Kroger Healthy Savings 12/7-12/13
December 7, 2016Introducing our Weekly Skinny Louisiana Approved Healthy Sales Featuring Albertsons, Kroger, & Rouses!
April 19, 2017Low Carb Zucchini Beef Casserole
Need an easy, low-net carb casserole? This dish is amazing!
For the past few years, cauliflower and zucchini have kicked kale to the curb as the ultimate carb replacement in many of our traditional recipes. (trust me – we are thrilled about this!) This simple casserole takes full advantage of both cauliflower rice (sold in the freezer section of our supermarkets) and zucchini. We continued to skinny our dish by using lean ground beef (saving a ton of calories and fat) and light sour cream. Add in some mushrooms, and we have an amazing casserole the entire family will love!
Enjoy!
Xo, Shelly
Prep Time: 15 minutes
Cook Time: 25 minutes
Serves: 8
Ingredients
- 1 pkg. frozen cauliflower rice
- 1 lb. lean (90/10) ground beef
- 1/4 cup water
- 1 tsp. olive oil
- 2 zucchini, sliced thin
- 1 pkg. fresh mushrooms, chopped
- 2 green onions, chopped
- 1 tsp. chili powder
- 1 can (4 oz) green chilies
- 1/4 cup light sour cream
- 1 cup shredded mozzarella cheese
Preparation
Step 1: Preheat oven to 350 degrees.
Step 2: Prepare cauliflower rice according to package directions. Place to the side.
Step 3: Place a large skillet over medium heat. Add beef. Cook until no longer pink.
Step 4: Add water, olive oil, zucchini, mushrooms, and onions. Cook until vegetables are soft, around 7-10 minutes.
Step 5: Stir in chili powder. Cook 1 minute.
Step 6: Stir in cauliflower rice, green chiles, sour cream, and 1/2 cup mozzarella cheese.
Step 7: Pour mixture into a greased 9 x 13 baking pan. Bake 20-22 minutes. Serve.
Nutritional Facts
Calories 190
Dietary Fat 11g
Saturated Fat 5g
Total Carbohydrates 6g
Dietary Fiber 2g
Sugar 2g
This 15 minute, high-protein, low-net carb, anti-aging dish is perfect for busy weeknights.
Spring is our favorite time in the Skinny Louisiana house. Great weather, family events, and seafood! Our favorite Louisiana seafood? Shrimp. Shrimp is a Louisiana superfood not only due to its low-calorie, high-protein ratio but also because of its antioxidants. That’s right! Shrimp is loaded with antioxidants. While we think of blueberries and cocoa as antioxidant rich foods, our Louisiana shrimp is loaded with the antioxidants selenium and astaxanthin, both amazing anti-agers. Add in our honey and olive oil, we have an amazingly high-protein, anti-aging dish!
Skinny Louisiana Honey Glazed Shrimp
1/2 tbsp. ginger
1 tbsp. low sodium soy sauce
1/4 cup water
1 tsp. lemon juice
1/4 tsp. red pepper
1 tbsp. honey
1 tbsp. olive oil
1 lb. shrimp, peeled, deveined, and thawed
In a small bowl, combine ginger, soy sauce, water, lemon juice, red pepper, and honey.
Place a medium saucepan on stove top over medium heat. Add olive oil.
Add shrimp. Cook 5-7 minutes or until shrimp no longer pink. Reduce heat to low.
Add sauce. Stir. Cook for 1-2 minutes.
Serve.
Yield: 4 servings
- 1/2 tbsp. ginger
- 1 tbsp. light soy sauce
- 1/4 cup water
- 1 tsp. lemon juice
- 1/4 tsp. red pepper
- 1 tbsp. honey
- 1 tbsp. olive oil
- 1 lb. shrimp, peeled, deveined, and thawed
- In a small bowl, combine ginger, soy sauce, water, lemon juice, red pepper, and honey.
- Place a medium saucepan on stove top over medium heat. Add olive oil.
- Add shrimp. Cook 5-7 minutes or until shrimp no longer pink. Reduce heat to low.
- Add sauce. Stir. Cook for 1-2 minutes.
- Serve.
Nutrition Facts: Calories: 170, Total fat: 5 g, Saturated fat: 0 g, Cholesterol: 170 mg, Sodium: 310 mg, Total carbohydrates: 6 g, Sugars: 5 g, Protein: 24 g.
Author: Shelly Marie Redmond, MS, RD, LDN is a culinary dietitian and author of Skinny Louisiana…in the Kitchen. Follow her on Facebook at Skinny Louisiana.