Casseroles and Bakes #1

[Mitra]

Index to recipes for casseroles and bakes:


Aunt Sadie's Shepherd's Pie -- 21g protein, 7g ECC (kosher, dairy-free)
Cauliflower and Ham Casserole -- 13g protein, 4g ECC
Chicken Spiedie Pie -- 33g protein, 7gECC
Eggplant 'Lasagne' -- 25g protein, 9g ECC
Ham and Vegetable Gratin -- 20g protein, 8g ECC
Italian Casserole (link to recipe at fontlady's site)
Meatza (from Karen Barnaby's cooking class) -- 34g protein, 6g ECC
Noodle Kugel -- 29g protein, 10g ECC (kosher, dairy, vegetarian)
Parmigiana di Melanzane (Eggplant Parmesan, vegetarian)
Ranch Ham 'n Cabbage Bake -- 16g protein, 7g ECC
Spaghetti Squash "Carbonara" Style -- 11g protein, 12g ECC (from Karen Barnaby's cooking class)
Three-Layer Savory Ricotta "Pie" -- 20g protein, 6g ECC (vegetarian, from LowCarbLuxury e-zine, April 2006)
Toft Shred & Cheese -- 20g protein, 7g ECC (vegetarian, egg-free)


Also make sure to check out the thread for Casseroles & Bakes #2 (http://www.proteinpower.com/forum/showthread.php?t=408)!

[Mitra]

Parmigiana di Melanzane (Vegetarian)
60g protein, 30g carb

Ingredients:
Olive Oil
1 Onion, thinly sliced
1-2 Cloves of Garlic, thinly sliced
1 medium or 2 small aubergine (eggplant), sliced 1/4" thick
1/2 glass White Wine or Vermouth
1 tin Tomatoes (& Tomato puree or chopped Sun-dried Tomatoes if they're not very good)
2 balls Mozarella, sliced
2 oz Ground Almonds
Salt & Pepper
Basil
1 oz Parmesan

Heat the oven to 190°C (375°F). Sautee the onion in the olive oil until it softens. Add the garlic and cook for a minute. Add the aubergine slices, then the wine or vermouth. Cover the pan and cook for about 5 minutes. Add the tomatoes and salt. Cover and cook for 5-10 minutes. Break the tomatoes up with the side of a wooden spoon (if they're not chopped tomatoes). If the aubergine is cooked, leave the lid off the pan until the excess moisture has evaporated, otherwise cook for a few more minutes with the lid on first.

In a gratin dish, layer half the aubergine mix, almonds, 1 mozarella, almonds, basil, salt & pepper twice, topping with grated parmesan.

[Gaelen]

TOFU SHRED AND CHEESE -- 20g protein, 7g ECC

Recipe By : Gaelen
Serving Size : 1 cup Preparation Time : 30-40 min.
Categories : vegetarian, casserole, egg-free

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 ounces Tofu shred
1 cup shredded cheddar cheese
1/2 cup half and half
1/2 cup soy milk -- unsweetened
1 cup daikon -- diced
1 cup broccoli florets
2 tablespoons butter
1 teaspoon olive oil
1 tablespoon ground almonds
1 tablespoon wheat germ

Boil the daikon, broccoli and tofu shred in salted water for 3-4 minutes,
until noodles are tender and broccoli is bright green. Drain and set
aside.

In the same saucepan, melt the butter with the oil. Spoon out about 1
tablespoon and set aside. Stir in the soy milk and half and half and heat
through. Melt in the shredded cheese.

Mix the tofu shred and vegetables with the cheese sauce, and pour into a 1
1/2 quart casserole. Mix the remaining butter, wheat germ and ground
almonds for a topping. Sprinkle the wheat germ on top, and bake at 350
degrees for 20-25 minutes until topping is golden and casserole is bubbly.

Yield: "4 cups"

Per Serving : 352 Calories; 27g Fat (64.5% calories from fat); 20g Protein;
12g Carbohydrate; 5g Dietary Fiber; 56mg Cholesterol; 260mg Sodium.

[Gaelen]

This is a link to the April issue of the free e-zine Low Carb Luxury and its recipe for Savory Three-Layer Ricotta pie. This vegetarian recipe comes in at 20g protein and 6g ECC and combines several cheeses, spinach and a layer of Italian-seasoned cooked tomatoes into a wonderful portable pie that's not a pizza and not a quiche, but has some of the wonderful portability of both. Enjoy!

Three-Layer Savory Ricotta "Pie"
http://www.lowcarbluxury.com/magazine/lclnewsvol07-no4-pg4.html

[Gaelen]

* Exported from MasterCook *

Aunt Sadie's Shepherd's Pie -- 21g protein, 7g ECC

Recipe By : Gaelen
Serving Size : 1 1/4 cup Preparation Time : 1 hr.
Categories : casserole, beef, kosher, dairy-free

Amount Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds ground beef
1 3/4 cups sauerkraut -- drained
1 package Manischewitz potato pancake mix -- (small)
1 egg
1 cup water
1 teaspoon olive oil

Mix the ground meat and sauerkraut, and pour into a 2 1/2 quart casserole
dish.

Beat the egg, mix in the water and potato pancake mix and let stand about
2 minutes or until thickened. Spread over the ground meat mixture, and flute with a fork.

Drizzle or spray the potato pancake mix with a bit of olive oil.

Bake at 350 degrees, 40 to 45 minutes until top is golden and crispy. Let the pie stand 10 minutes and then slice into 8 wedges and serve.

Yield: 1 pie, about 10 cups

Per Serving : 405 Calories; 32g Fat (70.5% calories from fat); 21g Protein;
9g Carbohydrate; 2g Dietary Fiber; 120mg Cholesterol; 614mg Sodium.
Exchanges: 3 Lean Meat; 1/2 Vegetable; 4 1/2 Fat.

[Gaelen]

This is a great recipe to make use of some of your leftover holiday ham, from Laura/Tortoise from the old eatprotein boards.

Cauliflower and Ham Casserole -- 13g protein, 4g ECC

Recipe from : Laura/Tortoise
Serving Size : 6 Preparation Time :0:00
Categories : Casserole, ham

Amount Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 medium cauliflower (separate into individual flowerettes)
2 cups Ham -- chopped fine -- or less
3 egg yolks
8 ounces sour cream
1/2 cup Parmesan cheese -- or less, fresh grated

Cook cauliflower in boiling salted water until tender. Take out of water
carefully and let drain in strainer.

Butter a casserole dish and put in it a layer of cauliflower, and then a layer of the very finely chopped ham. Alternate layers, ending with a top layer of cauliflower.

Beat the egg yolks, add 1/2 pint sour cream and pour over cauliflower mixture. Sprinkle parmesan cheese over top and bake until brown.

Source: This recipe came from threads at lowcarber.org

Per Serving : 223 Calories; 17g Fat (70.0% calories from fat); 13g Protein;
4g Carbohydrate; 0g Dietary Fiber. Exchanges: 10 Lean Meat; 1/2 Non-Fat Milk; 14 Fat.

[Gaelen]

Don't let the size of the ingredient list overwhelm you--this pie is easy to put together and wonderful to eat!

Chicken Spiedie Pie -- 33g protein, 7gECC

Recipe By : Gaelen
Serving Size : 1 cup, or 1/4 of pie Preparation Time : 45 min.
Categories : casserole, chicken

Amount Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 lbs. chicken breast -- cut into chunks
1/3 cup lemon juice -- 1 whole lemon, quartered
2 tablespoons extra virgin olive oil
1 T. dried oregano
1 T. basil leaves -- fresh, chopped
1/2 tsp. salt
1/2 tsp. pepper
6 oz. marinated artichoke hearts -- chopped
3/4 cup mushrooms
3/4 cup green onions
1/4 cup black olives
1/2 cup red bell pepper, chopped
1 tsp. dried oregano
2 T. basil leaves -- fresh, chopped
2 cloves garlic -- chopped fine (about 1 T.)
additional salt and pepper to taste
80 grams phyllo dough -- 4-5 sheets, thawed
1/4 cup butter -- melted

Quarter the lemon and remove as many pits as possible. Place the lemon,
olive oil, oregano, basil, salt and pepper in a zip-close plastic bag and
squeeze the lemon quarters to get all the juice.

When the marinade is combined, add the chunks of chicken breast and
chopped artichoke hearts to the bag, and mix thoroughly. Let the chicken
and artichokes sit in the marinade at least four hours in the refrigerator, or overnight.

Chop the mushrooms, green onions and red pepper, and finely chop the black
olives, basil and garlic.

Strain the marinade from the chicken and check for any stray lemon pits.
Place the strained marinade, chicken and artichokes in a pan and simmer,
along with the chopped mushrooms, green onions, black olives, red pepper,
dried oregano, and fresh basil. Add additional salt and/or pepper to taste. Simmer, covered for 15-20 minutes or until the chicken is cooked through.

Melt the butter, and lay the thawed phyllo dough on waxed paper covered
with a wet towel.

Lay four layers of phyllo dough, buttering each sheet, in a 9" pie plate or two small casseroles. The sheets of dough will drape over the sides of the dish.

Fill the pie plate or casseroles with the chicken and vegetables, reserving the liquid. When the dish is filled to the rim, pour the liquid from the stew over the top (divide the liquid between the casseroles if making two dishes.)

Fold the phyllo that draped over the edges into the center of each dish. Fill in any open areas on the top of the pie with shreds of phyllo dough. Generously butter the phyllo on the top of the pie.

Bake at 350 degrees for 15-20 min., or until the phyllo on top of the pie
is golden brown.

Yield: 1 pie, about 4 cups

Per Serving : 530 Calories; 35g Fat (64.8% calories from fat); 33g Protein;
11g Carbohydrate; 4g Dietary Fiber; 118mg Cholesterol; 781mg Sodium.
Exchanges: 1 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 4 1/2 Fat.

[Gaelen]

Eggplant 'Lasagne' -- 25g protein, 9g ECC

Recipe By : ms_psl, PPBBS yahoo! group files
Serving Size : 1/15th of pan Preparation Time : 90 min.
Categories : casseroles, beef, ham/pork

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 lb. Italian sausage -- sweet
1 lb. ground beef
1/2 cup sweet onion -- chopped
28 oz. tomatoes, canned -- (or about 10, fresh)
2 T tomato paste
1 clove garlic
1 tsp dried basil
salt and pepper to taste
1 1/2 lbs. eggplant
16 oz ricotta cheese
3 eggs
1 1/2 lbs mozzarella cheese -- shredded
grated parmesan -- optional

Combine sausage, hamburger, onion and garlic, and brown very well,
draining the grease if necessary.

Add: anything you like for a tomato base into the meat..I used about 10
small homegrown tomatoes that were too soft to eat alone, plus 2 TB of
concentrated tomato paste. You can use spaghetti sauce, if you have the
carbs to spare, or canned tomatoes seasoned with the Italian herbs.

Next: cook tomatoes in juice (fresh or canned) and tomato paste down and
add your Italian spices, basil, salt and pepper

Then: peel and cut one eggplant into about 1/4"slices. Do Not salt.

Mix the ricotta with the eggs. This thickens that layer in the casserole.

Layer this together in a large, deep 9x12 lasagna pan:
Layer of meat sauce
Layer of eggplant slices
Layer of ricotta cheese
Layer of mozarella cheese.
Repeat to the top ending with meat sauce.

Bake at 350 degrees till bubbly. Put a cookie sheet under the pan to catch
any drips as it starts to bubble. Let set for about 10 min. before you serve.

This makes a huge casserole, and freezes very well.

Per Serving : 445 Calories; 34g Fat (67.8% calories from fat); 25g Protein;
11g Carbohydrate; 2g Dietary Fiber; 142mg Cholesterol; 684mg Sodium.
Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 4 1/2 Fat.

[Gaelen]

Here's another way to use up extra vegetables and extra holiday ham:

Ham and Vegetable Gratin -- 20g protein, 8g ECC

Recipe By : Gaelen
Serving Size : 1 1/4 cup Preparation Time : 45 min.
Categories : casserole, pork, ham

Amount Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups ham -- diced
2 cups cauliflower -- chopped
1/2 cup green onion -- chopped
1/4 cup Italian parsley -- chopped fine
1 cup daikon radish -- diced
1/2 cup cheddar cheese -- shredded
1/2 cup half and half
1/2 cup sour cream
ground black pepper -- to taste
2 tablespoons parmesan cheese -- grated

Par-boil, steam or microwave the cauliflower and daikon for 3-4 minutes
until just tender.

Mix the ham, chopped parsely and green onions, and the steamed vegetables.

Into the warm vegetable-ham mixture, stir the shredded cheddar, half and
half, and sour cream. Grind black pepper over the mixture to taste.

Mound the mixture into a shallow 2 quart casserole dish, and top with the grated parmesan. Bake at 350 degrees for 30 min. or until bubbly and slightly
browned on top.

Yield: about 6 cups

Per Serving : 314 Calories; 22g Fat (63.2% calories from fat); 20g Protein;
10g Carbohydrate; 2g Dietary Fiber; 79mg Cholesterol; 1075mg Sodium.
Exchanges: 2 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 3 Fat.

Gaelen's notes: Because ham can be salty, and so can the parmesan cheese, I didn't add any salt to this. You can also use leftover turkey, roast chicken, lamb or pork loin--just adjust the seasonings.

[Gaelen]

TracyJ from the old eatprotein boards had the good fortune to be living in Vancouver BC when Karen Barnaby, author of The Low Carb Gourmet taught cooking classes associated with her restaurant. Tracy had permission to share these recipes, handouts from the cooking classes.

Meatza (from Karen Barnaby's cooking class) -- 34g protein, 6g ECC

Recipe By : Karen Barnaby's cooking class (from TracyJ, PPBBS files)
Serving Size : 1/8th pie Preparation Time : 90 min.
Categories : beef, cassseroles

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 lb. lean ground beef
1/4 cup onion -- finely diced
1 clove garlic -- minced
1 egg
1/2 cup grated Parmesan cheese
3/4 tsp. salt
1/4 tsp. freshly ground pepper
2 Tbsp. extra-virgin olive oil
3/4 lb. sliced mushrooms
sea salt and freshly ground black pepper
1 c. bell pepper -- thinly sliced (red is nice)
1 c. tomato sauce -- *carb count varies, see Note
12 oz. mozzarella cheese -- grated
1 tsp. dried oregano -- optional

Crust: Preheat the oven to 450F. Combine the beef, onion, garlic, egg,
Parmesan cheese, salt, and pepper. Mix well. Pat out evenly onto a 16-inch
rimmed pizza pan.

Bake for 10 minutes. Remove from the oven and carefully pour out the juices that have accumulated in the pan. The meat will have shrunk to about 12-inches and this is fine.

Mushroom & Pepper Topping: In a large frying pan over high heat, heat the
olive oil. Add the mushrooms, season with salt and pepper and fry until they are browned and the liquid has evaporated. Scoop the mushrooms out of the pan into a sieve to drain and add the peppers to the pan. Fry until the peppers are slightly limp. Add to the mushrooms.

Preheat the broiler to high. Spread the tomato sauce evenly over the base
and scatter with the mushrooms and peppers. Cover evenly with the
mozzarella cheese and sprinkle with oregano. Broil until bubbly and lightly browned. Cool on a rack for a few minutes before slicing. Yields one 12" meatza, or 8 good-sized slices.

Tracy's class notes: Use lean or extra-lean ground meat, because it
shrinks less in the cooking. You can make this with any combination of
ground meats you wish. You can use any low-carb ingredients you wish on
the pizza. Karen says you needn't cook the mushrooms/peppers first, but she prefers the taste. The pre-cooking is also why she drains the mushrooms in the sieve: it makes for a drier pizza.

On Meatza, Karen's recipe for Simple Tomato Sauce provides 8 servings and counts for sauce add 33 calories, 1g carb and a trace of protein and fat to the total for each Meatza slice. For the recipe, see the thread of Savory Sauces in the 'Appetizers, Small Bites and Side Dishes' forum.

Yield: "8 slices, one 12" pizza"

Per Serving : 524 Calories; 40g Fat (68.5% calories from fat); 34g Protein;
7g Carbohydrate; 1g Dietary Fiber; 150mg Cholesterol; 742mg Sodium.
Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 5 Fat.

[Gaelen]

Noodle Kugel -- 29g protein, 10g ECC

Recipe By : Gaelen
Serving Size : 3/4 cup Preparation Time : 1 hr.
Categories : casserole, dairy, kosher, vegetarian

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 ounces egg noodles -- cooked (makes about 1 1/4 cups)
3 ounces tofu shred
7 1/2 ounces farmer's cheese (dry curd cottage cheese)
4 eggs -- beaten
1/4 cup sour cream
1 teaspoon cinnamon
2 tablespoons dried cranberries -- chopped
2 teaspoons brown sugar -- Brownulated

Chop the tofu shred into pieces about a half-inch long. Boil the noodles and tofu shred until just cooked, about 6 minutes.

While the noodles cook, break up the farmer's cheese with a fork. Beat the eggs into the cheese, then the sour cream. Finally, stir in the cinnamon, brown sugar and dried cranberries.

Drain the cooked noodles, and mix them into the cheese/egg sauce. Pour the whole mixture into a shallow 1 quart baking dish or pie plate, and bake at 375 degrees for 35-45 minutes or until the top is golden brown. Serve warm, drizzled with a touch of honey or sugar free maple or orange syrup.

Yield: about 4 cups, 6 servings

Per Serving : 227 Calories; 17g Fat (48.3% calories from fat); 29g Protein; 12g Carbohydrate; 2g Dietary Fiber; 157mg Cholesterol; 205mg Sodium.
Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates.

[Gaelen]

(note: you can use any leftover protein with this--pork, poultry, lamb in the same amount as suggested for the ham)

Ranch Ham 'n Cabbage Bake -- 16g protein, 7g ECC

Recipe By : Gaelen
Serving Size : 1 cup Preparation Time : 30 min.
Categories : casserole, ham, pork

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 cups cabbage -- shredded
2 cups carrot -- shredded
1 cup celery -- chopped
4 cups ham -- cooked, diced
3/4 cup mayonnaise
3/4 cup sour cream
1 packet ranch-style dressing mix
1 3/4 cups cheddar cheese -- shredded
freshly ground black pepper -- to taste
2 tablespoons green onion -- chopped, for garnish

Boil the shredded cabbage, carrots chopped celery in boiling water for 4-5
minutes or until just tender. Drain and set aside.

Mix the mayonnaise, sour cream, cheddar cheese and dry ranch dressing mix
thoroughly. Add ground pepper to taste.

Combine the vegetables, dry ranch dressing mixture and diced ham. Pour the
mixture into a 2 quart casserole.

Top with reserved shredded cheddar and chopped green onion. Bake at 375
degrees for 20 minutes or until bubbly and beginning to brown on top.
Serves four.

Yield: "10 cups"

Per Serving : 361 Calories; 30g Fat (73.0% calories from fat); 16g Protein;
9g Carbohydrate; 2g Dietary Fiber; 65mg Cholesterol; 980mg Sodium.
Exchanges: 0 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 3 Fat.

[Gaelen]

Here's another recipe TracyJ brought to the old eatprotein boards from handouts from her cooking class with gourmet chef and cookbook author Karen Barnaby, Vancouver BC. Enjoy!

Spaghetti Squash "Carbonara" Style -- 11g protein, 12g ECC (from Karen Barnaby's cooking class)

Recipe By : Karen Barnaby, from TracyJ, PPBBS files
Serves : 6 to 8 Preparation Time : 1 hr.
Categories : ham/pork, casserole

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 1/2 lb. spaghetti squash
2 Tbsp. extra-virgin olive oil
2 oz. prosciutto -- finely diced
3 oz. large eggs
1 c. water
1 c. whipping cream
1/2 tsp. sea salt
1/2 tsp. ground black pepper -- (grind fresh!)
1 1/2 c. grated Parmesan cheese

Preheat the oven to 400F. Trim the stem from the squash, cut in half
lengthwise and scrape out the seeds. Place cut side down on a backing dish
and cover tightly with foil. Bake for 30 minutes until the squash yields when pressed with your finger. Do not overcook! Remove from the oven and let cool. Scrape out the strands with a spoon.

In a small frying pan, heat the oil and prosciutto over medium low heat and cook until the prosciutto crisps slightly. Remove from the heat.

Beat the eggs, water, whipping cream, salt, pepper, and 1 cup of the cheese together. Stir in the prosciutto with the oil and the squash. Spread out into a 7x11 inch baking dish and sprinkle with the remaining cheese. Bake for 30-40 minutes until set but still slightly jiggly in the middle. Let sit for 10 minutes before serving.

Serves 6-8.
FOR SIX SERVINGS: counts are 364 calories, 28g fat, 14gprotein, 15gcarbs, trace fiber, 14g ECC per serving. Using half and half instead of whipping cream changes counts to 280 calories, 18g fat, 15g protein, 16g carbs for six servings; 210 calories, 14g fat, 11g protein and 12g ECC for eight servings.

Tracy's class notes: You can replace the prosciutto with another meat if you prefer. To microwave the spaghetti squash instead of baking it, cut in half and cook each half in microwave on high for approximately 10 minutes, covered with plastic wrap.

Per Serving : 364 Calories; 28g Fat (68.2% calories from fat); 11g Protein;
12g Carbohydrate; trace Dietary Fiber; 130mg Cholesterol; 848mg Sodium.
Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 2 1/2 Vegetable; 0 Non-Fat Milk; 4 1/2 Fat.

[Missy]

Italian Casserole recipe I found from this site:

http://users3.ev1.net/~fontlady/index.html

this is the Italian Casserole recipe I made, and it was delicious:

http://users3.ev1.net/~fontlady/italian_casserole.html

For my husband I just microwaved a potato and he covered it with this casserole and we were both happy.

I hope I posted this right?

This lady's site is very good!

Lynn

[Gaelen]

Lynn, you posted the recipe link just fine...and it looks terrific! While I have lots of these links, there's no way I or anyone else can have tried all the recipes, so it's great to know that "Italian Casserole" is a keeper! thanks. ;)

[Gaelen]

Everyone, to make indexed recipe threads a little easier to follow, they are closed to new replies after 10 recipes (okay--so this one went a little long...shoot me! ;) )

To post a new casserole or baked main course, please put a reply in Casseroles and Bakes #2 (http://www.proteinpower.com/forum/showthread.php?t=408). Enjoy!