Zucchini Casserole

This Zucchini Casserole recipe has layers of zucchini and eggs in a cheesy, garlic cream sauce. High in protein and low in carbs, this casserole is a perfect Keto side dish the whole family will enjoy. From nosugarnoflourrecipes.com .

Zucchini Casserole


Ingredients:

3 small zucchini (4 cups sliced)
2 teaspoons kosher salt
2 Tablespoons olive oil
1 yellow onion, diced (if tolerated)
2 cloves garlic, minced
1 green onion (if tolerated)
1 cup heavy whipping cream
1 cup shredded cheddar cheese
¼ cup parmesan cheese, shredded (if tolerated)
½ teaspoon ground black pepper (if tolerated)
2 large eggs
1 ½ cups crumbled fresh mozzarella cheese (can also use shredded)


Directions:

1. Prepare the zucchini: Remove the top and bottom, and slice it thin. Place the zucchini slices in a large tray covered with a clean tea towel or paper towel. Sprinkle some salt on top so they’ll release excess water. Leave it for 10-15 minutes, and then repeat it on the other side. Then dry the zucchini using a clean towel. Take a 9’’ round baking pan, and arrange ⅓ -¼ of the zucchini slices on the base. Set aside.

2. Preheat the oven to 400 degrees F.

3. Add two tablespoons of olive oil into a skillet and sauté onion and garlic until fragrant (about 2 minutes). Add sliced green onion (the white part only) and stir until the onion is translucent.

4. To the skillet, over medium heat, add heavy cream, cheddar, and parmesan cheese; mix until smooth and slightly thickened. Remove from heat.

5. Season cheese mixture with ground black pepper, and add beaten eggs. Whisk to combine.

6. Cover the zucchini slices with creamy sauce and mozzarella cheese. Repeat two to three more layers with the rest of the zucchini, the sauce, and mozzarella cheese.

7. Bake this zucchini casserole for 20 minutes or until zucchini is fork-tender. Serve warm.


Notes
• To avoid a watery dish, we salt the zucchini in the first step. If you skip this step, you may need to use a skimmer at the end to remove zucchini from dish (leaving behind some of the extra liquid).
• Want to finish with a crunchy topping? Add crushed pork rinds (if tolerated) to the top of the dish before baking. You can also try Panko bread crumbs.
• Use a combination of yellow squash and zucchini for a pop of color.
• Add fresh parsley after baking for some bright color if desired.


Recipe FAQs

Is zucchini keto?
Yes, zucchini is approved for keto diets. It’s high in water content and fiber with only about 2 net carbs per serving.
Can I make this casserole with egg whites only?
No, the casserole recipe will not work with egg whites only. The yolk provides necessary fats, liquid and protein to bind the casserole together. It also adds a richer flavor than egg whites alone would provide.
How do I keep zucchini from getting mushy? Salting the zucchini, then patting it dry with a towel helps keep the zucchini from getting watery as it bakes. You should also be careful not to over cook the zucchini. It doesn’t need much time in the oven. As soon as it is easy to pierce with a fork, it is ready to eat.
How do you store leftover zucchini casserole?
Baked zucchini casserole tastes best enjoyed warm the same day it is made. Leftovers can be tightly covered and stored in the fridge.

Rosemary Chicken Lasagna

Rosemary Chicken Lasagna with creamy Béchamel Sauce …and a little tip on how to make this lighter and faster when pressed for time! Sub mushrooms for the chicken or a delicious vegetarian version! From feastingathome.com.

Rosemary Chicken Lasagna


Ingredients:

Lasagna Filling:
1 1/2 lbs chicken breast, cut into small bite sized, 1/2 inch pieces (or replace some with mushrooms)
1–2 tablespoons olive oil
1 teaspoon salt, pepper to taste (if tolerated)
8 oz sliced mushrooms (optional- or replace with 8 oz more chicken)
1/2 onion- diced (if tolerated)
6 cloves garlic -chopped
1–2 tablespoons fresh rosemary- chopped (or 2 teaspoons dried)
1–2 cups packed, chopped fresh spinach (optional)

Bechamel Sauce Ingredients:
4 tablespoons butter (or olive oil)
4 tablespoons flour
1 tablespoon fresh rosemary, chopped (or 1 teaspoon dried)
3 cups whole milk (or use half and half and water)
1 1/4 tsp kosher salt (if tolerated)
1/2 tsp nutmeg (if tolerated)
1/4 tsp white pepper (if tolerated)
Truffle oil– optional but amazing

Lasagna ingredients:
No-boil lasagna noodles, fresh pasta sheets, or use egg roll wrappers for an extra light version! (check for problem ingredients)
12 oz fresh or grated mozzarella, divided -saving 4 oz for béchamel
15 oz whole milk ricotta
3/4 cup Parmesan, grated (if tolerated)
1 tablespoon lemon zest (if tolerated)
Truffle oil– optional but amazing


Directions:

1. Preheat oven to 400F

2. Make the Filling: (see notes below for vegetarian) Cut chicken into 1/2 inch, bite size pieces and season with 1 teaspoon salt and cracked pepper to taste. Saute in a skillet, on medium heat, with 1-2 tablespoons olive oil until golden brown, and cooked through. Place chicken in a bowl and set aside. Wipe out the pan and add a little more oil. Add mushrooms and onion and saute until tender, on med heat, about 7 min. Add garlic and rosemary, (before adding the dried rosemary to the food, rub the needles between your fingers and hands or grind them before putting them in the dish. This helps release volatile oils and increases the herb's fragrance and flavor.) and saute 2 more minutes. Season with 1/2 tsp salt and lower heat to med low, and saute until mushrooms release their liquid. Add chopped spinach, stir until wilted and add this to the chicken. Set aside.

3. Make Bechamel Sauce: In a small pot, melt butter on med low heat. Add flour and stir for 2-3 minutes on med heat until flour is golden. Whisk in milk one cup at a time. Add rosemary and bring to a gentle simmer, do not leave unattended, stirring constantly. Add 4 oz. mozzarella and stir until melted and thickened. Add salt, nutmeg and white pepper. Stir until incorporated, set aside.

4. Assemble Lasagna: Use fresh pasta sheets if possible. If not available, substitute large egg roll wrappers or dry lasagna noodles. Butter or grease a 9 x 13 inch pan. Pour ¾ cups bechamel sauce in the bottom and spread out. Lay down one layer of pasta (or two layers of egg roll wrappers). Using a teaspoon, place teaspoon sized dollops of ricotta, using up about half the container. Spread out the 1/2 of the chicken mushroom filling, drizzle 1/2 C bechemal, sprinkle 1/4 C Parmesan, and 4 oz of the fresh mozzarella and half of the lemon zest. Repeat, adding another single layer of pasta, or a layer of egg roll wrappers, lightly pressing down. Add dollops of ricotta, the remainder of the chicken mushroom filling, 1/2 C bechamel, the remaining mozzarella, 1/4 C Parmesan and remaining lemon zest. At this point, you could drizzle with a little truffle oil (it’s delicious). Top with the last layer of pasta (or egg roll wrappers) pour the remainder of the bechamel, spreading evenly. Add the final 1/4 C of Parmesan. Sprinkle with a little rosemary.

5. Bake: covered tightly with foil in a 400F oven for 40 minutes or until hot and bubbly. Remove foil and bake uncovered until top is golden, about 15 more minutes. Let rest out of the oven 10-15 minutes before cutting, so it sets up.

6. Enjoy!


NOTES
An easy way to do this is to make the filling ahead (and refrigerate), that way, on the day of, you could make simply make the bechemal sauce and assemble. You can also make the whole lasagna ahead.

You can make this vegetarian by subbing mushrooms for the chicken. You will need 1 ½ -2 pounds total. You could also sub other sautéed veggies into the mix, or more spinach. Saute the mushrooms and onion, and when tender, add the garlic and rosemary and season with salt and pepper. Add chopped spinach and wilt.

Easy Vegetarian Brunch Pie – IC Friendly!

Good Morning! Let’s do brunch! You can even have this yummy veggie pie for dinner! From icdietblog.wordpress.com .

Easy Vegetarian Brunch Pie – IC Friendly!


Ingredients:

10 ounces fresh or frozen green vegetables (broccoli, spinach, asparagus, etc.), cooked & chopped (if using frozen spinach thaw and squeeze as much moisture out the spinach as possible)
1 cup pure sour cream or pure Greek yogurt (if tolerated and check for problem ingredients)
1 cup grated or shredded cheese (mild cheddar is good)
1 cup cottage cheese, preferably low fat
1/2 cup Bisquick (check for problem ingredients)
1/4 cup melted butter
2 eggs


Directions:

1. Heat oven to 350 degrees Fahrenheit. Grease pie plate.
2. Spread vegetables into bottom of plate.
3. Beat together remaining ingredients. Pour into pie plate.
4. Bake 30-35 minutes. Cool 5 minutes & cut into 6-8 slices.
5. Serve & enjoy.

Spinach Stuffed Chicken Breasts

Niki came up with another winner, Spinach Stuffed Chicken Breasts! She had some extra spinach and chicken, so she did an ingredients search on Allrecipes and found this gem. Niki substituted cottage cheese for the mayo to make it IC Friendly. She also left out wrapping it in bacon since she hasn't tested bacon yet and wasn't feeling brave. Feel free to add if it's safe for you (check for problem ingredients). From nikicooks.blogspot.com.

Spinach Stuffed Chicken Breasts


Ingredients:

1/2 cup cottage cheese (substitute for mayo)
1 (10 ounce) package frozen chopped spinach, thawed and drained
1/2 cup crumbled feta cheese
2 cloves garlic, chopped
2 Tsp minced onion (if tolerated)
4 skinless, boneless chicken breasts
Dash rosemary
Dash salt
1 Tbsp olive oil


Directions:

Preheat oven to 375 degrees. In a medium bowl, mix cottage cheese, spinach, feta cheese, garlic, and onion until well blended. Set aside. Carefully butterfly chicken breasts, making sure not to cut all the way through. Sprinkle the chicken with rosemary and salt. Brown chicken in olive oil on stove-top first. Spoon spinach mixture into chicken breasts. Secure with a toothpick. Place in shallow baking dish. Cover. Bake in the preheated oven for 45 minutes, or until chicken is no longer pink in the center and the juices run clear.

One-Pan Chicken and Gravy Recipe

Julie’s introduction of this wonderful recipe tells it all! She says, “More and more, I’m looking for very simple recipes that are still delicious and I may have just hit the ball out of the park with this One-Pan Chicken with gravy recipe. When I began playing with this one I was in the mood for a roasted chicken flavor but also wanted to satisfy my comfort-food need with gravy. This baby has both a pan roasted chicken, gravy and garlic…like 20 cloves of garlic to set your taste buds alight!” From soberjulie.com.

One-Pan Chicken and Gravy Recipe


Ingredients:

2 Tbsp. cooking oil
8 chicken thighs, skin on
Salt and pepper (if tolerated or omit)
20 cloves of peeled, separated garlic
2 Tbsp. of flour
1-3/4 cup chicken broth (without problem ingredients)
2 Tbsp. of butter


Directions:

1. Heat your oven to 400 degrees F with the rack in the center.
2. Heat oil on high in a large oven-safe skillet on stove top.
3. Salt and pepper each chicken thigh lightly then pan-roast in the oil for approximately 7 minutes, turning regularly until well browned. Remove and set aside.
4. Keep the skillet on the stove top, reduce the heat to medium and sauté the garlic cloves for 3 minutes or until they’re brown. Add in the flour and stir until combined well.
5. Add in the chicken and place the skillet with lid on in the pre-heated oven for 15 minutes.
6. Remove the skillet from the oven, place back on the burner. Remove chicken from the skillet and over medium heat, whisk in the broth and salt and pepper. Once combined, reduce the heat to a simmer and stir in the butter. Once combined, add in the chicken and allow the skillet to simmer for 10 minutes.

Easy Whole Wheat Pizza Dough

Need an easy whole wheat pizza dough to make your own home made pizza? Callie found this recipe from an IC Safe Cookbook. This recipe is so easy that the kids can help you make this. From callieknutrition.com .

Easy Whole Wheat Pizza Dough


Ingredients:

1 1/4 cup white flour
2 1/4 tsp yeast
1/2 tsp salt
2 tbsp oil
1 cup warm water (not boiling)
1 cup whole wheat flour


Directions:

Pre-heat the oven to 375 degrees. Combine the white flour, yeast, and salt in a large mixing bowl. Add the oil and warm water to the mixture and combine with an electric mixer. Mix on high speed for several minutes until a soft, elastic dough forms. Stir the whole wheat flour gradually, by hand. When it's all incorporated, you should be able to easily pick up dough and knead it gently until you get a soft dough ball. I did this right in the bowl - that's the benefit of a large mixing bowl! Set aside in a warm place and cover with plastic wrap or even just a dish towel. Let the dough rise for about 1-15 minutes.

Roll out the dough into two 12-inch circles. Poke with forks to prevent bubbling. Place on a baking sheet or if you're really fancy and cool, a pizza stone. You can add toppings and then bake for about 12-15 minutes, or you can just bake the crust ahead of time and add your toppings later. If you're baking the crust with the toppings on it, turn the broiler on for the last few minutes of baking to get a lightly crispy outside crust.