Low-Carb Enchilada Casserole with Ground Turkey and Chiles

This Ground Turkey Low-Carb Enchilada Casserole was so good, I had leftovers for breakfast one day. And this healthy enchilada casserole made with ground turkey is low-carb and gluten-free!

Makes 8 servings; recipe created by Kalyn and inspired by Green Chile and Chicken Mock Enchilada Casserole.
Ingredients:

1 large onion, chopped in pieces about 1/2 inch or slightly smaller
1 large Poblano (Pasilla) pepper, chopped in pieces about 1/2 inch or slightly smaller
2 tsp. + 2 tsp. olive oil
2 lbs. lean ground turkey (I used Jenni-O ground turkey with only 10% fat)
salt and fresh ground black pepper to season turkey
2 cans (15 oz.) red chile enchilada sauce (I recommend mild unless you really like a lot of heat; I used Hatch Gluten Free Red Chile Enchilada Sauce.)
3/4 cup light sour cream (plus more for serving if desired, optional)
1 large can (27 oz.) whole green chiles (I found Hatch Whole Green Chilies, 27-Ounce can at Amazon.com, but they are more expensive that way.  Look for them in a Mexican market if you can.)
1 cup + 1 cup grated low-fat Mozzarella cheese
1/4 cup + 1/4 cup grated low-fat 4 Cheese Mexican Blend

Instructions:
Chop onion and Poblano (Pasilla) pepper, then heat 2 teaspoons olive oil in a large heavy frying pan and saute the onions and peppers over medium-high heat until they're starting to brown, about 5 minutes.  Remove onions and peppers to a bowl, heat the other 2 teaspoons olive oil and saute the ground turkey over medium-high heat until it's nicely browned, breaking apart with the turner.   (Most ground turkey in the U.S. has added water, so you will need to evaporate all the water before the browning will start.)  Season the turkey with salt and fresh-ground black pepper to taste.

Once the turkey is well-browned, add the sauteed onions and peppers back into the pan with the meat, add the 2 cans red chile enchilada sauce, and simmer over low heat until the mixture is thickened and most all the liquid has evaporated, about 30 minutes.

When the meat/sauce mixture is thickened, turn off the heat and let cool for about 10 minutes.  Preheat oven to 400F/200C.

While the meat cools, drain the whole green chiles into a colander placed into the sink.  Use your fingers or a knife to split the chiles open and remove any seeds, stacking them in two piles so you can make two equal layers of chiles in the casserole.  (Pat each chile dry with a paper towel as you go if they seem wet.)



When the meat mixture is cool, stir in the sour cream. Spray a 9 inch x 13 inch glass or crockery casserole dish with non-stick spray.  (Any size similar will work.)  Lay half the whole chiles in the bottom of the casserole dish, making sure the entire bottom is covered.  Spread half the meat/sauce mixture over the chiles and top with half the Mozzarella and half the 4 Cheese Mexican Blend.

Make another layer each of whole green chiles, meat/sauce mixture, and cheese.  Bake uncovered for 35-40 minutes, or until the top is nicely browned and the casserole is bubbling.  Serve hot, topped with a dollop of low-fat sour cream if desired.
source:http://www.kalynskitchen.com/2014/03/ground-turkey-low-carb-enchilada-casserole.html

Low-Carb Stuffed Peppers with Turkey Italian Sausage, Ground Beef, and Mozzarella

These Low-Carb Stuffed Peppers with Turkey Italian Sausage, Ground Beef, and Mozzarella are delicious and easy to make! And this recipe is also gluten-free and the peppers freeze well for an easy meal later.

Makes six servings, recipe created by Kalyn)

Ingredients:

6 red or green peppers, or a mixture of colors

1 pound extra lean ground beef (called beef mince outside of the U.S.)

1 pkg. (5 links/19.5 oz) turkey Italian sausage (hot or mild, but I prefer hot)

1 cup diced onion (1 medium onion)

1 cup diced red pepper (tops of peppers)

4-6 tsp. olive oil for browning meat and veggies

Vege-sal to season meat (or use salt)

fresh ground black pepper, to season meat

1 cup (or slightly more) spicy tomato sauce with basil (I use my own Marinara saucefrom the freezer so I know it is sugar free. Bottled sauce is fine, but check the label to get the one that is lowest in sugar.)

2 cups grated low fat mozzarella cheese (I used skim milk mozzarella cheese with 5 grams fat per ounce)

1/2 cup grated Parmesan (optional,  you could use a little less mozzarella if adding this)

Instructions:

Preheat oven to 375F/190C. Cut tops off peppers, making a deep enough cut that you have some pepper to chop for the filling. Square off the bottom of each pepper to make them stand up. (It's nice to have a small hole in the bottom so any extra fat can drain out, and cutting off the bottoms also accomplishes this.)  Clean out inside of peppers and wash if needed.  Choose a pan that will keep the peppers standing upright and spray with olive oil or nonstick spray.

In very large frying pan, heat a small amount of olive oil and cook hamburger until lightly browned.  (I use my turner or a potato masher to break up the meat into smaller bits as it cooks.)  Put the browned meat in a colander or fine-mesh strainer, rinse with very hot water to remove fat, and let drain. In same frying pan, add a tiny amount of olive oil, squeeze turkey sausage out of links, and cook until lightly brown.  Add to hamburger in colander and rinse again.  

Add a bit more oil to pan and cook chopped peppers and onions for about 3-4 minutes, until barely starting to soften. Turn off heat and put meat back into pan with peppers and onions. Add about 1 cup tomato sauce, just enough to barely moisten the mixture. Season mixture with salt and pepper to taste. Let mixture cool slightly, then mix in cheeses, saving about 1/4 cup Mozzarella for the top of the peppers.

Put the peppers in the pan standing upright.  Stuff each pepper with meat/veggie/cheese mixture, using a large spoon and pressing in tightly until you use all the filling. Put a pinch of Mozzarella cheese on the top of each pepper.  Cover the dish loosely with foil, tenting it up so it doesn't touch the tops of the peppers.

Bake, covered with foil about 30 minutes. Take off foil and bake about 20 minutes more, until cheese is melted completely and top is slightly browned.   Serve hot.

This freezes well, so even if you're only cooking for one or two I recommend making the full amount and stashing some in the freezer for lunches or easy dinners another time

source :http://www.kalynskitchen.com/2005/04/stuffed-peppers-with-italian-sausage.html

5 Deliciously Healthy Low-Carb Casserole Recipes

Deliciously Healthy Low-Carb Casserole Recipes; these recipes for low-carb comfort food can help you make it through the holidays or get back on track in January!
Low-Carb Mock Lasagna Spaghetti Squash Casserole

This Low-Carb (and Gluten-Free) Mock Lasagna Spaghetti Squash Casserole is serious comfort food, and you won't miss the carbs. We used turkey Italian sausage in this spaghetti squash lasagna, but make a meatless version if you prefer.



(Makes 6 - 8 servings, depending on what you serve it with; recipe created by Kalyn.)

Easy Cheesy Zucchini Bake Recipe (Low-Carb, Gluten-Free)

If you like zucchini, fresh basil, and cheese, you'll love this Easy Cheesy Zucchini Bake. And for those who care, this tasty recipe is low-carb, gluten-free, meatless, and South Beach Diet friendly.

(Makes 4-6 servings; recipe adapted from a recipe by Karen Niessing in Penzeys Back to School 2011 Catalog, with suggestions from my sister Pam.)

Twice-Baked Spaghetti Squash with Pesto and Parmesan

Spaghetti squash is delicious with pesto and Parmesan and this Twice-Baked Spaghetti Squash with Pesto and Parmesan is low-carb and gluten-free. It makes a nice winter side dish if you're avoiding higher-carb vegetables.

Baked Chicken with Curry Sauce

Years ago when my niece Kara got married we had a recipe shower, and her future mother-in-law shared this recipe for chicken breasts with a creamy sauce.

  It's one of those simple recipes that really do taste good, and when I first started the South Beach Diet I ate this fairly often for an easy dinner.  Nowdays I rarely cook with canned soup, but I can see from the stats that this recipe does have some fans despite the fact that it's gone for six years without a photo!

Alice Springs Chicken Casserole/low carb/

My brother-in-law Kelly's version of Alice Springs Chicken from Outback Steakhouse inspired this low-carb Alice Springs Chicken Casserole.

Makes  4-6 servings, recipe inspired by a version of Outback Steakhouse Alice Springs Chicken created by my brother-in-law Kelly)

Low-Carb Mock Lasagna Spaghetti Squash Casserole

This Low-Carb (and Gluten-Free) Mock Lasagna Spaghetti Squash Casserole is serious comfort food, and you won't miss the carbs. We used turkey Italian sausage in this spaghetti squash lasagna, but make a meatless version if you prefer.



(Makes 6 - 8 servings, depending on what you serve it with; recipe created by Kalyn.)

Spaghetti Squash Ingredients:
1 large spaghetti squash, about 4 pounds
2 tsp. olive oil (for brushing squash)
2 tsp. Italian Herb Blend (for sprinkling on squash before roasting)

Sauce Ingredients:
2 tsp. olive oil
5 links (19.5 oz.) hot turkey Italian Sausage
3 cups marinara sauce (Use a 24 oz. jar or homemade marinara sauce; look for the sauce with the least sugar if you use sauce from a jar.)
1 tsp. dried basil
1 tsp. Italian Herb Blend
1 tsp. garlic powder (or use minced fresh garlic if you prefer)

Casserole Ingredients:
2 cups cottage cheese (regular or low-fat)
2 eggs
1 tsp. Italian Herb Blend
2 cups grated Mozzarella (regular or low-fat)
1/2 cup coarsely grated Parmesan cheese (plus more to add at the table if desired.)

Instructions:
Preheat oven to 400F/200C.  If desired, microwave the spaghetti squash for about 5 minutes (to soften the skin so it's easier to cut.)  Cut squash in half lengthwise and scrape out the seeds.  Brush the inside of each half with olive oil and sprinkle with Italian Herb Blend.  Roast the squash on a flat baking sheet about 50-60 minutes, or until the squash strings apart easily with a fork.  (You can also  cook the spaghetti squash in a crockpot or cook the spaghetti squash in a pressure cooker for this recipe.)

While the squash cooks,  heat the olive oil in a large non-stick frying pan, squeeze the turkey sausage out of the casings, and brown sausage well, breaking it apart with a turner while it cooks. (I like to use an old-fashioned Potato Masher to break the sausage apart.)  When the sausage is well-browned, add the 3 cups of sauce, dried basil, Italian Herb Blend, and garlic powder, and simmer on low until most of the liquid has evaporated, about 30 minutes.



Put the cottage cheese into a bowl, add the eggs and Italian Herb Blend, and mix with a fork until the egg is well-mixed into the cottage cheese.  Prepare grated Mozzarella and coarsely grated Parmesan.  Spray an 8 inch by 11 inch casserole dish with non-stick spray.  (You can also use my favorite square glass casserole dish, but for this recipe I liked the rectangular dish a little better.)

When the spaghetti squash is done, turn oven heat down to 375F/190C and let squash cool for a few minutes.  Then use a fork to scrape the squash away from the skin, separating it into strands of "spaghetti."  Discard the skin.

In the casserole dish, layer half the spaghetti squash, half the reduced sauce mixture, half the cottage cheese mixture, half the Mozzarella, and half the Parmesan.  Repeat with another layer each of squash, sauce, cottage cheese mixture, Mozzarella, and Parmesan.

Bake uncovered until the casserole is bubbling hot and the cheese is melted and lightly browned, about 40-45 minutes.  Serve hot, with additional Parmesan cheese to add at the table if desired.
source:http://www.kalynskitchen.com/2015/01/low-carb-mock-lasagna-spaghetti-squash-casserole.html

Easy Cheesy Zucchini Bake Recipe (Low-Carb, Gluten-Free)

If you like zucchini, fresh basil, and cheese, you'll love this Easy Cheesy Zucchini Bake. And for those who care, this tasty recipe is low-carb, gluten-free, meatless, and South Beach Diet friendly.

(Makes 4-6 servings; recipe adapted from a recipe by Karen Niessing in Penzeys Back to School 2011 Catalog, with suggestions from my sister Pam.)



Ingredients:
2 medium-sized zucchini, cut in slices or half-moon slices
2 medium-sized yellow squash, cut in slices or half-moon slices
2-4 T chopped fresh basil (or even less, depending on how much you like the flavor of basil)
2 T thinly sliced green onion
1/2 tsp. dried thyme
3/4 tsp. garlic powder
1/2 cup + 1/2 cup low-fat white cheese (I used Pizza Cheese, which is a low-fat blend of Mozzarella, Provolone, Romano, and Parmesan)
1/2 cup coarsely grated Parmesan (I would use a little less if you only have the very finely grated Parmesan from a can)
salt and fresh ground black pepper to taste

Instructions:
Preheat oven to 350F/180C.  Spray an 8" x 8" baking dish with olive oil or non-stick spray.  Wash the squash and cut in slices or half-moon slices.  Wash basil, spin dry or dry with paper towels and finely chop.  Slice green onions.

Combine the sliced squash, chopped basil, sliced green onions, dried thyme, garlic powder, and both kinds of cheese and stir together until the veggies are coated with cheese and the herbs are well-distributed.  Season with salt and fresh ground black pepper.  Put the mixture in the baking dish and bake uncovered for about 25-30 minutes.



When the zucchini is nearly cooked through, take the casserole dish out of the oven and sprinkle over the remaining 1/2 cup of grated cheese.  Put the dish back in the oven and bake 10-15 minutes longer, or until the cheese is melted and nicely browned and zucchini is fully cooked.  Serve hot.

This kept well in the fridge overnight, but mine was gone the next day so I don't know if it would last longer than that!
source:http://www.kalynskitchen.com/2011/07/recipe-for-easy-cheesy-zucchini-bake.html

Twice-Baked Spaghetti Squash with Pesto and Parmesan

Spaghetti squash is delicious with pesto and Parmesan and this Twice-Baked Spaghetti Squash with Pesto and Parmesan is low-carb and gluten-free. It makes a nice winter side dish if you're avoiding higher-carb vegetables.



(Makes about 6 servings, recipe created by Kalyn.)

Ingredients:
1 large spaghetti squash (6-8 lbs.)
1-2 T olive oil (depending on how big your squash is)
1-2 tsp. Italian Herb Blend (or use other seasoning of your choice)
3 T basil pesto (more or less to taste)
1 cup + 1/4 cup coarsely grated Parmesan cheese
salt and fresh ground black pepper to taste

Instructions:
Preheat oven to 400F/200C. Wash outside of spaghetti squash if it's dirty, then cut squash in half lengthwise. Use a sharp pointed spoon to scrape out seeds and stringy gunk that's around the seeds.

Cut ends off squash if desired, then rub inside surface with a small amount of olive oil and Italian Herb Blend. Put squash on baking sheet that you've sprayed with non-stick spray. Roast squash, starting to check after about 40 minutes and removing when squash is still firm but strings apart fairly easily into spaghetti-like strands.  (It took about 50 minutes for the large pieces of squash I had.)

Let squash cool a few minutes if needed, then scrape out strands into a plastic bowl or baking pan and discard skins. Gently mix in pesto and the cup of coarsely grated Parmesan cheese, season with salt and fresh ground black pepper, then pour squash/cheese mixture into a gratin dish and top with 1/4 cup more Parmesan cheese. Bake 20-30 minutes more, until mixture is slightly bubbling and cheese is melted and starting to brown. Serve hot.
source:http://www.kalynskitchen.com/2009/02/recipe-for-twice-baked-spaghetti-squash.html

Baked Chicken with Curry Sauce

Years ago when my niece Kara got married we had a recipe shower, and her future mother-in-law shared this recipe for chicken breasts with a creamy sauce.  It's one of those simple recipes that really do taste good, and when I first started the South Beach Diet I ate this fairly often for an easy dinner.  Nowdays I rarely cook with canned soup, but I can see from the stats that this recipe does have some fans despite the fact that it's gone for six years without a photo!



When I made this a few days ago to take photos, I did it the way I used to, cutting the chicken into pieces so the sauce would cover it as it was cooking.  No matter how you make it, this isn't the most photogenic dish, but I hope the photos help show that it really is pretty tasty.

(Makes 6 servings; recipe from Kara's mother-in-law.)

Ingredients:
6 boneless, skinless chicken breasts, trimmed
1/4 cup mayo (use real mayo, it's only 1/4 cup)
1 cup low fat sour ceam
1 can cream of chicken soup (Campbells, not low fat or low sodium)
2 tsp. sweet curry powder, more or less to taste
(for curry powder, I like Penzeys Sweet Curry)
1 T fresh lemon juice

Instructions:
Preheat oven to 350F. Trim all fat and tendons from chicken breasts. I like to cut each breast crosswise to make 4-5 pieces, which gives more surface for the sauce to penetrate, but this isn't necessary.

Put chicken into glass casserole dish sprayed with non-stick spray. (Use the smallest size casserole which will hold all the chicken.) Mix other ingredients in bowl, then spread over chicken. Bake 40-60 minutes, until bubbling and slightly starting to brown.  I usually check it at least once and separate the chicken pieces so the sauce is running down between them.  Serve hot
source:http://www.kalynskitchen.com/2005/04/baked-chicken-with-curry-sauce.html