Tag: casserole

Zucchini Casserole

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 334 | FAT 30G | CARBOHYDRATES 6G | FIBER 2G | NET CARBOHYDRATES 4G | PROTEIN 12G

This recipe is quick and easy to put together. It makes for a great breakfast on its own, but it is also a nice side to a dinner entrée, such as beef. The almond flour brings this casserole together better and gives it a more even consistency, but it can be omitted from the recipe if you want to eliminate most of the carbs.

INGREDIENTS:

  • 5 pieces bacon, diced
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 2 cups zucchini, grated
  • 1 cup cheese, grated (cheddar or Colby Jack)
  • ½ cup almond flour
  • ½ cup vegetable oil
  • ¼ cup heavy cream
  • 6 eggs
  • salt and pepper to taste

PREPARATION:

  1. Preheat oven to 350 degrees. Slowly render the fat from the bacon in a sauté pan or cast-iron skillet at low-medium heat. Once the bacon is rendered, but not yet crispy, add the onion and garlic and sauté until the bacon begins to crisp up and the onion just begins to caramelize.
  2. Add the bacon, onion and garlic mixture to a bowl, along with all of the other remaining ingredients. Whisk together well and pour into a greased (or sprayed) baking dish.
  3. Top with extra cheese if desired and bake at 350 degrees for 1 hour. Rotate after 30 minutes and check for doneness by poking the middle.
  • Cook Time: 1 hour(s)
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Chicken Broccoli Casserole

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 490 | FAT 38G | CARBOHYDRATES 7G | FIBER 2G | NET CARBOHYDRATES 5G | PROTEIN 31G

This recipe for chicken broccoli casserole is another ketogenic twist on a classic comfort food, where the results aren’t all that different from the original. The flaxseed meal adds a bit of fiber to the recipe and gives a nice consistency throughout, where rice would traditionally be used as the filler. Topping the casserole with the crushed pork rinds and remaining cheese gives it a nice, crispy finish.

INGREDIENTS:

  • 1 pound chicken breasts
  • 4 tablespoons olive oil
  • salt and pepper to taste
  • 1 head of broccoli, cut into small florets
  • ½ cup flaxseed meal
  • ½ cup sour cream
  • ½ cup cream cheese, softened
  • ½ cup heavy cream
  • 3 cups shredded sharp cheddar cheese, divided
  • 2 teaspoons Kosher salt
  • 1 teaspoon pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • dash of hot sauce
  • 1 ounce pork rinds, crushed

PREPARATION:

  1. Preheat oven to 375 degrees. Place the chicken on a baking sheet along with the broccoli. Toss both the chicken and broccoli in the olive oil and sprinkle lightly with salt and pepper. Bake for about 30 minutes, until the broccoli is tender and the chicken is cooked all the way through and an internal temperature of 165 degrees is reached.
  2. Pull the cooked chicken apart with two forks or chop it up into small chunks (ideally, it is pulled apart and stringy) and put it into a large bowl. Rough chop the broccoli into smaller pieces and add it to the bowl with the chicken. Add all of the remaining ingredients to the bowl, except for half (1 and 1/2 cups) of the cheddar cheese and the crushed pork rinds, and mix together thoroughly.
  3. Pour the casserole mixture into a sprayed/greased casserole pan and top with remaining cheese and pork rinds. Bake uncovered for 20-30 minutes at 375 degrees until bubbly and golden brown on top.
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.