Guest guest Posted April 2, 2005 Report Posted April 2, 2005 I made this last week and have been eating it for days. It tastes wonderful, was super easy, and keeps well in the fridge. (It's also a good compromise for those of us who need low carb AND low saturated fat.) I just microwave an individual portion when I want it, add toppings, and chow down. 's LC " chicken enchilada " casserole: ------------------------------------------- 1-1.5 lbs ground chicken or turkey (breast if possible) 1 egg (or eggbeaters, or 2 egg whites) 1/3 cup Jena-Marie's oat fiber 1 pkg taco seasoning (I used Bearito's, from the health food store) 1/2 lg can of enchilada sauce 1 Anaheim chile, seeded and diced, or sm can Ortega diced green chiles half an onion, diced sm can sliced olives 8 oz nonfat Lifetime cheese, Mexican flavored, grated 8 oz low-fat cheddar, grated Optional toppings: sour cream, diced avocado, chopped fresh cilantro Combine first group with your hands, pat it into a 2 qt casserole, and bake @ 350F for about 25 minutes, or until done. Pour off any fat that has accumulated (there won't be much). Drizzle some enchilada sauce over it, then half the cheese, then the vegies, remaining sauce, remaining cheese. Bake at 350F until it looks cooked :@). Add toppings just before serving. (Do not microwave toppings!) Makes 6-8 filling dinners, tasty but not too spicy. If you like spicier, use jalapenos instead of an Anaheim chile, or stir in some chipotle with the enchilada sauce. Sorry, don't have the carb counts, but it barely budges my BGs. If you want to make this a meal-in-a-dish or extend it some, I'd suggest sauteeing some diced zucchini and throwing it in with the other vegies. -- el (andreafrankel at sbcglobal dot net) " wake now! Discover that YOU are the song that the morning brings... " Quote
Guest guest Posted April 3, 2005 Report Posted April 3, 2005 Oh heck--when I read you intro of low fat AND low carb I thot I had hit the jackpot & then realized it was another southwestern casserole. Oh well--It is lonely tho not to like hot/spicy. cappie Greater Boston Area T-2 10/02 1/05 A1c: 5.4 = 115 mean glu 50-100 carb diet, walking, Metformin ALA/EPO, Coq10, B12, ALC, Vit C Cal/mag, low dose Biotin, full spectrum E, Chromium P, Policosanol, fish oil cap, fresh flax seed, multi vitamin, Lovastatin 20 mg, Enalapril 10 mg 3/05:140 lbs (highest weight 309), 5' tall /age 67, cappie@... Quote
Guest guest Posted April 3, 2005 Report Posted April 3, 2005 Oh heck--when I read you intro of low fat AND low carb I thot I had hit the jackpot & then realized it was another southwestern casserole. Oh well--It is lonely tho not to like hot/spicy. cappie Greater Boston Area T-2 10/02 1/05 A1c: 5.4 = 115 mean glu 50-100 carb diet, walking, Metformin ALA/EPO, Coq10, B12, ALC, Vit C Cal/mag, low dose Biotin, full spectrum E, Chromium P, Policosanol, fish oil cap, fresh flax seed, multi vitamin, Lovastatin 20 mg, Enalapril 10 mg 3/05:140 lbs (highest weight 309), 5' tall /age 67, cappie@... Quote
Guest guest Posted April 3, 2005 Report Posted April 3, 2005 cappie@... wrote: > Oh heck--when I read you intro of low fat AND low carb I thot I had hit > the jackpot & then realized it was another southwestern casserole. Oh > well--It is lonely tho not to like hot/spicy. I can't handle hot/spicy at all. The casserole was tasty but had no " bite " . It was actually based on an older recipe called " Meatza " - knd of a low carb pizza using a meat crust. I think originally it called for bulk Italian sausage, but any kind of meat will do. Try substituting turkey Italian sausage for the ground meat, use pizza sauce and pizza toppings (vegies and maybe " light " pepperoni or Italian salami), and fat-free mozzarella with a little provolone/romano/parmesan for the cheeses. You'll have a LC/LF casserole that tastes like pizza, not southwestern! -- el (andreafrankel at sbcglobal dot net) " wake now! Discover that YOU are the song that the morning brings... " Quote
Guest guest Posted April 3, 2005 Report Posted April 3, 2005 cappie@... wrote: > Oh heck--when I read you intro of low fat AND low carb I thot I had hit > the jackpot & then realized it was another southwestern casserole. Oh > well--It is lonely tho not to like hot/spicy. I can't handle hot/spicy at all. The casserole was tasty but had no " bite " . It was actually based on an older recipe called " Meatza " - knd of a low carb pizza using a meat crust. I think originally it called for bulk Italian sausage, but any kind of meat will do. Try substituting turkey Italian sausage for the ground meat, use pizza sauce and pizza toppings (vegies and maybe " light " pepperoni or Italian salami), and fat-free mozzarella with a little provolone/romano/parmesan for the cheeses. You'll have a LC/LF casserole that tastes like pizza, not southwestern! -- el (andreafrankel at sbcglobal dot net) " wake now! Discover that YOU are the song that the morning brings... " Quote
Guest guest Posted April 3, 2005 Report Posted April 3, 2005 Cappie - you have found a soul-mate. I thought I was the only person on the planet that did not like hot/spicy. It is so difficult to find recipies that do not have all kinds of spicy stuff in them. I do not believe that there is such a thing as low fat, low carb and low spice Barb in NH Re: Good LC casserole! > > Oh heck--when I read you intro of low fat AND low carb I thot I had hit > the jackpot & then realized it was another southwestern casserole. Oh > well--It is lonely tho not to like hot/spicy. > > > cappie Quote
Guest guest Posted April 3, 2005 Report Posted April 3, 2005 Cappie - you have found a soul-mate. I thought I was the only person on the planet that did not like hot/spicy. It is so difficult to find recipies that do not have all kinds of spicy stuff in them. I do not believe that there is such a thing as low fat, low carb and low spice Barb in NH Re: Good LC casserole! > > Oh heck--when I read you intro of low fat AND low carb I thot I had hit > the jackpot & then realized it was another southwestern casserole. Oh > well--It is lonely tho not to like hot/spicy. > > > cappie Quote
Guest guest Posted April 3, 2005 Report Posted April 3, 2005 Cappie - you have found a soul-mate. I thought I was the only person on the planet that did not like hot/spicy. It is so difficult to find recipies that do not have all kinds of spicy stuff in them. I do not believe that there is such a thing as low fat, low carb and low spice Barb in NH Re: Good LC casserole! > > Oh heck--when I read you intro of low fat AND low carb I thot I had hit > the jackpot & then realized it was another southwestern casserole. Oh > well--It is lonely tho not to like hot/spicy. > > > cappie Quote
Guest guest Posted April 3, 2005 Report Posted April 3, 2005 > Cappie - you have found a soul-mate. I thought I was the only person on the > planet that did not like hot/spicy. It is so difficult to find recipies that > do not have all kinds of spicy stuff in them. I do not believe that there is > such a thing as low fat, low carb and low spice > > Barb in NH There is, it's called undressed salad:-) Cheers, Alan Quote
Guest guest Posted April 3, 2005 Report Posted April 3, 2005 > Cappie - you have found a soul-mate. I thought I was the only person on the > planet that did not like hot/spicy. It is so difficult to find recipies that > do not have all kinds of spicy stuff in them. I do not believe that there is > such a thing as low fat, low carb and low spice > > Barb in NH There is, it's called undressed salad:-) Cheers, Alan Quote
Guest guest Posted April 4, 2005 Report Posted April 4, 2005 Barb: I blame my bland tongue <LOL> I can't stand curry or most southwest flavorings either even if they are not hot/spicy. My family makes fun of me when we have cookouts. cappie Greater Boston Area T-2 10/02 1/05 A1c: 5.4 = 115 mean glu 50-100 carb diet, walking, Metformin ALA/EPO, Coq10, B12, ALC, Vit C Cal/mag, low dose Biotin, full spectrum E, Chromium P, Policosanol, fish oil cap, fresh flax seed, multi vitamin, Lovastatin 20 mg, Enalapril 10 mg 3/05:140 lbs (highest weight 309), 5' tall /age 67, cappie@... Quote
Guest guest Posted April 4, 2005 Report Posted April 4, 2005 Barb: I blame my bland tongue <LOL> I can't stand curry or most southwest flavorings either even if they are not hot/spicy. My family makes fun of me when we have cookouts. cappie Greater Boston Area T-2 10/02 1/05 A1c: 5.4 = 115 mean glu 50-100 carb diet, walking, Metformin ALA/EPO, Coq10, B12, ALC, Vit C Cal/mag, low dose Biotin, full spectrum E, Chromium P, Policosanol, fish oil cap, fresh flax seed, multi vitamin, Lovastatin 20 mg, Enalapril 10 mg 3/05:140 lbs (highest weight 309), 5' tall /age 67, cappie@... Quote
Guest guest Posted April 4, 2005 Report Posted April 4, 2005 Barb: I blame my bland tongue <LOL> I can't stand curry or most southwest flavorings either even if they are not hot/spicy. My family makes fun of me when we have cookouts. cappie Greater Boston Area T-2 10/02 1/05 A1c: 5.4 = 115 mean glu 50-100 carb diet, walking, Metformin ALA/EPO, Coq10, B12, ALC, Vit C Cal/mag, low dose Biotin, full spectrum E, Chromium P, Policosanol, fish oil cap, fresh flax seed, multi vitamin, Lovastatin 20 mg, Enalapril 10 mg 3/05:140 lbs (highest weight 309), 5' tall /age 67, cappie@... Quote
Guest guest Posted April 4, 2005 Report Posted April 4, 2005 Sorry Alan I don't care for salads either <ROTFLOL> I really don't like lettuce--feel like a rabbit eating it & I hate that " green " taste that makes me feel like I am eating grass. I do eat some salad occasionally but I don't truly enjoy it. I use baby spinach in place of lettuce usually. Instead I use steamed veggies which are then marinated in oil & vinegar overnight in the fridge & eaten cold. cappie Greater Boston Area T-2 10/02 1/05 A1c: 5.4 = 115 mean glu 50-100 carb diet, walking, Metformin ALA/EPO, Coq10, B12, ALC, Vit C Cal/mag, low dose Biotin, full spectrum E, Chromium P, Policosanol, fish oil cap, fresh flax seed, multi vitamin, Lovastatin 20 mg, Enalapril 10 mg 3/05:140 lbs (highest weight 309), 5' tall /age 67, cappie@... Quote
Guest guest Posted April 4, 2005 Report Posted April 4, 2005 : hot Italian sausage is too spicy for me--I can eat the " sweet " kind in a sauce but not a lot of it. I usually push it to the side after a few pieces. Anyhow sausage meat can hardly be considered low fat even if one liked it. Sorry--I am sure a lot of people will find your recipe great & helpful -- thanks for taking the time to send it to the list. cappie Greater Boston Area T-2 10/02 1/05 A1c: 5.4 = 115 mean glu 50-100 carb diet, walking, Metformin ALA/EPO, Coq10, B12, ALC, Vit C Cal/mag, low dose Biotin, full spectrum E, Chromium P, Policosanol, fish oil cap, fresh flax seed, multi vitamin, Lovastatin 20 mg, Enalapril 10 mg 3/05:140 lbs (highest weight 309), 5' tall /age 67, cappie@... Quote
Guest guest Posted April 4, 2005 Report Posted April 4, 2005 ps: ditto pepperoni & Italian salami--I find even regular salami too spicy. cappie Greater Boston Area T-2 10/02 1/05 A1c: 5.4 = 115 mean glu 50-100 carb diet, walking, Metformin ALA/EPO, Coq10, B12, ALC, Vit C Cal/mag, low dose Biotin, full spectrum E, Chromium P, Policosanol, fish oil cap, fresh flax seed, multi vitamin, Lovastatin 20 mg, Enalapril 10 mg 3/05:140 lbs (highest weight 309), 5' tall /age 67, cappie@... Quote
Guest guest Posted April 4, 2005 Report Posted April 4, 2005 ps: ditto pepperoni & Italian salami--I find even regular salami too spicy. cappie Greater Boston Area T-2 10/02 1/05 A1c: 5.4 = 115 mean glu 50-100 carb diet, walking, Metformin ALA/EPO, Coq10, B12, ALC, Vit C Cal/mag, low dose Biotin, full spectrum E, Chromium P, Policosanol, fish oil cap, fresh flax seed, multi vitamin, Lovastatin 20 mg, Enalapril 10 mg 3/05:140 lbs (highest weight 309), 5' tall /age 67, cappie@... Quote
Guest guest Posted April 4, 2005 Report Posted April 4, 2005 ps: ditto pepperoni & Italian salami--I find even regular salami too spicy. cappie Greater Boston Area T-2 10/02 1/05 A1c: 5.4 = 115 mean glu 50-100 carb diet, walking, Metformin ALA/EPO, Coq10, B12, ALC, Vit C Cal/mag, low dose Biotin, full spectrum E, Chromium P, Policosanol, fish oil cap, fresh flax seed, multi vitamin, Lovastatin 20 mg, Enalapril 10 mg 3/05:140 lbs (highest weight 309), 5' tall /age 67, cappie@... Quote
Guest guest Posted April 4, 2005 Report Posted April 4, 2005 A belated thanks for the LC Chicken casserole to . It sounds perfect to me, and I would definitely add a zuke to it! I have always liked spicy, but never very hot, but now that I am older and my taste buds are dying off, I use lots of heat in my food! Jo in Minnesota Heaven goes by favor. If it went by merit, you would stay out and your dog would go in. Mark Twain 1835-1910 Quote
Guest guest Posted April 4, 2005 Report Posted April 4, 2005 Oh how I can identify - even my grandchildren eat sushi with wasabi - ewwwww - they have to make special " plain " food for me. I was raised in a traditional German household where the emphasis was on pastry and bread rather than spices. But I rarely eat sauerbrauten either. Love sauerkraut but I don't consider that spicy. Mexican, Indian, Thai cuisines are just not for my palate. " Bland tongue " is a perfect way to describe it. Barb in NH Re: Good LC casserole! > > Barb: I blame my bland tongue <LOL> I can't stand curry or most > southwest flavorings either even if they are not hot/spicy. My family > makes fun of me when we have cookouts. > > > cappie > Quote
Guest guest Posted April 4, 2005 Report Posted April 4, 2005 Oh how I can identify - even my grandchildren eat sushi with wasabi - ewwwww - they have to make special " plain " food for me. I was raised in a traditional German household where the emphasis was on pastry and bread rather than spices. But I rarely eat sauerbrauten either. Love sauerkraut but I don't consider that spicy. Mexican, Indian, Thai cuisines are just not for my palate. " Bland tongue " is a perfect way to describe it. Barb in NH Re: Good LC casserole! > > Barb: I blame my bland tongue <LOL> I can't stand curry or most > southwest flavorings either even if they are not hot/spicy. My family > makes fun of me when we have cookouts. > > > cappie > Quote
Guest guest Posted April 4, 2005 Report Posted April 4, 2005 Oh how I can identify - even my grandchildren eat sushi with wasabi - ewwwww - they have to make special " plain " food for me. I was raised in a traditional German household where the emphasis was on pastry and bread rather than spices. But I rarely eat sauerbrauten either. Love sauerkraut but I don't consider that spicy. Mexican, Indian, Thai cuisines are just not for my palate. " Bland tongue " is a perfect way to describe it. Barb in NH Re: Good LC casserole! > > Barb: I blame my bland tongue <LOL> I can't stand curry or most > southwest flavorings either even if they are not hot/spicy. My family > makes fun of me when we have cookouts. > > > cappie > Quote
Guest guest Posted April 4, 2005 Report Posted April 4, 2005 Barb: my grandies eat sushi with wasabi too! I don't even like mild chilie or salsa--the taste is too strange to me. cappie Greater Boston Area T-2 10/02 1/05 A1c: 5.4 = 115 mean glu 50-100 carb diet, walking, Metformin ALA/EPO, Coq10, B12, ALC, Vit C Cal/mag, low dose Biotin, full spectrum E, Chromium P, Policosanol, fish oil cap, fresh flax seed, multi vitamin, Lovastatin 20 mg, Enalapril 10 mg 3/05:140 lbs (highest weight 309), 5' tall /age 67, cappie@... Quote
Guest guest Posted April 4, 2005 Report Posted April 4, 2005 Barb: my grandies eat sushi with wasabi too! I don't even like mild chilie or salsa--the taste is too strange to me. cappie Greater Boston Area T-2 10/02 1/05 A1c: 5.4 = 115 mean glu 50-100 carb diet, walking, Metformin ALA/EPO, Coq10, B12, ALC, Vit C Cal/mag, low dose Biotin, full spectrum E, Chromium P, Policosanol, fish oil cap, fresh flax seed, multi vitamin, Lovastatin 20 mg, Enalapril 10 mg 3/05:140 lbs (highest weight 309), 5' tall /age 67, cappie@... Quote
Guest guest Posted April 4, 2005 Report Posted April 4, 2005 Barb: my grandies eat sushi with wasabi too! I don't even like mild chilie or salsa--the taste is too strange to me. cappie Greater Boston Area T-2 10/02 1/05 A1c: 5.4 = 115 mean glu 50-100 carb diet, walking, Metformin ALA/EPO, Coq10, B12, ALC, Vit C Cal/mag, low dose Biotin, full spectrum E, Chromium P, Policosanol, fish oil cap, fresh flax seed, multi vitamin, Lovastatin 20 mg, Enalapril 10 mg 3/05:140 lbs (highest weight 309), 5' tall /age 67, cappie@... Quote
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