Tasty low carb recipes with cauliflower, broccoli

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This week we will continue to explore our old favorite meal items with healthier, low carb alternatives.

 

Fluffy Low Carb Mashed 

Cauliflower

1 pound cauliflower florets

1 small celeriac peeled and cubed (8-10 oz)

1 large garlic clove peeled and sliced

1/3 cup heavy cream

1/2 stick butter (4 oz)

salt and pepper to taste

1 tablespoon snipped chives optional

 

Celeriac: Cut off the top and bottom of the celeriac. Then, with a sharp knife and working from top to bottom, peel the root as if you would supreme a grapefruit (see post for video link). Cut the celeriac into 1/2 inch dice, place into a pot with the sliced garlic and cover with water. Bring up to a boil and cook the celeriac until tender and easily pierced with a fork. Drain.

Cauliflower: Cut the cauliflower into florets and place into a microwavable bowl. Add 2 tablespoons of water, cover, and cook at high power 5-8 minutes or until the cauliflower is tender and easily pierced with a fork. Drain.

Puree: Place both the cauliflower and celeriac (with garlic) into a food processor and pulse to break up the pieces. Add the heavy cream and puree until smooth. Add the butter and mix again. Add salt and pepper to taste. Either mix the chives into the mash or save to garnish the top.)

 

Broccoli Casserole with Cheese 

1 pound boneless, skinless chicken breasts

1 (10-ounce) package frozen broccoli spears

1 can lower-sodium cream of mushroom soup

3 tablespoons fat-free mayo

1 cup reduced-fat shredded cheddar cheese

Boil the chicken breast until done and drain. When cool enough to handle, cut into 1-inch pieces. In a square or round casserole dish, mix mayo and soup. Add broccoli and chicken and mix well. Sprinkle with cheese. Bake at 350 for 20 minutes or until cheese is melted.

 

Easy Cauliflower Rice

1 tbsp olive oil

1 garlic clove minced

3 cups cauliflower rice

salt to taste

Add oil to a large skillet and bring to medium-high heat. When oil is hot, add in garlic and cook until lightly browned.

Add in cauliflower. Stir and cook until cauliflower is tender. If your skillet gets too dry you can add a few tablespoons of water. Season cauliflower rice with salt. Serve warm.

 

Low Carb Spaghetti Squash Casserole

1 Med-lg spaghetti squash 2-3 lbs

3 cups Chicken Shredded

½ cup Ricotta cheese

1 cup Shred Sided Cheese Cheddar

3 cloves Garlic

1 tsp Butter

½ tsp Salt more to taste

1 tsp Parsley dried

In an instant Pot, steam your spaghetti squash. You can follow the instructions to steam the spaghetti squash whole here OR slice the spaghetti squash in half and deseed it, add 1 cup of water to the bottom and place the spaghetti squash on the metal rack and steam on high for 15 minutes. Do a quick steam release. Carefully (use potholders) remove the spaghetti squash and use a fork to fluff the spaghetti squash into spaghetti strands and remove it from the skin to prepare it for the casserole. – The total time to steam spaghetti squash is about 25 minutes to reach pressure and release pressure.

Empty the water from steaming the spaghetti squash in the Instant Pot and rinse it out if necessary.

Heat the Instant Pot on sauté mode. Add 1 tsp of butter then add the garlic. Heat the garlic until fragrant. Add the ricotta and chicken and stir thoroughly. Add the parsley, salt, and spaghetti squash and stir. Add the cheese and mix until the cheese is melted.

At this point, the casserole is ready to serve.

Optional. Transfer the spaghetti squash casserole to a baking dish and top with additional cheese and broil for 3-5 minutes.






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