Broccoli Cheddar Casserole for a Crowd
Ingredients:
• 8 cups chopped broccoli
• 1 cup chopped onion -- finely chopped
• 3/4 cup butter
• 12 eggs
• 2 cups cream
• 1 1/2 teaspoons salt -- pepper to taste
• 2 cups grated cheddar cheese -- divided
Instructions:
Melt butter in a skillet over medium heat. Add broccoli & onion; sauté till crisp tender; about 5 minutes. Set aside. In a bowl, beat the eggs, add the cream & 1 3/4 cups of the cheese. Mix well. Stir in the broccoli/onion mixture, salt & pepper. Pour into a greased 3 quart baking dish; set in a larger pan filled with 1" of hot water. Bake uncovered at 350*F for 45-50 minutes or until a knife inserted near the center comes out clean. Sprinkle on remaining cheese. Let stand for 10 minutes before serving.
Servings: 12-16
Per serving {12}: 6.2 minus 2 gr. fiber= 4.2 carbs & 12.9 gr. protein
Per serving {14}: 5.3 minus 1.7 gr. fiber= 3.7 carbs & 11.1 gr. protein
Per serving {16}: 4.6 minus 1.5 gr. fiber= 3.1 carbs & 9.7 gr. protein
*Excellent served with a high protein dish, eg.turkey, chicken, roast beef or roast pork.
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Chili Cheese Rellenos Casserole
Ingredients:
• 1 tablespoon butter
• 1 cup onion – chopped
• 9 ounces green chiles -- canned, drained
• 6 ounces grated cheddar cheese
• 6 ounces Monterey jack cheese – grated
• 3 large eggs
• 3/4 cup sour cream
• 1/4 teaspoon red pepper flakes
• 1 cup chopped tomatoes -- seeded
Instructions:
Lightly grease an 8" round or square pan. Melt butter in a medium sized skillet over medium high heat. Add onion, cook& stir until crisp tender. Stir in drained chopped chilies, and then spoon mixture into prepared pan. Sprinkle the cheeses over the onion & chilies. In a small bowl, beat the eggs slightly. Then beat in sour cream & pepper flakes. Spoon mixture evenly over the cheese mixture in pan. Sprinkle chopped tomato evenly over all. Bake at 350 for 35-45 minutes or until a knife inserted near centre comes out clean.
Carb count per serving: 7.3 minus 1.1 grams fiber= 6.2 carbs & 18.7 grams protein
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Deluxe "Stuffed" Potatoes
Ingredients:
• Mock Mashed Potatoes
• 20 ounces frozen cauliflower
• 1 teaspoon chicken bouillon
• 1/4 teaspoon white pepper
• 1 teaspoon onion flakes -- dried, minced
• 2 tablespoons butter
• 2 tablespoons heavy cream
• Stuffed potatoes
• Batch of Mock Potatoes
• 1/2 cup sour cream
• 8 slices bacon -- crisp, crumbled
• 2 green onions -- diced fine
• 6 tablespoons butter
• 2/3 cup grated cheddar cheese
To prepare mock mashed potatoes:
Preheat oven to 375°F. Cook cauliflower in microwave or on stovetop until it isVERY done - fall-apart fork tender. Drain well and mix cauliflower with all other ingredients except cream in food processor or with a powerful mixer (hand or stand). Mixing with mixer will give "lumpier" results than a food processor, but some people feel the lumps make it seem even more like mashed potatoes.
Add cream slowly and mix again. (You must be careful adding liquid. If you add too much, you are in for trouble. Your dish may take a tiny bit more or less than the called for amount of cream.)
To prepare the "stuffed" potatoes
Preheat oven to 375°F. Spoon the prepared mashed "potato" mixture into 6 individual ramekins or oven-safe custard cups (spray these with PAM first for best results.) Cover large cookie sheet with foil and sit all 6 dishes on the cookie sheet and place in preheated oven for 15 minutes (a bit less if your mixture came out thick and a bit longer if it came out too wet.) Remove from oven. Add pats of butter (about 1 Tbsp each) on each serving dish. Sprinkle bacon bits evenly over each dish and then top with shredded cheese. Place dishes under broiler for about 1-2 minutes (broilers vary so watch this CLOSELY!) until cheese is melted (and slightly browned if you like.) Remove from oven and allow sitting for 2-5 minutes. Sprinkle green onions on each (optional) and top with a dollop of sour cream. Serve immediately.
6 servings at 9.5 minus 3.4 gr. fiber= 6.1 carbs each
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Pizza Pie
Ingredients:
• 2 lbs of hamburger
• One 8 oz can of Hunts tomato sauce
• Two four oz cans of mushroom
• Italian Seasoning
• Garlic Powder
• Salt and Pepper
• Mozzarella Cheese (We used 12oz)
• Pepperoni
Instructions:
Mix Tomato sauce with Italian seasoning and Garlic Powder. (Less carbs than the pizza sauces) In a 11.5 X 8 pan, press hamburger flat in the pan, and slightly raised at the edges. Add salt and pepper. Bake at 325 for 30 minutes or until no longer pink. Remove juice from the pan, and pat the meat dry with a paper towel. Spread the tomato sauce over the hamburger. Cover with Pepperoni, Mozzarella Cheese, more pepperoni, mushrooms, and more cheese! Return to oven until cheese has melted throughout! You can add onions, peppers, olives, anchovies, or whatever you normally eat on a pizza!
28.5 total - Six servings - 4.75 Carbs/serving
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Ham and Swiss Quiche
Ingredients:
• 4 ounces cooked ham – chopped
• 1/4 cup finely chopped onion
• 2 cups shredded Swiss cheese
• 1 cup mayonnaise
• 4 large eggs
• 2/3 cup cream
• Salt & pepper -- to taste
• Dash paprika -- garnish
Instructions:
In a medium bowl, beat the eggs, mayonnaise, cream. Stir in the chopped ham, onion, salt and pepper. Spray or grease 6 jumbo muffin tins {or a 9"pie plate/quiche pan}; evenly divide the mixture into the tins or pour into the quiche pan. Bake in a preheated 375*F oven for approximately 40 minutes. It might take less or more time so test with a knife after 30 minutes.
6 jumbo individual quiche or 6 slices @ 4.5 carbs & 18.7 gr. Protein
*Serve with bacon or sausage for a filling breakfast or with a tossed salad for brunch/lunch.
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Chili Relleno Squares
Ingredients:
• 2 large eggs
• 6 egg whites
• 1/4 cup all-purpose flour -- or Atkins Bake Mix*
• 1/2 teaspoon baking powder
• 1 cup cottage cheese
• 1/4 cup shredded cheddar cheese
• 1/4 cup shredded mozzarella cheese
• 4 ounces green chile -- drained, chopped
• 1/2 teaspoon Tabasco sauce – optional
Instructions:
In a small bowl, beat eggs lightly; add flour and baking powder. Combine remaining ingredients in a separate bowl. Mix in egg mixture. Pour into an 8-inch square pan coated w/ cooking spray. Bake at 400F for 15 min. Reduce heat to 350F and bake for 35 min. more. Cut into 12 squares and serve warm or cold.
12 squares at 3.7 minus 0.1 gr. fiber=3.6 carbs & 6.8 gr. protein{with all purpose flour}
&8 gr. protein{with Atkins Bake Mix}
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Sweet Potato Casserole with "Marshmellow" Topping
Ingredients:
• 1/2 cup sweet potato -- cooked, mashed*
• 1/2 cup canned pumpkin
• 1 cup squash -- cooked, mashed*
• 4 large eggs
• 2/3 cup cream
• 1 teaspoon guar gum
• 1/4 cup butter
• 1/2 teaspoon salt
• 1 teaspoon cinnamon
• dash allspice
• dash cloves
• 1/2 cup splenda
• 1 teaspoon Brown Sugar Twin
• Low Carb Marshmallows for topping -- optional
*The sweet potato & summer squash are measured after they have been cooked & mashed.
Instructions:
Prepare sweet potato and squash to their recipe ready condition as listed above. Ingredients should be room temperature. Preheat oven to 325°F. Butter a 9-12" casserole dish. In large mixing bowl, stir together mashed sweet potato, pumpkin, and mashed squash (any summer squash is acceptable here). If some lumps remain, don't worry about it - they add a little character to the dish! In a separate bowl beat eggs with guar gum, Splenda and Brown Sugar Twin. Add heavy cream and mix (with hand mixer) until well mixed and beginning to thicken. Add egg/cream mixture to sweet potato mixture and stir by hand to mix lightly. Add salt& spices; Mix to distribute. You may wish to taste here for your sweetness and spice preference. If more is needed, add it now. Spoon mixture into buttered casserole dish and smooth to even out. Cut remainder of 1/2 stick butter (after using some to butter dish) into thin pats and distribute them over top of casserole. Bake for 35-45 minutes until browned at edges and cracking a bit. Remove from oven and cool 10 minutes before sprinkling with marshmallows. Optionally, you can sprinkle a bit of extra cinnamon on top.
NOTE: You can top this dish with artificially sweetened meringue instead of marshmallows if you prefer. If you use meringue, give the dish a few moments under the broiler to brown the meringue tips before serving.
6 servings at 7.9 minus 1.4= 6.5 carbs each {this # is without the "marshmallow" topping; adjust if using them}
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Turkey Salad Casserole
Ingredients:
• 4 cups cooked turkey -- or chicken, cubed
• 1 cup celery – diced
• 1/2 cup slivered almonds – toasted
• 1 teaspoon salt
• 1/2 teaspoon dried thyme
• 1/4 teaspoon pepper
• 1 1/2 cups mayonnaise
• 1 cup cheddar cheese -- shredded
Instructions:
Combine the first 8 ingredients in a greased 2 quart baking dish. Sprinkle with a touch of paprika. Bake, uncovered, in a pre-heated oven 450 degree oven for 15 minutes or until heated through.
Serving: 4-6
4 servings @7.1 carbs minus 1.8 gr. fiber = 5.3 carbs each
6 servings@ 4.8 carbs minus 1.2 gr. fiber =3.6 carbs each
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Casseroles
