Tag Archives: sweet peppers

Main Dish, Poultry, Recipes

Comfort Food Equals Casserole

Photo: Cauliflower and Chicken Alfredo Casserole

Occasionally, I get an urge for some great comfort food. Things like pasta or fried chicken with mashed potatoes. I’ve found ways to make most of them work with substitutes that are lower in carbohydrates. To be honest, nothing is quite like pasta although a few are on the market that are low and taste pretty good.

Still, for a pasta or potato substitute, I keep coming back to the good old cauliflower. When it’s fresh or even frozen, the flavor is mild and works well with sauces. If you let it sit too long in the ‘fridge, it gets a stronger and not as pleasing taste. The same is true with turnips and other related vegetables.

When I saw this recipe for Chicken with Bacon, Ranch Dressing, and Penne Pasta, I was tempted to make it with a lower carb pasta, but I didn’t have any. So, I used cauliflower, and it came out great. Put that one in the make-often file. This uses pre-cooked chicken, store-bought Alfredo sauce and ranch dressing, so it comes together quickly.  I used Great Value (Wal-Mart brand) Alfredo Sauce and Mrs. Dash Garlic Herb spices.

I used my smaller bread loaf/casserole pan to bake this, and it filled it up to the top. I suggest at least 1 quart, but if you add anything else to it, use a 1-1/2 quart baking dish.

Photo: Casserole Dish
I baked this in my small loaf pan. See the beautiful layers of goodness.

Cauliflower & Chicken with Bacon Casserole

10 oz. bag frozen Cauliflower
1 cup Chicken, cooked and cut into small cubes
3/4 cup Alfredo Sauce
3 tablespoons Ranch Dressing
3 slices cooked Thick-sliced Bacon, broken into pieces
1/4 cup Red Onion, chopped or sliced
2-3 Sweet Mini-Peppers
1 cup Mozzarella Cheese
1 teaspoon Garlic Herb Spices
2 tablespoon chopped Parsley (optional)

Pre-cook the cauliflower according to instructions on the bag. I usually steam mine in the microwave for about two minutes. They do not have to be done, just partially cooked.

Preheat the oven to 350 degrees (F.) Prepare a 1-quart baking dish by buttering the inside or spray with baking spray.

Heat a small skillet, add a splash of olive oil, warm, and add the onions and chopped mini-peppers. Sauté for 2 minutes until onion is partly done.

In a medium-sized bowl, combine the cauliflower, chicken, bacon, onions, and peppers. Stir in the Alfredo Sauce, ranch dressing, and 1/2 of the mozzarella cheese. Spoon into a baking dish and top with the remaining cheese.

Bake for 20 to 25 minutes until the cheese is melted and lightly browned. Remove and allow to cool for 5 minutes. Serve with a sprinkling of parsley if you wish.

 

Makes 2 hungry hippo servings or 3 average servings.

Main Dish, Poultry, Recipes

Easy Chicken with Riced Cauliflower Dish

Photo: Chicken with Cauliflower Rice

This is a quick-to-make one skillet dinner that tastes like comfort food, especially on chilly winter nights. Based on a Green Giant recipe, it is adapted for low carb and for low sodium.  The changes to the recipe for the low sodium are listed after the regular recipe. You add extra chicken to make six servings instead of four and also get a little less cauliflower to keep the sodium under 100 mg.

This is flexible if you want to add another 1/2 cup of vegetable to it. Mushrooms, carrots, or shredded cabbage would work well in it. Carrots will pop the carbs up a one or two, so use them in sparingly.

Easy Skillet Chicken & Riced Cauliflower

This yummy skillet dish is based on a Green Giant recipe. It’s easy, delicious, and a snap to make.

2 tablespoons Olive Oil
1 pound boneless, skinless Chicken Breasts or Thighs, cut into 1-inch pieces
1 small Onion, chopped
2 cloves Garlic, chopped
2 cups Riced Cauliflower
1/2 cup Chicken Broth
1/4 cup Kohlrabi or Broccoli stems, chopped
1/4 cup Sweet Peppers, chopped
2 tablespoons grated Parmesan cheese
1 tablespoon Lemon Juice
1 tablespoon chopped fresh Oregano
Seasoning Salt to preference
Pepper

Put chicken pieces in a bowl and sprinkle seasoning salt, salt and pepper on it, then mix the seasonings into the chicken.

In a large non-stick, deep-sided skillet, heat oil over medium heat, then brown the chicken, stirring to make sure both sides are browned. Remove to a plate and set aside. Add onion, stir, and cook about 3 minutes until it is softened. Add cauliflower and garlic and continue to stir and cook for another 3 minutes. Add the peppers and kohlrabi or broccoli stems, then stir in broth.

Bring the pan to a boil, then lower the heat to simmer and cook about 5 more minutes until the vegetables are tender and the chicken is completely cooked. Stir in the Parmesan cheese, lemon juice, and fresh oregano.

Makes 4 servings

For Low Sodium, substitute the following quantities:
1 1/2 pounds boneless Chicken Breasts
1/2 cup Low-Sodium Chicken Broth, or make your own
Mrs. Dash Seasoning of choice

Image: Nutrition Information for Chicken with Cauliflower Rice

Italian Inspired Recipes, Main Dish, Recipes, Vegetarian

Italian Vegetable Sauce pairs with spaghetti squash

Image: Italian Veggie Sauce

Looking for a little comfort food on these cold winter nights? Want to keep on your Meatless Monday plan? Look no further!

This yummy meatless sauce with Italian seasonings and zucchini pairs well with spaghetti squash to give you a delicious and low carb alternative to pasta. While it comes in a little higher in carbs than I usually aim for with my recipes, it is still only 13.5 net carbs per serving.

If you’re just not into a meatless sauce, then feel free to add ground beef and/or Italian sausage to the dish. It works great either way.

Italian Vegetable Sauce with Spaghetti Squash

1 teaspoon Olive Oil
1/4 cup Onions, chopped
3 Sweet Mini-Peppers
1 teaspoon Garlic
1 15-ounce can Diced Italian Style Tomatoes
1 tablespoon Italian Seasoning Blend
Salt and Pepper to taste
2 ounces Red Wine
3 cups Spaghetti Squash
1 cup Zucchini, diced
1/2 cup Mushrooms, sliced
1 cup Spinach, fresh

Preheat oven to 385 degrees (F.)

Cut the spaghetti squash in half, remove the seeds, rub with a little olive oil, and place face down on a foil-covered baking pan. Bake for about 40 minutes until a fork inserted into the squash goes through easily. Remove and set aside to cool.

In a medium skillet, heat the olive oil, then add onions and garlic. Cook and stir for about 2 minutes until the onion sweats. Add tomatoes, seasonings, and wines. Stir and cook for a few minutes, then lower the heat to simmer and cook about 20 minutes, stirring occasionally. The sauce should be thickening. Add zucchini and cook about 10 minutes until it is almost tender. Add the sliced mushrooms and cook another few minutes.

Use a fork to separate the spaghetti strands of the squash and warm in the oven or a microwave for about three minutes.

Add the spinach to the sauce and stir it in until it is limp.

Put 3/4 cup of spaghetti squash on a plate, and top with 1/4 of the vegetable sauce. Grate Italian cheese over the top. Serve with a salad.

Makes 4 servings.

Image: Nutrition Info

 

Breakfast & Brunch, Main Dish, Recipes, Sandwiches

Amp Up the Grilled Cheese Sandwich

Photo: Deluxe grilled cheese sandwich

Still looking for a “meatless Monday” option for lunch or dinner? Here’s an easy but delicious suggestion. A grilled cheese sandwich! Not just any grilled cheese, but the deluxe version.

I’ve heard about using cheese on the outside of your sandwich for some time now and I decided to try it while elevating the basic grilled cheese sandwich a little. To do this, you need a non-stick skillet. I used my copper saute skillet to make it. It worked perfectly.

I used a low carb Muffin-in-a-Minute made in a bowl to make a tasty low-carb bread roll that I sliced in two horizontally. You can find the basic recipe link below. While I used flax meal and Bakesquick for my roll, this is easily adaptable to any low carb flour options you prefer.

To complete your meal, you can add a side salad or fried zucchini sticks, or turnip, kohlrabi, acorn squash, or celery root fries.

Low-Carb Muffin in a Minute recipe.

Deluxe Grilled Cheese Sandwich

2 Muffin-in-a-minute rolls, sliced horizontally
1 cup Cheddar Jack cheese, or Cheddar Cheese, shredded
2 slices Colby Deli Cheese
2 oz Cream Cheese
1/4 teaspoons Mrs. Dash Chipotle Pepper Seasoning
2 small Sweet Peppers, seeded and sliced or chopped
2 to 4 slices Tomato, depending on tomato size
2 slice Onion, sliced (optional)

Prepare muffin bread in the microwave and slice across to form the top and bottom of each roll.

Mix cream cheese with seasoning and add 1/4 cup shredded cheese. Spread 1/4 of the cream cheese on the inside of each slice. On one slice. On one side, place the chopped sweet pepper. On the other side, place sliced tomatoes to cover the top. Add onion, if you wish.

Preheat skillet on burner until hot, then turn to medium heat.

Place cheese slice on top of the pepper side. Put about 2 tablespoons of shredded cheese into the middle of the pan and spread it around to form the shape of the bread. Combine the two sides of the roll with filling in the middle. Place sandwich on top of the shredded cheese in the pan. Press down with the spatula to make sure the bottom of the sandwich is sticking to the cheese.
Grill for about 1 minute or until the middle cheese is beginning to melt. Put another couple of tablespoons of shredded cheese on the top of the sandwich. Place a lid over the top to keep the heat in and melt the center piece of cheese.

Carefully, using the spatula and pressing down on the top, turn the sandwich so the grilled cheese is on top. Cook for another minute until the cheese on the bottom is grilled and toasty. Remove the pan and serve.

Makes two sandwiches.

Main Dish, Mexican/Spanish Recipes, Poultry

Spicy and Yummy Chicken Fajitas

1 Comment

Keeping with the Cinco de Mayo theme, I decided to make chicken fajitas with a blended seasoning. After searching several recipes, I settled on a combination that I think works really well. It has a great spicy flavor without being too much. If you don’t like the extra spice, then omit the cayenne pepper.

This uses two large chicken breasts that add up to about three-quarters of a pound.

  • My apologies. I failed to reduce the amount of spices from the larger recipe to one-time use recipe. This is the corrected version.

Southwest Chicken Fajitas

1/2 teaspoon Red Chile Powder
1/2 teaspoon Cayenne Pepper
1/2 tablespoon Garlic Powder
1/2 tablespoon ground Cumin
1/2 teaspoon Black Pepper
1/2 teaspoon Salt
2 tablespoons Olive Oil
1 tablespoon Lime Juice
12 ounces Chicken Breast, skinless
1 medium Onion
6 mini Sweet Peppers or 1 large Bell Pepper
1 teaspoon Garlic

Go-withs:
4 low carb Tortillas
4 tablespoons Sour Cream
4 tablespoons Guacamole
4 tablespoons Salsa
1 cup Cheddar Jack Cheese

In a medium-sized bowl, big enough to hold the chicken, add the olive oil and lime juice and stir together. Add in the red chili powder, cayenne pepper, garlic powder, cumin, and black pepper and mix well until all the spices are blended. Set aside.

Peel and cut the onion into slices and put in a bowl. Trim the peppers, remove the seeds, and cut into strips. Put into the bowl and set aside.

Cut the chicken breasts into strips about 1/3-inch thick. Add to the spice bowl and use a wooden spoon to mix the strips in until they are all coated with the seasonings. Set aside.

In a cast iron or heavy skillet, heat 1 tablespoon oil and reduce to a medium high heat. Add garlic, onions, and peppers and cook until they are just tender, about three to four minutes. Remove from the skillet.

Add the chicken and cook on high heat. If you have a smaller skillet, you may need to do this in two batches. When one side is done, about two minutes, turn the chicken to cook the other side. Add the peppers and onion back to the pan and cook 2 more minutes.

Heat the tortillas, then serve with 1 tablespoon each of sour cream, guacamole, and salsa – or whatever you prefer on your fajitas. Add 1/4 cup of cheese to the plate along with a salad and you have a delicious Mexican-style dinner.

Makes four servings.

Nutrition Information per serving (Chicken and spices only):
Calories:202.5 Fat:9.8 g Net Carbs: 6.0 g Protein: 20.6 g

Nutrition Information per serving (go-withs):
Calories:230.7 Fat:17 g Net Carbs: 6.0 g Protein: 11.96 g

Note: I used whole wheat low carb tortillas, small size, that are 3 net carbs each, the other 3 net carbs in the go-withs are distributed pretty evenly among the remaining ingredients.