HAMBURGER BEANS

1 tbsp butter

1 lb lean ground beef
2 cans pork and beans
1 can red kidney beans, drained
1 cup catsup
1/2 cup cold water
2 tbsp prepared mustard
2 tsp apple cider vinegar
1 envelope onion soup mix

Preheat oven to 400 degrees.

In a skillet, melt the butter over medium-high heat. Add the ground beef and cook, stirring to crumble, until browned. Drain off any excess fat.

In a large mixing bowl combine the pork and beans, kidney beans, catsup, water, mustard, vinegar, and onion soup mix together until well blended. Add the drained ground beef and stir to combine.

Pour the mixture into a casserole dish that has been sprayed with nonstick cooking spray. Bake at 400 degrees approximately 25 minutes or until hot and bubbly.

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ROASTED KIELBASA AND VEGETABLES

3 medium sweet potatoes, peeled and cut into 1-inch pieces

1 large sweet onion, cut into 1-inch pieces

4 medium carrots, cut into 1-inch pieces

2 tbsp olive oil

1 lb smoked kielbasa or polish sausage, cut into 1-inch pieces

1 medium yellow summer squash, cut into 1-inch pieces

1 medium zucchini, cut into 1-inch pieces

1/4 tsp salt

1/4 tsp pepper

Dijon mustard, optional

Preheat oven to 400-degrees.

Divide potatoes, onions, and carrots between two greased 15x10x1-inch baking pans. Drizzle with oil and toss to coat. Roast 25 minutes, stirring occasionally.

Add kielbasa, squash and zucchini to pans; sprinkle with salt and pepper. Roast 15-20 minutes longer or until vegetables are tender. Transfer to a serving bowl and toss to combine.

Serve with Dijon mustard, if desired.

Yield: 6 servings

TOH 2013

CHICKEN CASSEROLE WITH ALMOND TOPPING

2 cooked chicken breasts, shredded

1 cup celery
1 cup minute brown rice, cooked according to pkg directions
1 can low-fat cream of chicken soup
1 tbsp lemon juice
1 tbsp minced onion
3/4 cup olive oil mayonnaise

Preheat oven to 350 degrees.

Mix the above ingredients together until well combined.  Spread mixture in a casserole dish that has been sprayed with nonstick cooking spray.

1/2 cup slightly crushed corn flakes
3/4 cup slivered almonds
1/3 cup butter, melted

Combine the corn flakes and almonds; stir in the melted butter.  Sprinkle mixture over the top of the casserole.

Bake at 350 degrees for 45 to 60 minutes until the casserole is bubbly and the topping is lightly browned.

Note:  By using brown rice and almonds with the chicken in this casserole, it becomes more diabetic-friendly. To make it even more diabetic friendly substitute cauliflower rice. Avoid using white rice and do not replace mayonnaise with salad dressing as it has added sugar.

File Photo

TUNA NOODLE CASSEROLE

By eliminating the refined grains in regular pasta and all-purpose flour and the fat in the milk most diabetics can enjoy this when they want a comfort food meal. Serve with a green salad or steamed broccoli and leave off any bread.

7-oz uncooked whole-grain or your favorite low-carb pasta
2 tbsp butter
3/4 cup chopped onion
1/2 cup thinly sliced celery
1/2 cup chopped red bell pepper
2 tbsp white whole-wheat flour 

1 tsp salt
1/4 tsp pepper
1 1/2 cup fat-free milk
1 can (6-oz) albacore tune in water, drained
1/2 cup grated Parmesan cheese, divided

Preheat oven to 375 degrees.
Spray an 8-inch square baking dish with nonstick cooking spray.

Cook pasta according to the package directions (do not overcook). Drain and set aside.

Melt the butter in a skillet over medium heat; add onion and cook for 3 minutes. Add the celery and red bell pepper; cook, stirring, for another 3 minutes. Sprinkle the flour, salt and pepper over the vegetables. Cook, stirring, another minute. Stir in the milk and cook, stirring, until thickened; remove from heat.

Add the pasta, tuna, and half the cheese to the skillet mixture; stir until pasta is well coated. Pour into the prepared baking dish and sprinkle with the remaining cheese.

Bake at 375 degrees, uncovered, 20 to 25 minutes or until hot and bubbly.

Yield: 4 servings

file photo for reference

EASY BEEF GOULASH

1 1/2 cups uncooked whole-grain spiral pasta (or your favorite low-carb pasta)

1 lb boneless beef sirloin, cut into 1/8-inch strips
1 tbsp olive or canola oil
1 medium onion, chopped
1 medium green bell pepper, chopped
1 can (14.5-oz) diced tomatoes, do not drain
1 1/2 cups water
1 cup reduced-sodium beef broth
1 1/2 tsp red wine vinegar OR cider vinegar
2 tsp paprika
1 tsp Splenda Granulated
1/2 tsp salt, optional
1/4 tsp caraway seeds
1/4 tsp black pepper
2 tbsp white whole-wheat flour
1/4 cup cold water

Cook pasta according to the package directions.

While the pasta cooks, stir-fry the beef in a large nonstick skillet about 5 minutes or until browned. Add the onion and bell pepper, cooing and stirring for a couple of minutes. Stir in the tomatoes with their juice, water, broth, vinegar, paprika, Splenda, salt, caraway seeds, and black pepper. Bring to a boil. Reduce heat, cover and simmer 15 minutes.

In a small bowl, combine the flour and cold water, stirring until smooth; stir into the skillet.

Bring mixture to a boil and cook, stirring, two minutes or until thickened.

Drain the pasta and stir into the beef mixture.

Yield: 6 servings
Per serving of 1 cup: Approximately 270 calories, 7 g (2 g sat) fat, 29 g carbs, 2+ fiber, 22 g protein
Diabetic exchanges: 2 starch, 2 lean meat

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MASHED POTATO AND SAUSAGE BAKE

I know this doesn't sound like a diabetic recipe, but it really is okay for most diabetics when you just need some 'meat and taters'! You will see from the nutritional information at the end of the recipe that diabetics can enjoy this dish on occasion.

5 medium potatoes, peeled and quartered
Water to cover potatoes
1/2 cup light sour cream
1/4 cup low-sodium chicken broth
1 lb fully cooked kielbasa, sliced
1/2 lb fresh mushrooms, sliced
1 cup chopped onion
1 garlic clove, minced
1/4 cup reduced-fat cheddar cheese
1 tsp dried parsley flakes
1 tsp dried oregano

Preheat oven to 350 degrees.

Place potatoes in a saucepan and cover with water; bring to a boil and reduce heat. Cover and simmer until potatoes are very tender, about 20 minutes. Drain potatoes well and transfer to a mixer bowl. Add the sour cream and broth to the potatoes and beat on low speed until smooth.

In a skillet, cook the sausage, mushrooms, onion and garlic until veggies are tender.

Spray a 9-inch loaf pan or 8-inch square pan with nonstick cooking spray. Spread half the mashed potatoes over bottom of the pan; top with the sausage/veggie mixture. Add the remaining half of the potatoes. Sprinkle the cheese, parsley, and oregano over the top.

Bake at 350 degrees 10-15 minutes until cheese melts and top is lightly browned.

Yield: 7 servings (Only 1 serving for diabetics!)
Per serving: 210 calories, 22 g carbs, 15 g protein
Diabetic Exchanges: 1 1/2 meats, 1 starch, 1 vegetable

file photo for reference only - not this exact recipe

BEANS WITH KIELBASA

1 large onion, chopped

1 medium green bell pepper, chopped
1 tbsp olive oil
1 1/2 lbs reduced-fat smoked turkey kielbasa, cut into 1-inch pieces
1 can (15-16 oz) great northern beans, rinsed and drained
1 can (15-16 oz) pinto beans, rinsed and drained
1 can (14 1/2-oz) stewed tomatoes
1 can (10-oz) diced tomatoes and green chilies
1 can (8-oz) tomato sauce
1/2 tsp garlic powder
1/4 tsp freshly ground black pepper

In a Dutch oven or large saucepan, heat oil; add the onion and bell pepper. Sauté veggies until tender. Add the remaining ingredients and bring to a boil. Reduce heat; cover and simmer until heated through.

Yield: 8 servings
Per serving of 1 cup: 287 calories, 5 g (1 g sat) fat, 42 g carbs (7 g fiber), 19 g protein (remember beans are good carbs and also contain protein)
Diabetic Exchanges: 2 starch, 2 vegetable, 1 1/2 lean meat

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DOWN HOME CHICKEN 'N' BISCUITS CASSEROLE

Most diabetics (who have controlled blood sugar) can enjoy this old-fashion type chicken and biscuits casserole once in a while. Remember, one of the most important things for a diabetic is quantity. This recipe makes eight servings. A diabetic should only have one serving. This casserole contains meat, vegetables, dairy and bread. No need to add more items to your meal. If you want to add to this meal, I suggest a small green salad.

1 medium onion, chopped
2 tsp olive or coconut oil
1/4 cup white whole-wheat flour (Or use almond flour)

1/2 tsp dried basil
1//2 tsp dried thyme
1/4 tsp black pepper
2 1/2 cups fat-free milk
1 tbsp Worcestershire sauce
1 pkg (16-oz) frozen mixed vegetables
2 cups cubed cooked chicken
2 tbsp grated Parmesan cheese

Sauté onion in the oil in a saucepan until tender. Stir in the flour, basil, thyme, and pepper until well blended. Gradually stir in the milk and Worcestershire sauce until mixture is smooth. Bring to a boil and boil 2 minutes. Stir in the vegetables, chicken, and cheese; reduce heat to low while you make the biscuits.

Preheat oven to 375 degrees.
Grease an oblong 2 1/2-quart baking dish; set aside.

Biscuits:
3/4 cup white whole-wheat flour (I recommend this flour. If you have an alternative that works good for you, by all means use it.)
1/4 cup all-purpose flour (Or almond flour)
1 tbsp Splenda Granulated (or sugar, if you can tolerate it)
1 1/2 tsp baking powder
1/4 tsp salt
1/3 cup fat-free milk
3 tbsp olive oil
1 tbsp minced fresh parsley

Combine flours, Splenda, baking powder, and salt in a bowl. In a separate small bowl, combine milk, oil and parsley; stir into the flour mixture just until combined.

Transfer the hot chicken mixture to the prepared baking dish. Drop biscuit dough by rounded tablespoonfuls, making 8 biscuits, onto the hot chicken mixture.

Bake at 375 degrees for 30 to 40 minutes until biscuits are lightly browned and chicken mixture is bubbly.

Yield: 8 servings
Per serving: Approximately 240 calories, 30 g carbs to 13 g protein.
Diabetic exchanges: 2 starch, 1 meat, 1/2 fat

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MIXED BEAN CASSEROLE

1 lb lean ground beef, turkey or chicken (your choice)

1/2 cup chopped onion

2 tbsp + 2 tsp Splenda Brown Sugar Blend (or equivalent of your favorite sweetener)

1 tsp dry mustard

1 can pork & beans, undrained

1 can kidney beans, drained and rinsed

1 can navy beans, undrained

1 can green lima beans, drained

1/2 lb bacon, chopped

1 tsp salt (optional)

1/2 cup catsup

2 tsp vinegar

Brown beef, turkey or chicken, bacon and onion. Drain well. Add the Splenda, mustard, salt, catsup and vinegar, mix well. Add all the beans and mix lightly. Spray a large casserole dish with nonstick cooking spray. Pour mixture into the casserole dish and bake uncovered at 350-degrees. Stir before serving and garnish as desired.

file photo for reference only

Yes, beans are carbs. They are also protein and fiber. Do not avoid beans because you are a diabetic.

CREAMY BROCCOLI-BACON BAKE

6 cups small broccoli florets

2 carrots, sliced
8-oz cream low-fat cream cheese spread*
2 tbsp milk
1 tsp garlic powder
2 green onions, sliced
3/4 cup low-fat shredded cheddar cheese
4 slices bacon, cooked and crumbled

Preheat oven to 425 degrees.

Drop broccoli and carrots into a pan of boiling water; cook until crisp tender, about 3 minutes. Drain, reserving 1/4 cup of the cooking water.

Meanwhile, combine the cream cheese spread, milk, and garlic powder together until blended.

Return drained broccoli/carrots to saucepan and stir in the cream cheese mixture and onions. Add some of the reserved water if needed to coat all the vegetables.

Spray a 2-quart casserole dish with nonstick cooking spray and transfer broccoli mixture to the dish. Sprinkle the shredded cheese and bacon over the top. Cover the casserole and bake approximately 25 minutes or until heated through. Remove cover for the last 5 minutes of cooking.

Yield: 8 servings
*I recommend using 1/2 to 3/4 this amount for diabetics.
Note: This is a Kraft recipe I have changed to make it diabetic-friendly.

Kraft photo

BLACK HILLS GOLDEN EGG BAKE

This is my diabetic adaptation of a recipe I have had for years. The original was from a lady in Rapid City, South Dakota which is one of my favorite areas. It is an easy way to make breakfast or brunch for a crowd as it serves 10-12 people. It goes together quickly and frees you up to do other things while it bakes for a little less than an hour.

1/2 cup sliced fresh mushrooms
1/2 cup chopped green bell pepper
1/4 cup butter
10 large eggs
1/2 cup white whole-wheat flour or your favorite low-carb flour substitution
1 tsp baking powder
1/4 tsp salt, optional
2 cups (16-oz) fat-free small curd cottage cheese
2 cups (8-oz) shredded low-fat cheddar cheese
2 cups (8-oz) shredded low-fat Monterey Jack cheese
1/2 lb bulk pork sausage, cooked and drained
8 bacon strips, cooked and crumbled
1 can (2 .25-oz) sliced ripe olives, drained

Preheat oven to 400 degrees.
Grease a 9 X 13-inch baking pan; set aside.

Melt the butter in a medium skillet over medium-high heat and saute the mushrooms and bell pepper until tender.

In a mixing bowl, combine the eggs, flour, baking powder, salt (if using) and mix well with a wire whisk. Add the mushrooms and peppers. Stir in the cheeses, sausage, bacon, and olives; mix well.

Pour into the prepared baking dish and bake, uncovered, at 400 degrees for 15 minutes. Reduce the heat to 350 degrees and bake another 25 to 35 minutes until a butter knife inserted in the center comes out clean.

old toh photo

 

1-2-3-4 CASSEROLE

This may not look like a diabetic meal at first glance but read the nutritional info below. There are over half as many proteins as carbs which is excellent for diabetics.  An easy meal for a busy day.

1 lb 90% lean ground beef

2 onions, sliced
3 carrots, sliced thin
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 cup cold water
1/2 tsp cream of tartar
4 medium-size potatoes, unpeeled and sliced thin
1 can (14.5-oz) 98% fat-free cream of mushroom soup
1/4 cup fat-free milk
1/2 tsp salt
1/8 tsp pepper

Lightly spray a 4-quart slow cooker with nonstick cooking spray. Layer in the following order: ground beef, onions, carrots, 1/2 teaspoon of salt and the 1/4 teaspoon of pepper.

Dissolve the cream of tartar in the water in a bowl large enough to hold the potatoes. Place the potatoes in the water and toss to wet all; drain.

Combine the soup and milk; toss with the potatoes. Add the remaining salt and pepper. Layer potatoes over the other ingredients in the slow cooker.

Place lid on cooker and cook on low for 7 to 9 hours.

Yield: 8 servings

Per serving: 216 calories, 7 gr fat (2.5 sat), 24 g carbs, 15 gr protein, 6 gr sugar, 3 gr fiber

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HAMBURGER CASSEROLE

I took a recipe from Reynolds Kitchen and redid it to make it diabetic-friendly. I love a good comfort food casserole, and this is one I can enjoy.

1 pound of whole-wheat elbow macaroni or your favorite low-carb pasta

6 strips of chopped bacon
1 small diced yellow onion
1 pound of very lean ground beef or ground turkey
28 ounce can of crushed tomatoes in juice
3 tablespoons of chili powder
1 can (6-oz) of tomato paste
2 cups of shredded low-fat Mexican blend cheese
½ cup of sliced green onions
salt, to taste

freshly ground black pepper, to taste

PREHEAT the oven to 350°

Lightly grease a 9 X 13-inch casserole dish with olive or coconut oil; set aside.

COOK the chopped bacon in a large pot on medium-high heat until crispy.

While bacon cooks, cook the macaroni according to the package instructions; drain well.

REMOVE the bacon and add in the onions and cook until brown.  Once they are browned add in the ground meat and cook until there is no pink left; drain in a colander and return to pan. Add in the crushed tomatoes and chili powder and simmer on low heat. Whisk in the tomato paste to thicken the sauce. Season the sauce with salt and pepper.

Combine the macaroni and sauce; pour into the prepared casserole dish. Sprinkle the cheese overall and bake at 350 degrees for 30 minutes until bubbly and cheese is melted.

Garnish with the green onions.

Yield: 9 servings

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SOUTHWESTERN CHICKEN TORTILLA STACK

1 can (30-oz) fat-free refried beans

2/3 cup cooked shredded chicken
1/2 cup low-fat sour cream
1 can (4-oz) chopped green chilies, drained
1/2 tsp ground cumin
3 (10-inch) whole-grain flour tortillas
1 cup shredded low-fat Mexican-blend cheese
Your favorite salsa for serving, if desired.

Preheat oven to 425 degrees.
Spray a 10-inch round casserole dish with olive oil cooking spray; set aside.

Combine the beans, chicken, sour cream, chilies, and cumin; set aside.

Place 1 tortilla in the bottom of the prepared casserole dish.  Top the tortilla with half the bean/chicken mixture and 1/3 of the cheese.  Repeat the layers.  Add the last tortilla and sprinkle with the remaining cheese.  Cover dish.

Bake at 425 degrees for 20 minutes or until heated through.  Cut into 4 to 6 wedges for serving.  Serve with salsa, if desired.

The file photo.

CHICKEN ENCHILADA CASSEROLE

1 tsp canola or olive oil

1 cup chopped red onion
1 can (4-oz) diced mild green chilies
2 cans (10-oz each) mild enchilada sauce
3/4 lb chicken breast, cooked and shredded
2/3 cup sliced green onions12 

12 (6-inch) corn* tortillas, divided (or low carb tortillas)
3/4 cup shredded Mexican-blend cheese
1/2 cup fat-free sour cream for serving, optional

Preheat oven to 350 degrees.
Lightly spray a 2 1/2-quart casserole dish with nonstick cooking spray.

Heat the oil in a large nonstick skillet over medium-high heat.  Add red onion and chilies; cook and stir 4 to 5 minutes or until the onion is tender.  Add the enchilada sauce, chicken, and green onions.

Place 4 of the corn tortillas in the bottom of the prepared casserole dish.  Spoon 2 cups of the chicken mixture over the tortillas.  Top mixture with 1/4 cup of the cheese.  Top with 4 more tortillas, 1 cup of the chicken mixture and another 1/4 cup of cheese.  Add the last tortillas, chicken, and cheese.

Cover dish and bake 20 minutes at 350 degrees.  Remove the cover and bake another 10 minutes until heated through.

Allow to stand 10 minutes before cutting to serve.

To serve, top with sour cream if desired.  Top with additional sliced green onions or a sprig of cilantro, if desired.

This is the file photo.

BACON, EGG AND TOMATO GRATIN

If you are a diabetic like me who enjoys potatoes, here is a good recipe for you.  I got this recipe from Southern Living after my diagnosis of diabetes.  I love potatoes and they are just not a good food for diabetics.  But when combined with the right proteins, they will not raise your blood sugar.  1 serving of this dish has 11.4 grams of protein and 11.2 grams of carbs; perfect for a diabetic.  My notes are in ( ).

2 pints grape tomatoes (or cherry tomatoes, halved)
1 bag (28-oz) frozen O'Brien potatoes, thawed (I use Ore-Ida)
1/4 cup chopped fresh chives
12 large eggs
2 tsp. coarse-grained Country Dijon mustard (I sometimes use Spicy Brown Mustard)
1 tsp salt
1/4 tsp freshly ground black pepper (spices are good for diabetics; I double this amount)
1 carton (16-oz) egg substitute
1/2 cup 1% low-fat milk
8 slices bacon, chopped and fully cooked
1/4 cup shredded Parmesan cheese

Preheat oven to 400 degrees.
Lightly spray a 9 x 13-inch baking dish or pan with nonstick cooking spray; set aside.

Place the tomatoes on a lightly greased rimmed baking sheet and roast at 400 degrees for 20 minutes or until they collapse and start to brown.

Place the potatoes in the prepared baking dish/pan.  Sprinkle with the chives and roasted tomatoes; toss gently.

Combine 1 of the eggs, mustard, salt, and pepper in a large bowl; whisk until blended.  Add the remaining eggs, egg substitute, and milk; whisk until blended.  Pour over the potatoes.  Sprinkle the bacon and cheese over  the top.

Bake, uncovered, at 350 degrees for 45 minutes or until set.

Yield: 16 servings.
This is the file photo.

PASTA WITH CHICKEN AND BRUSSELS SPROUTS

 

1/4 lb boneless, skinless chicken breast, cut into 1/2-inch cubes
8 Brussels sprouts, trimmed & sliced
1 large fennel bulb, trimmed, quartered, sliced
2 medium tomatoes, seeded & chopped
1/4 cup lemon juice
1 tbsp olive or canola oil
1 tsp minced garlic
1 cup cooked whole-wheat rotini pasta (or your favorite low-carb pasta)
2 tbsp grated Parmesan cheese

In a large bowl, combine the chicken Brussels sprouts, fennel, tomatoes, lemon juice, oil, and garlic.

Lightly coat a large nonstick skillet with nonstick cooking spray; heat over medium heat.  Add the chicken/vegetable mixture and cook, covered, about 15 minutes or until the chicken is cooked through and the veggies are tender.

Add the pasta to the skillet and cook until heated through.  Sprinkle each serving with the Parmesan cheese.

Yield: 2 servings of 315 calories, 38 g carbs, and 23 g protein each. This is a great carb to protein ratio for diabetics. A diabetic meal should have at least 1/3 as many proteins as carbs. This recipe is considerably more.
Below is the file photo of this recipe.

PICANTE CHICKEN CASSEROLE

4 tsp olive oil

1/2 cup sliced green onions
2 cups sliced fresh mushrooms
1 can (8-oz) diced canned green chilies, drained
1 1/2 cups mild picante sauce (watch sugar content)
3/4 lb skinless boneless chicken breasts, cooked and shredded
2 cups cooked brown rice*
6 tbsp sour cream
4-oz shredded cheddar cheese
paprika, optional

In a skillet, heat the olive oil over medium-high heat. Add green onions and mushrooms cooking until tender. Stir in the chilies and cook for a couple of minutes. Add the picante sauce and cook for 5 minutes, stirring constantly.

Place the chicken in the bottom of a 10-inch baking dish that has been sprayed with nonstick cooking spray. Reserve a half cup of the picante mixture; set aside. Pour the remaining picante mixture over the chicken.
*Bake in a 350-degree oven for 30 minutes.

Combine the reserved half cup of the picante mixture with the brown rice and sour cream. Spread mixture over top of the chicken. Sprinkle the shredded cheddar over the top of the rice mixture. Sprinkle with some paprika, if desired. Return to the oven and bake an additional 5 minutes to melt cheese.

*Cauliflower rice may be used.

Yield: 4 servings.

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TEX-MEX DISH

2 lbs lean ground beef or ground turkey

1 large onion

2 small cans green chili peppers

2 cans chili beans, do not drain

4 small cans tomato sauce 

2 tomato sauce cans of water

Approximately12 low/no carb tortillas

2 cups grated Mexican-style cheese

Preheat oven to 350 degrees. Lightly spray an oblong casserole dish with non-stick cooking spray.

Cook the meat until just browned and drain. In same skillet add the onion, chili peppers, beans, tomato sauce and water. Heat until heated through.

Line the pan with the tortillas, using as many as needed to cover bottom of pan. Cover tortillas with 1/3 of the meat mixture. Sprinkle 1/3 of the cheese over meat mixture. Repeat the process until all is used with cheese on top.

Bake at 350 degrees or until heated through and cheese is melted.

Serves 8 to 10.

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ZUCCHINI LASAGNA

Instead of pasta noodles, this recipe is made with layers of zucchini, ground beef, tomato sauce and cheeses. It is easy to make, delicious and economical. What a great meal for family dinners, pitch-in meals, church potlucks, etc. This is a great recipe for summer when zucchini is popular in farmer's markets and family gardens. Using zucchini instead of pasta makes this a dish diabetics can enjoy along with everyone else.

1 lb lean ground beef or chicken
1 can (15-oz) tomato sauce
1/4 tsp salt
1/4 tsp dried basil
4 medium zucchini
1 carton (8-oz) low-fat cottage cheese
1/4 lb mozzarella cheese, shredded
1/3 cup chopped onion
1/2 tsp oregano
1/8 tsp pepper
1 egg
2 tbsp white whole-wheat flour or your favorite no/low carb substitute

In a 10-inch skillet, brown the ground meat with the onion. Cook until the meat is no longer pink and the onion is transparent. Drain the meat and onion mixture, return to the skillet; add the tomato sauce, salt, basil, oregano, and pepper. Bring to a boil and simmer 5 minutes. Slice the zucchini lengthwise in 1/4-inch thick slices. In a small bowl, mix the cottage cheese with the egg. In a 9 x 13-inch baking pan, layer half the zucchini, sprinkle with half the flour. Add half of the cottage cheese-egg mixture, half the meat mixture, and half the mozzarella cheese. Repeat the layers, ending with the remaining mozzarella. Bake in a 375 degree oven for 40 minutes. Allow to set for 10 minutes before serving.

Note: If using ground chicken a tablespoon of olive oil may be needed in the skillet for browning.

Note: File Photo