Tex Mex Keto Friendly Casserole


Tex Mex Keto Friendly Casserole

I still hold true to the principles of hormonal balance outlined in The Hormone Diet, but I have evolved the plan to specifically target the science of fat loss. With Keto being the go to diet for people these days I want to point out some big changes I would make with some recipes.

Here is the original: https://www.dietdoctor.com/recipes/keto-tex-mex-casserole

Orginal Keto Recipe:
25 oz. ground beef
2 oz. butter
3 tbsp Tex-Mex seasoning
7 oz. crushed tomatoes
2 oz. pickled jalapeños
7 oz. shredded cheese, for example Monterey Jack
For serving 1 cup crème fraîche or sour cream 1 scallion finely chopped5 oz. leafy greens or iceberg lettuce and 1 cup guacamole (optional)
Keto Hormone Diet Style
2 lb organic ground chicken OR Textured Vegetable Protein
2 oz. butter (or can use coconut oil spray)
2 to 5 cloves garlic pressed
1 whole white onion, finely chopped
2 small zucchini, sliced and cubed
1 bag cauliflower rice
1 bag green peas, fresh or frozen (cook before adding)
3 tbsp Tex-Mex seasoning – see below (I increased the chilli powder – doubled it – and used all of the mixture because of all the added veggies
7 oz. crushed tomatoes (two cans)
2 oz. pickled jalapeños
7 oz. Manchego Cheese (Sheep Cheese, less inflammatory,
higher in nutrients and less fat)
For serving 1 cup crème fraîche or sour cream – SKIP this if you want to avoid more fat
1 scallion, finely chopped
5 oz. leafy greens or iceberg lettuce
1 cup guacamole (optional) – if you worked out today – you earned this
Hormone Diet Tex Mex Mix: 3 to 4 tbsp chilli powder, 2 tsp paprika
powder, 2 tsp ground cumin, 1 tsp garlic powder, 1 tsp chilli flakes, ½ tsp dried oregano, 1 tsp ground black pepper, 1 pinch ground cinnamon,
1 tbsp sea salt. Add all of this to the mixture!      
Keto Hormone Diet Tweaks
Organic chicken, less fat, less inflammatory, and less hormones
Added more veggies for fiber – essential for women for estrogen
metabolism: peas, cauliflower, zucchini, onions, extra can tomatoes
Switched cheese to less inflammatory, healthier Manchego versus
Cut fat and inflammation by skipping sour cream
Add guacamole – if you earned it by moving more – this is the benefit of
testing ketones – if you get kicked out of ketosis with more fat – then take
it out!
  1. Preheat the oven to 400°F (200°C).
  2. Spray coconut oil into pan, cook onions, zucchini, until soft. Add the chicken in coconut oil spray on medium high heat, until cooked through and no longer pink.
  3. Add peas, cauliflower, Tex-Mex seasoning and crushed tomatoes. Stir and let simmer for 5 minutes. Taste to see if needs additional salt and pepper.
  4. Place the mixture in a greased baking dish (about 9″ or 23 cm in diameter). Top with jalapeños and cheese.
  5. Bake on upper rack in oven for 15–20 minutes or until golden brown on top.
  6. Chop the scallion finely and serve the casserole warm on top of a bed of iceberg lettuce (great crunch!), optional: dollop of the crème fraiche or sour cream, guacamole, a green salad (if prefer not to have iceberg lettuce).

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