Tag Archives: kohlrabi

Chicken Casserole with Biscuits #2

Very similar to chicken pot pie, but easy to put together for dinner. This recipe makes 4 to 6 servings, depending on whether you serve it with a salad or other side dish or not. I used the leftovers from my roast chicken, but you can pre-cook about 2 large chicken breasts or get pre-cooked chicken from the grocery. I substituted potatoes, peas, and carrots for low carb vegetables, such as broccoli, cauliflower, green beans, and kohlrabi. Celery is an optional ingredient. If I’d had some in the house, I would have used it. So it’s up to the cook.

I tried the biscuits included with the recipe, which are basic Bisquick biscuits with seasoning, but it either didn’t adapt well to Bakesquick or something was missing from the recipe. My gut feel was that the mix needed butter or shortening in it as my biscuits came out a tough. So, I am including  my tried-and-true low carb biscuits. If you have enough free carbs, you can use a can of biscuits instead (26 grams of carbs in one biscuit!).

Chicken Casserole with Biscuits

3 tablespoons Butter
1-1/2 teaspoons Garlic
1/3 cup Onions, chopped
1/3 cup Low Carb Flour or Thick It Up™
1-1/4 teaspoon Mrs. Dash™ Italian Seasoning Blend
2 cups Chicken Broth
3 cups Chicken, cooked light meat, chopped
1 cup Kohlrabi, cubed
1 cup Broccoli & Cauliflower Blend
1/2 cup Green Beans, cut into pieces
1/2 cup Celery, cleaned and diced
3/4 teaspoon Salt
1/4 teaspoon Pepper

For Low Carb Biscuits
1-1/2 cups low carb Baking Mix or other Flour
3 tablespoons Butter or Shortening
1 tablespoon Cold Water + extra if needed
1 teaspoon Garlic powder

Preheat oven to 350 degrees F.

Use a deep-sided skillet that can go into the oven, such as a copper or cast iron skillet, to save having to transfer the casserole to a baking dish. Otherwise, spray a 6×8-inch (medium) deep-dish casserole with cooking spray.

Melt the butter over medium-high heat in the pan. Add the garlic, celery, and onions and cook for about 2 minutes. Mix in the flour, salt, Italian seasoning, and pepper. Stir the flour in well, then add the broth, stir, and bring to a boil. Continue to stir for 1 minute, then reduce heat. Stir in broccoli and cauliflower blend, kohlrabi, and green beans. Simmer 5 minutes, then add the chicken and mix well.

Prepare the biscuits. In a bowl, mix the baking mix or low carb flour, a little salt, and garlic powder together. If your using a flour, add in 1/2 teaspoon baking powder.

Cut in the butter or shortening or mix it in with your clean hand. Add the water, 1/2 at a time and mix it into the dough until you have a dough that pulls together into a ball easily, but isn’t too sticky. If it needs more water, add a little at a time. Add in seasoning or 1/2 cup shredded cheese if you wish. Separate the dough into six pieces and shape into balls, then press flat to a biscuit size.

If you’re using an oven-worthy skillet, place the biscuits on top in about the center of each serving. If you’re using a casserole dish, transfer the skillet mixture to the baking dish and put the biscuits on top.

Bake for 30 minutes. Cover with aluminum foil and bake for 10 more minutes or until the biscuits are browned. Spoon chicken mixture over the biscuits to serve.

Makes 4 to 6 servings

Image: Nutrition Information Chicken Casserole with Biscuits

 

Note: To see my original variation on this recipe, click here.  

You might also like my Chicken and Leek Pot Pie.

Easy Chicken with Riced Cauliflower Dish

Photo: Chicken with Cauliflower Rice

This is a quick-to-make one skillet dinner that tastes like comfort food, especially on chilly winter nights. Based on a Green Giant recipe, it is adapted for low carb and for low sodium.  The changes to the recipe for the low sodium are listed after the regular recipe. You add extra chicken to make six servings instead of four and also get a little less cauliflower to keep the sodium under 100 mg.

This is flexible if you want to add another 1/2 cup of vegetable to it. Mushrooms, carrots, or shredded cabbage would work well in it. Carrots will pop the carbs up a one or two, so use them in sparingly.

Easy Skillet Chicken & Riced Cauliflower

This yummy skillet dish is based on a Green Giant recipe. It’s easy, delicious, and a snap to make.

2 tablespoons Olive Oil
1 pound boneless, skinless Chicken Breasts or Thighs, cut into 1-inch pieces
1 small Onion, chopped
2 cloves Garlic, chopped
2 cups Riced Cauliflower
1/2 cup Chicken Broth
1/4 cup Kohlrabi or Broccoli stems, chopped
1/4 cup Sweet Peppers, chopped
2 tablespoons grated Parmesan cheese
1 tablespoon Lemon Juice
1 tablespoon chopped fresh Oregano
Seasoning Salt to preference
Pepper

Put chicken pieces in a bowl and sprinkle seasoning salt, salt and pepper on it, then mix the seasonings into the chicken.

In a large non-stick, deep-sided skillet, heat oil over medium heat, then brown the chicken, stirring to make sure both sides are browned. Remove to a plate and set aside. Add onion, stir, and cook about 3 minutes until it is softened. Add cauliflower and garlic and continue to stir and cook for another 3 minutes. Add the peppers and kohlrabi or broccoli stems, then stir in broth.

Bring the pan to a boil, then lower the heat to simmer and cook about 5 more minutes until the vegetables are tender and the chicken is completely cooked. Stir in the Parmesan cheese, lemon juice, and fresh oregano.

Makes 4 servings

For Low Sodium, substitute the following quantities:
1 1/2 pounds boneless Chicken Breasts
1/2 cup Low-Sodium Chicken Broth, or make your own
Mrs. Dash Seasoning of choice

Image: Nutrition Information for Chicken with Cauliflower Rice

Fantastic Low Carb Veggie Chili

Photo: Low carb veggie chili

Ready for another meatless Monday? As the weather is turning cooler in my part of the world, I’m looking at a tricky beast to manage to make a low carb vegetables-only chili. While most of the root vegetables that give this dish some substance are lower in carbs than potatoes, the amount used to replace the meat option adds in quite a few carbohydrates into the overall dish.  So this offering checks in at a little under 11 net carbs per serving. If you only have 20 or 25 net carbs to spend, this could really push your limit. But if you plan for it, you can have a nearly 0 carb breakfast (omelet with cheese) and lunch (green salad with cucumber) to free up those carbs for the chili.

While this is a meatless option, it doesn’t lose any of the spicy and delicious chili flavor of the meat version. The vegetables are delicious with the butternut giving a hint of sweetness in the dish, and they are firm enough to satisfy.  If you want a short-cut on the seasonings, Mrs. Dash Chipotle Seasoning is very good and includes almost all of the spices listed. The Jalapeno seasoning is also good.

One other thing, this chili would work well as a filling for a meatless omelet and you would only need about 1/2 cup for it. Or make a burrito with a low carb tortilla and 1/2 cup of filling.

Low Carb Veggie Chile

1 3-1/2 oz. can Jalapeno chiles, chopped
1 15 oz. can Tomatoes with chile
1 cup Butternut Squash, cubed
1 cup Kohlrabi, cubed
1 cup Turnips, cubed
1 can Baby Corn, chopped (optional)
1/2 cup Onions, chopped
3 stalks Celery, chopped
1 cup Pumpkin Puree
2 cloves Garlic, chopped
1 tablespoon Chili powder, or to taste
1 teaspoon Cumin
1 tablespoon dried Parsley or Cilantro
1 tablespoon dried Oregano
2 tablespoon chopped Basil
1 teaspoon Oil
Salt and Pepper to taste

Chop your butternut squash, kohlrabi, and turnips to about the same-size cubes. The bigger they are, the longer they will take to cook. If you can’t find kohlrabi, you can substitute in zucchini or cauliflower.

In a large pot, add oil and heat, then add garlic and onions and cook until they are fragrant. Add the chopped celery, stir, and cook about two minutes. Then add all the other ingredients except the pumpkin puree. Add enough water to just cover the vegetables.

Stir everything in the pot and bring to a boil then reduce heat to a low cook, just above a simmer. Cover and cook for an hour. Check on the vegetables to see if they are fork-tender, If not, add more water if needed, then cook another 20 minutes. Test again. Check your seasonings. If you need more spice, add it now. If the vegetables are fork-tender, then add the pumpkin puree, stir in, cover, and cook another 10 to twenty minutes. The pumpkin will help thicken the chile.

Serve in bowls with a little cheddar jack cheese and sour cream if you wish.

Makes eight 1-cup servings. If you want a little fewer carbs, a 3/4-cup serving will bring the carb count down to 8.5 nc per serving.

Photo: Nutrition Information

Give this a try and let me know how you like it and/or any other ways to serve it.

Use Prepared Mix to Make a Fiesta Scramble Breakfast Bowl

Mann's Nourish Bowl

I noticed this newish product in my grocery store among the prepared salad ingredients and bowls of cut fruit. I’d seen Mann’s Nourish Bowls on their web site when I was checking on what other prepared fresh vegetables they had. The Nourish Bowls are a complete meal for one that you may have to add an ingredient or two to complete. In this case, this was the Breakfast Fiesta Scramble bowl.

According to the instructions on the package, you just add two beaten eggs, pour in the included packet of sauce with chicken chorizo, and put it in your microwave for two or three minutes to cook. Add the small package of grated cheese on top and viola! You have breakfast. Well, I couldn’t let it sit at that since I prefer cooking my eggs in a skillet — not that I haven’t used the microwave. But in this case, I think all the fresh ingredients gained from cooking on the stove top. I did add a little extra cheese as the package has maybe a quarter of a cup. I also added two more eggs to make a total of four to serve two people. Honestly, they’ve packed enough veggies into this bowl to easily feed two and possibly three people unless you’re super hungry.

What kind of veggies, you may be asking? Good, low-carb ones. It includes cauliflower, kohlrabi, butternut squash, and kale. The packet also includes the sauce with chicken chorizo, (trust me, not a lot of it. In fact, I couldn’t really distinguish it in the sauce) and the packet of cheddar-jack cheese. You could make your own mix by chopping up equal parts of the same vegetables, but this is really convenient.

So, below are the directions to make the basic Fiesta Scramble Bowl using four eggs to serve two people. Below that are two possible variations to add more meat and flavor to the basic bowl. To be frank, I think there’s enough for two servings easily, and it wouldn’t be hard to eke out a third serving, which in turn keeps the carbs lower.

After this recipe, I’ve added two possible variations on the basic recipe that will bring more and different flavors to the bowls.

Image: Fiesta Breakfast Scramble

Fiesta Scramble Bowl

1 package Mann’s Nourish Bowls Breakfast Fiesta Scramble
4 Eggs
1 tablespoon Butter

Add butter to a large skillet and melt. Stir in the vegetables from the Fiesta Scramble package and stir fry for about 5 minutes to soften the veggies. Check to make sure that the butternut cubes are almost tender. If not, stir fry a little longer.

In the meantime, break four eggs and add pepper then whisk in preparation.

When the veggies are softened, add the packet of sauce with the chorizo chicken in it. Stir it in well and rinse the package in about two tablespoons of water, then add it to the skillet. Stir until the sauce is mixed evenly.

Add the whisked eggs and stir to scramble them into the veggies. Cook and stir until the eggs are firm. Remove from heat and sprinkle cheese on top.

Makes two servings.

Image: Nutrition Info - Basic Bowl

Variation #1 – Mexican Fiesta Bowl

1 package Mann’s Nourish Bowls Breakfast Fiesta Scramble
4 Eggs
1 tablespoon Butter
1 Chorizo sausage
1/2 teaspoon Cayenne Pepper
1/4 cup Onions, chopped
1/4 cup Cheddar Jack Cheese

In a large skillet, add the ground chorizo sausage or cut the sausage into thin slices and put in the pan. Cook and stir for a few minutes to get the chorizo done. Remove to a plate while you add the chopped onions and saute them for a couple of minutes, then add the vegetables from the Nourish Bowl packet. Cook and stir for about 5 to 8 minutes to mostly cook the veggies.

Add the chorizo back to the pan, then add the sauce from the kit. Stir to combine with the vegetables. rinse the package in about two tablespoons of water, then add it to the skillet. Stir until the sauce is mixed evenly.

Add the whisked eggs and stir to scramble them into the veggies. Cook and stir until the eggs are firm. Remove from heat and sprinkle cheese on top.

Makes two to three servings.

Image: Nutrition Info Mexican Bowl

Variation #2 – Italian Breakfast Bowl

1 package Mann’s Nourish Bowls Breakfast Fiesta Scramble
4 Eggs
1 tablespoon Butter
1/2 teaspoon Italian Seasoning
1/2 cup Tomatoes, diced
3 slices Bacon, cooked & broken into pieces
1/3 cup Mozzarella Cheese

Don’t use the cheese included in the kit.

Cook the bacon and break it into pieces. Cut up the tomato into small cubes.

Add butter to a large skillet and melt. Stir in the vegetables from the Fiesta Scramble package and stir fry for about 5 to 8 minutes to soften the veggies. Check to make sure that the butternut cubes are almost tender. If not, stir fry a little longer.

In the meantime, break four eggs and add pepper then whisk in preparation to cook.

When the veggies are softened, add the packet of sauce with the chorizo chicken in it, the bacon, and the tomatoes. Stir it in well and rinse the package in about two tablespoons of water, then add it to the skillet. Stir until the sauce is mixed evenly.

Add the whisked eggs and stir to scramble them into the veggies. Cook and stir until the eggs are firm. Remove from heat and sprinkle cheese on top.

Makes two to three servings.

Image: Nutrition Info: Italian Style Bowl

Scintillating Salmon with Orange Sauce

Photo: Salmon with Orange Basil Sauce

PK’s new doctor recently suggested she try the paleo diet to improve her health. With this pronouncement in mind, I took a look at some of the paleo recipes and chose some that I thought I could adapt to low carb that would suit both of us. As a result of this quest, I will be posting more recipes that work for both low carb like Atkins and South Beach as well as ones that work with keto and paleo.

This is a delicious recipe that I found as Orange Rosemary Salmon at PaleoLeap.com. I didn’t have any rosemary, so I substituted basil. Dried basil at that. But it worked exceptionally well, and we loved the flavor of this dish. I grilled the salmon on my new Copper Chef stove-top grill, which worked perfectly, and I cleaned it up in just a few minutes after I was done. Yay for that! I even grilled the asparagus spears along with it. The side serving that looks a bit like rice is actually riced kohlrabi, which is amazingly delicious when cooked with a bit of broth, butter, and basil.

If you were going true paleo, you would use all fresh ingredients and your chicken stock would be made from chicken bones. I, on the other hand, made mine from Better Than Bullion.

Orange Basil Salmon

Atkins, Keto, and Paleo-friendly

2 salmon fillets (about 1/2 lb)
1 garlic cloves, minced
1 teaspoon fresh Basil, minced 0r 1/2 teaspoon dried
1/2 cup fresh orange juice
1 tablespoon fresh lemon juice
1/4 cup chicken stock
1 teaspoon orange zest
1 teaspoon Olive Oil
Salt and Pepper

Use a grater or zester to scrape the orange skin until you have 1 teaspoon of orange zest. Cut the orange and squeeze out as much of the juice as you can from one large orange. I use a little of the pulp as well since I like to have it in my sauce. Combine the orange juice, lemon juice, chicken stock, and zest.

Heat the grill on high heat until hot, then turn to medium heat. Brush the salmon fillets with a little olive oil then season with salt and pepper. Place on the grill with skin side up and cook until the salmon is about half-way done, about 5 minutes. Flip so the skin side is down and continue to cook another 4 to 5 minutes. (Time will vary based on the heat and thickness of the salmon.) Add any vegetables to the grill at this point.

On another burner, heat up a saute pan and add a teaspoon of olive oil or cooking fat. Cook the garlic and fresh basil in it for a minute or so. If using dried, add it to the orange juice mixture. Pour the juice and broth into the pan and stir well. Lower the heat to medium-low and add salt and pepper to taste, about a pinch of pepper and 1/8 teaspoon of salt. Stir and cook until the mixture begins to thicken.

Meanwhile, check on the salmon as you work and turn any vegetables that need it. When the flesh looks done all the way through, use a pancake spatula and slide it between the skin and the meat. The salmon will lift off easily. Transfer it to a serving plate and spoon or pour half the orange sauce over the top.

Serve with vegetables and riced cauliflower or kohlrabi. Makes two servings.

Photo: Riced kohlrabi

Riced Kohlrabi with Basil

1 medium (4″) Kohlrabi
1/4 cup Chicken Broth or Better Than Bullion
1/2 teaspoon dried Basil
Pinch Salt
1 tablespoon Olive Oil, Coconut Oil, or Butter

Prepare this before you begin the main meal.

Peel kohlrabi, cut into cubes and put in the food processor. Pulse until the vegetable is chopped into rice-sized pieces.

In a skillet, add oil or butter, then add the kohlrabi. Stir and cook for about a minute, then add the broth, bring to a boil, then lower the heat to a simmer. Add water if it is too dry. The kohlrabi will take about 20 minutes to cook until it is tender. Add seasonings about part way through.

When done the kohlrabi should look like rice in texture. Makes about three half-cup servings.

Nutrition: Salmon with Basil Orange Sauce