EasyHealth Living

Making good health easy and fun! Your source for type 2 diabetes recipes and diet info.

You are here: Home / Blog

Tex-Mex Squash Casserole – Low Carb

by

 

 

tex mex squash casserole

 

 

Mid summer is a great time to experiment with new squash recipes.  Seems like everywhere you look, there is summer squash!  Here’s a creamy, tex mex take on the traditional squash casserole that comes together in a snap.  Bonus:  this recipe is also low carb!  I used mild rotel in my recipe and it worked perfectly with the creamy ingredients to make a delicious side dish.

 

 

 

tex mex squash casserole

Tex-mex squash casserole before baking

 

 

 

 

tex mex squash casserole
Print
Tex-Mex Squash Casserole
Prep Time
15 mins
Cook Time
20 mins
Total Time
35 mins
 

Cheesy, creamy and low carb squash casserole makes the perfect side dish.

Course: Side Dish
Cuisine: American
Servings: 8
Calories Carbs: 250 kcal
Author: easyhealthllc.com
Ingredients
  • 2 pounds summer squash, sliced
  • 1 cup diced onion
  • 3/4 tsp salt
  • 1 can rotel tomatoes, drained may use mild if desired
  • 1 1/2 cups cheddar cheese,grated reserve 1/2 cup for topping
  • 1/2 cup sour cream
  • 1/2 cup mayonnaise
  • 1/4 tsp salt
  • 1/4 tsp black pepper
Instructions

  1. Preheat oven to 350 degrees.

  2. Add squash, onion and 3/4 tsp salt to a large pot and cover with water. Simmer until crisp tender-about 7-9 minutes. Strain squash and onions and set aside.

  3. In a large bowl, stir together squash and remaining ingredients (except 1/2 cup cheese). Adjust salt and pepper if desired.

  4. Pour mixture into a medium sized casserole dish and sprinkle with reserved cheese.

  5. Bake until cheese is melted and casserole is bubbly-about 20-30 minutes.  Allow to set 5-10 minutes.

Recipe Notes

per serving:

250 calories, 8gm carb, 7gm pro,22gm fat, 627mg sodium, 2gm fiber, 5gm sugar

 

 

tex mex squash casserole

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

Low Carb Steak and Cheese Bowl

by

low carb steak & cheese skillet

Low Carb Steak and Cheese Bowl featuring marinated peppers and provolone cheese. Perfect for low carb diners and also diabetes-friendly.  Serve with romaine lettuce leaves for a satisfying low carb meal- warm up a few hoagie buns for the rest of the crowd.

 

Me: Do we really need another cheesesteak recipe on the blog?

Me: Of course we do, especially when there’s marinated peppers involved!

Me: But won’t we be overdoing the meat + cheese + skillet pictures?

Me: Is that possible? Just call it steak and cheese instead of cheesesteak.

Ok, it’s settled.  Another cheesesteak recipe coming up!!  This one with  actual STEAK!  I know, I know, the previous recipes also had STEAK in the title, but those were all build-ups to this one which involves STEAK!  (Sorry, my keyboard keeps capitalizing STEAK for some reason.)  You can use whatever type of steak you want- here I used minute steak because that’s what I had on hand- but I am planning to use a ribeye steak or a flat iron steak next time.  (I just awarded myself a prize for using the word steak over 9 times in that last paragraph.)

Just as the type of steak you use is flexible, so is the type of cheese.  I think a pepper-jack would be great or even swiss cheese.  In other words, don’t feel like you need to go buy lots of expensive ingredients for this recipe to work.  Use whatever cheese you have in your fridge.  

Your low carb diners can pile this mixture over a garden salad or fill lettuce leaves.  Others can use hoagie buns or toast.  I love recipes that will satisfy the whole gang!

Be sure to check out my array of other cheesesteak recipes including:

Low Carb Chicken Philly Cheesesteak Bowl

Low Carb Philly Cheesesteak Bowl

Philly Cheesesteak Stuffed Mushrooms

Low Carb Philly Cheesesteak Cups

Let’s get started:

I chopped the pepperoncini into smaller pieces but this is optional:

 

low carb steak & cheese skillet

Green onions & pepperoncini sautéing

 

 

Browning the strips of steak. Try not to crowd the pieces, so they will brown.

 

Low Carb Steak & Cheese Skillet

Browning the steak

 

 

Low Carb Steak & Cheese Skillet

Browned steak with pepperoncini and green onions

low carb steak & cheese skillet
Print
Low Carb Steak & Cheese Skillet
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
 

A satisfying low carb and diabetes friendly skillet full of steak, peppers and cheese. Serve on romaine lettuce leaves. Find marinated pepperoncini on the condiment aisle of your grocery beside pickles and olives.

Course: Main Course
Cuisine: American
Servings: 5
Calories Carbs: 324 kcal
Author: easyhealthllc.com
Ingredients
  • 4 tsp olive oil, divided
  • 1/2 tsp garlic, minced
  • 4 green onions, chopped
  • 1/2 cup marinated sliced pepperoncini, chopped
  • 1.5 lb steak use your favorite cut
  • 2 tsp worcestershire sauce
  • 4 slices provolone cheese
  • romaine lettuce leaves
  • sliced tomatoes
Instructions

  1. Heat 2 tsp. olive oil in skillet until warm then add garlic, onions, and pepperoncini peppers.  Sauté 4-5 minutes, stirring occasionally, until tender.  Remove from skillet and set aside.

  2. Cut steak into strips and add 2 tsp. worcestershire sauce, stir to combine. 

  3. Heat remaining olive oil in skillet, then add steak strips in batches. (Avoid crowding steak so pieces will brown easier.) Turn steak to brown each side then remove from skillet.  

  4. Add steak and pepperoncini mixture back to skillet and toss to combine. Place 4 slices provolone cheese over all. Cover pan and allow cheese to melt. 

  5. Serve with romaine lettuce leaves and sliced tomatoes, etc.  

Recipe Notes

per serving (7.7 oz):

324 Calories, 3gm carb, 1gm fiber, 35gm protein, 18gm fat, 598mg sodium, 99mg cholesterol

SaveSave

SaveSave

Pork Tenderloin with Spanish Cauliflower Rice

by

Pork Tenderloin and Spanish Cauliflower Rice

This one pan, quick recipe is loaded with flavor and uses only 5 ingredients.  Added bonus: it’s low carb and diabetes diet friendly!  

Many grocery stores now carry cauliflower crumbles which work great in this recipe.  I used a whole cauliflower head and crumbled using a food processor.  Just be sure to watch the particle size as you are processing- it is very easy to overprocess the cauliflower and you end up with a much finer particle size.  Also, you may use your favorite salsa in this recipe- most are about 2gm carb per 2 tablespoon serving size.  

 

Pork Tenderloin and Spanish Cauliflower Rice
Print
Pork Tenderloin with Spanish Cauliflower Rice

One skillet low carb Spanish rice topped with pork tenderloin and melted cheese.

Course: Main Course
Cuisine: American, Mexican
Calories Carbs: 304 kcal
Author: Easyhealthllc.com
Ingredients
  • 2 tbsp olive oil, divided
  • 1 pound pork tenderloin
  • 1 head cauliflower
  • 1 16 oz. salsa
  • 1/2 cup cheese
Instructions

  1. Heat 2 teaspoons olive oil in large skillet and brown tenderloin in batches (avoid crowding). Set tenderloin aside.

  2. Clean and coarsely chop cauliflower.  Add to food processor and process until rice-sized pieces are formed (check particle size and avoid over-processing.)

  3. Heat 2 tsp oil in a non-stick skillet and add cauliflower.  Stir fry 2-3 minutes until tender. Add salsa to skillet and bring to a simmer.  Top with tenderloin then sprinkle with cheese, as desired.

Recipe Notes

Serves 4

Per Serving:

Calories-304, Carbs- 14gm, Fiber- 6gm, Protein- 30gm, Fat-14gm

 

Pork Tenderloin and Spanish Cauliflower Rice

SaveSave

Low Carb Garlic Butter Shrimp Bowl

by

low carb garlic butter shrimp bowl

 

If you love the idea of shrimp and pasta together but would rather not have to deal with all the carbs, here’s a recipe just for you!  The shrimp are cooked in a garlic butter sauce so they are the perfect topping for spiralized veggies.  Here I have used squash and mushrooms, but this recipe would work equally well with zucchini or any other veggie you prefer.  I love the yellow color of the squash noodles- it really makes for an eye-catching dish!

 

low carb garlic butter shrimp
Print
Low Carb Garlic Butter Shrimp Bowl
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
 
A low carb shrimp bowl featuring spiralized squash noodles!
Servings: 3 servings
Calories Carbs: 206 kcal
Author: Easyhealthllc
Ingredients
  • 2 tsp olive oil
  • 2 medium squash , spiraled or grated into noodles
  • 5 medium-sized portabella mushrooms
  • 1 Tbsp butter
  • 1 tsp minced garlic
  • 1 lb raw shrimp (local harvest if available)
  • salt and pepper
  • 1/4 cup shredded parmesan cheese
  • parsley
Instructions
  1. Heat olive oil in a medium size pan then add squash noodles and mushrooms. Cook 2-3 minutes until tender. Sprinkle with salt and pepper as desired. Remove from pan.
  2. Place pan back over medium heat and melt butter. Add garlic and shrimp. Cook and stir as needed until shrimp is fully cooked (avoid overcooking) Sprinkle with salt and pepper as desired.
  3. Add squash and mushrooms back to pan and stir to heat. Sprinkle with parmesan and garnish with chopped parsley before serving.

low carb garlic butter shrimp bowl

SaveSave

Low Carb Gyros Bowl

by

 

25 minute low carb gyro bowl

Low carb gyros at home??  Yes, you can make delicious gyros at home and keep your carb count low while you do it!  We are using a lamb/ground beef mix for authentic flavor.  Aside from the awesome gyro flavor, the best part of this recipe is less than 30 minute prep time!!  Let’s get started…

 

 

 

 

low carb gyro bowl spices

The above pic shows the seasonings you will use to get authentic gyros flavor.    Tip:  check the dates on your herbs and spices- the fresher they are the better.

 

 

 

low carb gyro bowl meat and spices

The pic above shows the meats and seasonings in the food processor ready to begin mixing. 

 

 

 

low carb gyro bowl meat mixture

Here is the meat and seasoning mixture after 2 minutes in the food processor.  This step is important because it helps to distribute the fat and seasonings throughout the meat.

 

 

low carb gyro bowl meatballs

The gyro meatballs ready for baking.  I used a small cookie dough scoop to make uniformly sized meatballs and placed them on a rack to allow fat to drip away.  Shaping the meat into small meatballs speeds up the cooking time.  Prep your tzatziki sauce while the meatballs cook.  This meal can definitely be made ahead and served later.  I tried this and it worked great!

 

 

 

25 minute low carb gyro bowl

The finished gyro on a romaine leaf ready for serving.  Romaine leaves make a great wrap because they are large and sturdy.  If your family or dinner guests prefer a traditional gyros, simply warm up a few pitas and serve.

low carb gyros-party platter

 

25 minute low carb gyro bowl
Print
25 Minute Low Carb Gyro Bowl
Prep Time
15 mins
Cook Time
10 mins
Total Time
25 mins
 

A delicious and easy low carb gyro that you can have on the table in under 30 minutes.

Course: Main Course
Cuisine: Mediterranean
Servings: 6
Calories Carbs: 383 kcal
Author: Easyhealthllc.com
Ingredients
Meatball Mixture
  • 1/2 lb ground beef, lean
  • 1 lb ground lamb
  • 2 cloves garlic, minced
  • 2 tsp oregano
  • 2 tsp onion powder
  • 1.5 tsp salt
  • 3/4 tsp ground black pepper
  • 1/2 tsp paprika
Tzatziki Sauce
  • 10 oz. plain Greek yogurt
  • 1 small cucumber,diced
  • 1 clove garlic, minced
  • 1 tsp olive oil
  • salt & pepper
For Serving:
  • romaine lettuce leaves
  • red onion, sliced
  • roma tomatoes, sliced
  • feta cheese, crumbled
Instructions

  1. Preheat oven to 425 degrees.

    Combine all meatball mixture ingredients in food processor.  Process for 2 minutes until well mixed.  

    Scoop into small meatballs and bake on a rack for 10 minutes or until fully cooked.

  2. Combine all tzatziki ingredients and stir until well mixed.

  3. To serve: Place romaine leaf on plate and top with meatballs, onions,tomatoes, feta and tzatziki as desired.

Recipe Notes

1 Gyro (5 meatballs, 1/4 cup tzatziki sauce, romaine, onion, tomatoes,1 Tbsp feta):

Calories-383, Carbohydrate-8gm, Protein-30gm, Fat-30gm

 

low carb gyro bowl

 

SaveSave

SaveSave