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Feb 18

Mini Italian Style Casseroles with a Gluten Free, Low Carb Crust (low calorie, high fiber, & high protein too)

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These little casseroles are so good!!  The bold, spicy, savory flavors from the sausage, the salty & creamy cottage cheese, peppery kale, tangy tomato sauce and the slightly sweet coconut crust are an amazing combination!  The flavors really play so deliciously together and your tastebuds will not be disappointed with this recipe!  This recipe includes easy to find and inexpensive ingredients and takes less than an hour for prep and cook time too.  You can make these in medium sized ramekins/baking dishes like I did or you can make these in muffin tins instead.  You can also leave out or swap in different veggies if you do not like the ones I used although It really is perfect with the ones I used 🙂

 

Ingredients:

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1 large egg

1 1/2 tablespoons extra virgin olive oil

6 tablespoons coconut flour (you can easily find this in the gluten free section of most grocery stores)

1/4 tablespoon water

1 1/2 links raw turkey sausage (I used Gianelli brand)

1 cup raw kale, spinach, swiss chard or a blend of all three

1/2 small yellow onion (chopped small)

3/4 cup 1% cottage cheese

1/2 cup no sugar added tomato sauce

Additional seasonings to taste ( I used Mrs. Dash onion & herb. Perfect Pinch garlic & herb, and an Italian seasoning.

 

Preheat oven to 350.

Cook sausage in nonstick pan on stove.  Chop small after cooking and set aside.

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Cook onion and kale in nonstick pan until kale is wilted and onion is translucent.  Be sure to add some salt and pepper to season this too.

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Mix sausage, kale, onion, & cottage cheese in a small bowl along with a few dashes each of whatever additional seasonings you want (I used the ones above in ingredient picture).

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In another bowl whisk together coconut flour, egg, olive oil, and water to form crust.

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Evenly divide then press crust mixture into bottom of 2 ramekins after lightly spraying them with nonstick spray.

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Layer the sausage mixture on top.  You can add a little sprinkle of parmesan if you want to also.  Bake in oven for 30 minutes.  (If you want to use a muffin tin divide the dough & filling up between 6 tins and bake for 20 minutes or so instead)

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Once you remove from oven set them aside to cool for about 10 minutes.  They will be bubbling & seem too wet but once they sit they will set up perfectly. Spread 1/4 cup of tomato sauce on top of each of them and enjoy!  (Remove them from muffin tins before adding sauce if you make them that way!)  This recipe is really good with a simple salad on the side too I think 🙂

 

Makes 2 servings (one medium sized ramekin or 3 muffin tins per serving)

Per serving:

355 calories

19 grams of fat

17 grams of carbs

8 grams of fiber

29 grams of protein

 

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