fingers. Use a fork to separate the strands of the squash into a bowl. Cover and set aside or refrigerate until you prepare the meat sauce.

Sauce and assembly:
Preheat oven to 375 degrees (f.)

In a deep skillet-to-oven pan, such as a cast iron or copper skillet, brown the ground beef until it is lightly browned. Remove to a plate or bowl and wipe any excess oil from the pan. Put the cream cheese in the pan and add the taco seasoning, sweet peppers, and tomatoes. Cook and stir until it is blended and heat up. Add the ground beef, then stir in half the cheese and add the spaghetti squash and mix until the sauce is evenly distributed into the squash. Smooth with the back of a spoon until even.

If you don’t have a skillet that can go into the oven, then transfer the mixture into a large casserole dish and smooth it with the spoon.

Sprinkle the rest of the cheese on top and put in the oven. Bake for 25 minutes or until the cheese is golden brown and the dish is bubbly.

Cooked casserole in a skillet.

Let cool about 10 minutes, then serve with sour cream and guacamole if desired.

Makes 6 to 8 servings

Nutrition Information per serving (6 servings):
Calories: 292 Fat: 20.5 g Net Carbs: 7.9 g Protein:16.2 g

Nutrition Information per serving (8 servings):
Calories: 219 Fat: 15.4 g Net Carbs: 5.9 g Protein:12.1 g

Beef, Pork, Poultry, Recipes

Cheesesteak Casserole Variant

I am all about making food that tastes good and satisfies the palate and is pretty easy to make while still staying in the low carb zone. I have a recipe for stuffed bell pepper Philly Cheesesteak made with purchased roast beef.  Easy to make, but I thought it could be simplified even more and be easier to eat . So I came up with this casserole version that is absolutely delicious. I could eat this once a week and be happy.   This is prepared in a skillet and if you have a cast iron or other oven-ready skillet, then it can go from the stovetop to the oven.  Otherwise, you can put it in a deep dish pie pan or a casserole dish.

All the flavors of the cheesesteak are in this dish, except the bread. You could make a low carb pie crust if you wish and that would add about 2 net carbs to the total count. You can also vary this by using ham or chicken in place of the roast beef and it will still be awesome. I used smoky sharp cheddar slices on top and mozzarella in the mix, but you can use whatever cheese you prefer. You can also use thinly sliced steak for an different flavor.

Cheesesteak Style Casserole

8 oz. Thinly Sliced Roast Beef, ham, or chicken
6 Slices Sharp Cheddar Cheese
1 cup Cheddar or Mozzarella Cheese, grated
2 Large Bell Peppers
1 Medium Sweet Onion – Sliced
6 oz. Mushrooms – Sliced
2 Tbs. Butter
2 Tbs. Olive Oil
1 Tbs. Garlic – Minced
Salt and Pepper – to taste

Preheat oven to 385 degrees (F.) Spray a pie pan or casserole dish with cooking spray or use a stove-to-oven skillet.

Cut bell peppers into strips or pieces. Slice onions. Cut roast beef, ham, or turkey into strips.

Add olive oil to a large skillet and heat. Add onions, peppers, and garlic. Sauté until peppers are softened. Add mushrooms and stir in then cook a few more minutes. Add salt and pepper, then add meat strips. Stir together and continue to cook another five minutes. Remove from heat and stir in the shredded cheese.

Pour the meat mixture into the casserole pan if you’re using one.  Smooth with a large spoon to evenly distribute the mixture. Top with the sharp cheddar cheese. Bake for 20 minutes or until the top is golden brown.

Makes 4 servings.

Nutrition Information per serving:
Calories: 355 Fat: 26.7 g Net Carbs: 8.5 g Protein: 20.7 g

Main Dish, Poultry, Recipes

Turkey Meatloaf with Cheese & Salsa is a Winner

Using ground turkey in a meatloaf brings a different flavor to the dinner table while still being an easy and filling meal.  The addition of cheese and salsa gives it a south-of-the-border flair. For the bread crumbs, I used the Magic Muffin recipe below with a low carb flour to make a muffin, cut it into three slices and toast them.  Let them dry out or put them in a low-heat oven to dry.

Turkey Meatloaf with Cheese & Salsa

2 lbs Ground Turkey
1/2 cup Heavy Cream
1/2 cup Water
1 cup low carb Bread Crumbs
1/4 cup minced Onions
2 Eggs
1 teaspoon Seasoning Salt
1/4 teaspoon Ground Pepper
2 cups Cheddar or Colby Cheese, shredded
1/2 cup Salsa

Preheat oven to 400(F.) Spray a standard loaf pan with cooking spray.

In a large bowl, add the turkey, milk, bread crumbs, eggs, salt and pepper and mix together using your hands. Add the cheese to the mixture and work it in. Put the meat into the loaf pan, distributing it evenly.

Bake for 45 minutes, then sprinkle a little more cheese and spread salsa on the top. Bake another 15 to 20 minutes until the turkey is done all the way through. It should have an internal temperature of 180 degrees (F.)

Let the loaf rest for about 10 minutes, then cut into slices and serve. Makes 8 servings.

Nutrition information per serving:
Calories: 474 Fat: 34.2 g Net Carbs: 3.6 g Protein: 37.3 g

Magic Muffin

Based on the Atkins Muffin-in-a-Minute recipe.

2 tablespoons Low Carb Flour
1 tablespoon Golden Flax Meal, ground
1 Egg
1 tablespoon Oil
1 tablespoon Parmesan Cheese
Pinch of Pepper
Pinch of Salt

In a mug or a straight-sided bowl, stir the egg, oil, cheese, salt and pepper together until it is completely blended. I use a rubber spatula with a small head for this. Stir in the flour and flax meal until it is thoroughly mixed in. Be sure to scrape the sides down.

Cook in the microwave for 1 minute. Take out, loosen the edges, and let cool for about 5 minutes to set up. Use a knife with a serrated edge to cut the muffin into three slices. Toast in a toaster or in the oven until browned.

Let dry out or put back in the oven on very low to dry it out to make bread crumbs. Put in a food processor to crumble.

Nutrition Information per recipe (included in the meatloaf recipe):
Calories: 297 Fat: 26.6 g Net Carbs: 2.4 g Protein: 12.8 g

Main Dish, Poultry, Recipes

Asparagus and Chicken Combine for a Wonderful Entrée

Recently, as we were cleaning up the covered items in our driveway, I stumbled across an old Better Homes and Gardens Cookbook called “Dieting for One” and thumbed through the recipes.  While they are designed for low calorie rather than low carbohydrate, many of them can be easily adapted, so I thought I would take a look at the possible choices.  This recipe is excellent because it doesn’t require any real modification for low carb.  It’s also quick and easy to prepare.

If asparagus isn’t available or you aren’t a fan, then you can substitute in a stalk of broccolini or three or four broccoli flowerets.

I’ve also included the very simple recipe for poached apple slices that the book suggested as a side dish.  Apples are not on the early phases of the low carb plan, but if you are on phase 3 or 4, a few slices will be fine.

Asparagus Capped Chicken Breasts

Adapted from Better Homes and Gardens  “Dieting for One” Cookbook

2 Chicken Half-breasts, skinless
8 teaspoons Water
2 tablespoon Reduced Sodium Soy Sauce
1/2 teaspoon Sugar Substitute
1/4 teaspoon Grated Ginger root or 1/4 teaspoon Ground Ginger (I used minced Ginger from a jar.)
1/2 cup Water
8 fresh or frozen Asparagus Spears
1/4 cup Cheddar Cheese or Swiss Cheese, shredded

Place each chicken breast between two sheets of plastic wrap on a cutting board and use a meat mallet or the side of a plate to pound the meat to a rectangular shape about 1/2 inch thick. Some frozen chicken breasts are already about this thickness, so you can skip this step.

In a shallow dish, combine 4 teaspoons water, soy sauce, and ginger and mix well. Put the chicken in the dish and turn it to coat both sides. Cover and chill for one hour.

Drain the chicken, reserving the marinade, and place on a sheet of aluminum foil on the unheated broiler rack. Turn oven to broil and cook the chicken for 3 minutes per side or until the chicken is tender. Brush it a couple of times on each side with the reserved soy sauce marinade.

In a small skillet, bring 1/2 cup of water to a boil, then add asparagus spears. Reduce heat, cover and cook for about 5 minutes. Drain.

Arrange the asparagus spears on top of the chicken on the broiler rack and sprinkle with the cheddar cheese. Broil for about one minute to melt the cheese.

Makes two servings.

Nutrition Information per serving:
Calories:190 Fat: 0.1 g Net Carbs: 3.2 g Protein: 0.1 g

Poached Sliced Apples

Use a firm apple, preferably a Gala, a Granny Smith, or something along that line.  The apple choices are numerous, but avoid using  softer apples, like the Red Delicious.

6 to 8 Apples Slices, about 1/3 inch thick (about 1/2 medium apple)
1/2 cup Water
1/4 teaspoon Cinnamon

In a small saucepan, heat the water to boiling, then add the apple slices and cinnamon and poach for about 3 minutes. Remove the slices and drain. Add as a garnish to the main course. Compliments many chicken, fish, or pork dishes.

Nutrition Information per serving:
Calories: 15 Fat: 0.1 g Net Carbs:3.2 g Protein: 0.1 g

Tip: This recipe would also work well with a 1/2 inch thick pork chop.

Main Dish, Poultry, Recipes

One Pot Chicken with Broccoli and Cauliflower Dish

I’ve always been fond of casseroles and one pot dishes.  They’re easy, delicious, and quick to make.  The combinations of foods and seasonings adds up to a comfort food meal that satisfies the hunger.  A low carb lifestyle can easily include several of these types of dishes as it’s a great way to get your necessary vegetables along with your protein.

This easy one pot meal combines chicken with cauliflower and broccoli in a tasty cheese sauce. If you wish to add a little pasta, it only ups the carbs a little so long as you don’t over-do it, but it’s entirely optional.  The dish does fine without it.

One Pot Chicken with Cauliflower and Broccoli

2 Tbsp. Olive Oil
2 to 3  large Chicken Breasts, cut into 1 inch pieces
1 Bell Pepper or 4 small Sweet Peppers
1/4 cup Spiral Pasta (optional)
Salt and pepper to taste
1/2 cup diced Onion (about half an onion)
2 cloves Garlic, minced (about 1 Tbsp.)
1 cup Chicken Broth
1 1/2 cups Cauliflower florets
2 cups Broccoli, chopped
1/2 cup Ricotta Cheese
1/2 tsp Cayenne Powder
1/4 tsp Nutmeg
1/2 cup Heavy Cream
2 cups shredded Cheddar Cheese

In a large pot, heat olive oil in a large pot. Season chicken breasts with salt and pepper. Brown chicken on both sides, then add the onions, peppers, and garlic and cook a few minutes. Add chicken broth and pasta, if you are using it and stir. Reduce the heat to low and cook for 15 minutes.

Bring a pan of water to a boil, then add the cauliflower and broccoli. Cook for 5 minutes, then drain. Add to the pot with the chicken and stir in. If there is still a lot of liquid, cook until it is reduced. If the pot is almost dry, add a little water. Stir while the broccoli is cooking. Add ricotta cheese, cream, and cheddar cheese and stir until the cheese melts. Add salt, pepper, cayenne, and nutmeg and stir in.

Makes 6 servings.

Nutrition Information with pasta per serving:
Calories: 502.3 Fat:30.8 g Net Carbs: 9.2 g Protein: 43.2 g

Nutrition Information with pasta per serving:
Calories: 486.5 Fat:30.9 g Net Carbs: 6.1 g Protein: 42.6 g

For variety, the leftovers can be put in a pan and reheated in the oven to bake it.  Cook on 375 degrees (F.) for about 30 minutes, then top with 1/4 cup Cheddar Cheese and bake another 5 minutes.  OR you can do what I did, which is make a pot pie from it.  To do that, put 1 cup of the cooked chicken mixture in each of 2 ramekins and microwave for about 1 minute each to take the chill off.  In a small bowl mix these ingredients:

1/4 cup Low Carb Flour (such as CarbQuick or Almond Meal)
1 tablespoon Cream
1 tablespoon Water
Pinch Salt
1/4 teaspoons Ground Pepper
1 tablespoon grated Parmesan Cheese
1 Egg

Put 1/2 the batter on top of chicken mixture in the ramekins and bake at 375 degrees (F) for 25 minutes. Pull out and sprinkle a little cheddar cheese on top and bake another 5 minutes to melt and lightly brown the cheese.  Let cool about 5 minutes before serving.