Wednesday, November 18, 2015

Beefy and Cheesy Low-Carb Green Chile Bake

When the temperature starts dropping, I start looking for reasons to turn on the oven to warm up the house. I love casseroles, but all the casseroles I know how to make have either pasta or potatoes in it—not an option when you are being carb conscious. So...I searched Google and found several low-carb casserole recipes! I plan to try them all and will post the ones we like on this blog.

We made this one last night. Both of us really liked it and decided it's a keeper. The only thing I might change is to add 1/2 lb. of ground beef—it calls for 1 lb. and is supposed to feed 8 people. I also think it would be good made with shredded chicken instead of ground beef. I plan to try that next time I make it.

The website where I found this recipe is called Kalyn's Kitchen. She has lots of pictures and additional tips if you want more details. You can find it at

I plugged the recipe into Calorie Count to see the nutrition facts and was amazed at how low it was for carbs and high in calcium, iron, and vitamins B6 and B12. Of course, that assumes you only eat 1/8 of the casserole for a serving.

2 cans (27 oz.) roasted and peeled green chiles
2 tsp. + 2 tsp. olive oil
1 lb. lean ground beef
salt and fresh-ground black pepper to taste
4 cups grated Mexican Blend cheese (or use any mild cheese that melts well)
1 onion, chopped
1 can (4 oz.) diced green chiles
5 eggs
1/2 cup sour cream, at room temperature
1/2 tsp. ground cumin
1/2 tsp. ground chili powder
For serving: extra sour cream, salsa, or diced avocado if desired

Preheat oven to 375F/190C.  Spray a 9 inch x 13 inch glass casserole dish with olive oil or non-stick spray.  (Any size close to that will work.)  Dump the green chiles into a colander placed in the sink and let them drain.

Heat 2 teaspoons olive oil in a large non-stick frying pan over medium-high heat and brown the ground beef well, breaking it apart as it browns. When beef is well browned, season with salt and fresh-ground black pepper to taste and remove it to a plate.  Heat the other 2 teaspoons of olive oil, then add the chopped onion and cook until the onions are softened and starting to brown.  Add the can of diced green chiles and juice, stir to combine with the onions and cook 2-3 minutes more.  Add the ground beef and cook a few minutes more.
Put the eggs in a bowl and beat with a fork or whip to combine the whites and yolks.  Then add the sour cream, cumin, and chili powder and whisk together until the eggs and sour cream are combined.  (It doesn't matter if there are a few lumps.)
Remove green chiles from the colander one at a time and use your fingers to open each chile and remove any seeds.  Lay chiles out on paper towels, then place another layer of paper towels over the top and press down gently to absorb extra moisture.
In the casserole dish make a layer of half the chiles, half the ground beef/onion/chile mixture, and half the cheese; then pour over half the egg mixture.  Make a second layer of chiles, beef mixture, and cheese; then pour over the rest of the egg mixture.
Cover the casserole with foil and bake 15 minutes.  Carefully remove the foil and then bake about 25 minutes more, or until the casserole is bubbling and the top is nicely browned.  Serve hot, with extra sour cream, salsa, or diced avocado to add at the table if desired.

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