Monday, December 29, 2008

LOW CARB Southwest Squash Casserole

This summer squash casserole comes out similar to a corn casserole, partly because the yellow squash is put through a food processor, making it sort of corn-like.

Ingredients:

  • ~1¾ lbs yellow summer squash
  • 4 green onions, chopped (keep white and green parts separated)
  • 1 small can chopped green chiles (about 6 oz)
  • 2 cloves garlic, pressed or minced
  • 1 Tablespoon oil
  • 1/3 cup sour cream
  • 2 eggs, beaten
  • 1½ cup shredded cheese (Monterey Jack and cheddar work well; use Jack cheese with spicy peppers, if you like)
  • Salt and pepper to taste
  • ~1 teaspoon worth sugar substitute

Preparation:

Heat the oven to 375° F.

1) Cut the squash into 1 to 2-inch lengths, and run through a food processor, using the large blade. Alternatively, you can grate the squash.

2) Heat oil in a large skillet. Sauté the white part of the green onions in the oil for 1 to 2 minutes, then add the squash and green part of the onion. The idea is to get quite a bit of the moisture out of the squash. Season with salt and pepper to taste, (use seasoned salt, if you wish) and cook for an additional 5 to 6 minutes.

3)Push the squash toward the outside of the pan, add a trace of oil in the center, and sauté the garlic for 30 seconds or so. Mix it all together and turn the heat off.

4) Transfer the squash mixture to a casserole dish (2 quarts or so). Mix in the can of green chilis, one cup of cheese, and the sour cream. Taste for seasoning. If you like it spicier, add a little powdered chile.

5) Add the eggs and mix together. Scrape down the sides of the casserole dish. Sprinkle the other half cup of cheese on the top.

Bake for about 20 to 22 minutes, until cheese turns a golden brown.

Makes 8 servings as a side dish.

Nutritional Information: Each serving has 4.5 grams effective carbohydrate plus 2 grams fiber, 9 grams protein, and 172 calories.

2 comments:

Tiffany said...

I have to say that this sounds wonderful. I am going to try it out this week. Thanks for the recipes.

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