Healthy swaps in 5 Alabama recipes take out the guilt, leave in the goodness

Over the last couple of years, I have really enjoyed finding healthy alternatives to the things I love. Being Southern means I have a special place in my heart for the beloved casserole. This is one of my favorite recipes to share with my family. I know I am filling their hearts with a home-cooked meal and helping them eat healthy at the same time. It is the best of both worlds.

This delicious baked casserole is filled with flavor and protein. Coming in at more than 30 grams of protein and 8 net carbs per serving, you will never know it is good for you. It is filling and a great way to hide vegetables in your casserole.

For a whole section of recipes that are lower in carbs, visit thebutteredhome.com.

Low-Carb Sour Cream Beef Bake

Ingredients

• 1½ cups frozen cauliflower rice
• 1 pound lean ground beef
• 1½ cups marinara sauce, low sugar
• ½ cup sour cream
• 1 cup cottage cheese
• 2 cups mozzarella cheese
• ½ cup green onions, diced
• ¼ cup Parmesan cheese, grated
• ½ teaspoon salt
• ½ teaspoon pepper

Instructions

Preheat oven to 350. Cook cauliflower rice according to package directions and drain. Be careful to remove all water. Pour into an oven-safe baking dish. Set aside.

Brown beef and drain if needed. Add beef back to the skillet and add marinara sauce, salt and pepper. Mix well. Set aside.

In a medium bowl, mix sour cream, cottage cheese, Parmesan and green onions. Pour into a casserole dish with riced cauliflower and mix well. Spread to an even layer.

Top cauliflower with half of the meat mixture and spread evenly. Sprinkle with half the mozzarella cheese. Layer the remaining beef mixture on top evenly and add the remaining cheese. Bake for 20 minutes until cheese has melted. Allow to cool for 5 to 10 minutes before serving.

Brooke Burks, The Buttered Home

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Peanut Butter Pie (Sugar-free)

Ingredients

• 1 8-ounce package cream cheese, softened
• 1 cup peanut butter
• ½ cup Sugar Twin sweetener
• 1 18-ounce container Cool Whip
• 1 graham cracker pie crust, light or sugar-free

Instructions

Beat cream cheese until fluffy. Add peanut butter and sweetener. Fold in whipped topping. Spoon into pie crust and chill until set. Garnish with dollop of whipped topping. Sprinkle with graham cracker crumbs.

Wanda L. Monk

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Vegan Mushroom Soup (Gravy)

Ingredients

• 6 dried shiitake mushrooms
• 8 ounces baby bella mushrooms
• 1½ cups water, more or less
• 1-2 tablespoons extra-virgin olive oil or grapeseed oil
• 1 tablespoon toasted sesame oil
• 1-2 tablespoons mushroom soy sauce
• 1 tablespoon granulated garlic
• Pinch white pepper
• 2 tablespoons fresh parsley, finely chopped

Instructions

In a glass bowl or jar, cover shiitake mushrooms with boiling water to rehydrate and let steep at least 30 minutes. When soft, cut off stems and discard; slice mushrooms. Strain steeping liquid with fine mesh strainer and/or coffee filter to remove any dirt. Place mushrooms and water in saucepan and boil for at least 20-30 minutes and let cool to room temperature. Wash and slice baby bellas and pat dry. In a nonstick or well-seasoned cast iron fry pan, brown mushrooms on both sides in oil, sprinkle with granulated garlic and toss briefly, turn off heat, add soy sauce, cover and let stand to rest. Mushrooms should not be fully cooked to the point of mushy, but tender and firm. In a blender, puree shiitakes and their broth until smooth. Return to saucepan and add finely chopped parsley and baby bellas. When heated through but not boiling, add toasted sesame oil and white pepper, to taste (pinch to ¼ teaspoon). Should not need salt. Can use as gravy or dilute to desired thickness with water for soup.

Becky Ashworth

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Simple and Easy Kale Salad

Ingredients

• 2 cups kale, chopped
• 1 cup romaine lettuce, chopped
• 1 cup cabbage slaw mix
• ½ cup tomatoes, chopped
• 2 small cucumbers, chopped
• ½ cup yogurt, unsweetened, plain
• 2 tablespoons mayonnaise
• 1 tablespoon mustard
• 2 tablespoons avocado oil
• 1 tablespoon white wine vinegar
• 1 tablespoon apple cider vinegar
• 1 tablespoon everything-but-the-bagel seasoning
• ½ teaspoon pepper
• ½ cup Parmesan cheese, grated

Instructions

Wash, de-stem and chop the kale and romaine lettuce into small pieces. Place them in a large mixing bowl. Add the cabbage slaw and mix to combine.

Dice the tomatoes into bite-sized pieces. Smash cucumbers with the side of your knife and chop the same size as the tomatoes. Add to the kale and romaine mixture in the bowl.

Season with pepper and bagel seasoning.

In a smaller bowl, mix yogurt, mayo, mustard, oil, white wine vinegar and apple cider vinegar. Whisk to combine until smooth and creamy.

Pour prepared dressing over salad mixture. Top with grated Parmesan cheese and mix well.

Cover and seal. Allow to marinate for an hour or two. Shake the covered bowl before serving.

Brooke Burks, The Buttered Home

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Slow Cooker Orange Chicken

Ingredients

• 1 whole chicken
• 2 large oranges, divided
• 3 cups low-sodium chicken broth
• ½ teaspoon paprika
• 1 whole onion
• 3 tablespoons butter, softened
• 2 sprigs plus 2 tablespoons chopped rosemary
• 1 teaspoon salt
• ½ teaspoon pepper
• ¼ cup sugar-free orange marmalade
• 1 whole head garlic

Instructions

Quarter onion; peel and divide oranges into sections.

Mix butter, chopped rosemary, salt, pepper and orange marmalade.

Salt and pepper chicken. Place the whole head of garlic, rosemary sprigs and one orange in cavity of chicken. Loosen skin of chicken and put half of butter mixture under skin. Rub remaining on outside of chicken.

Pour chicken broth in liner of slow cooker and place the other orange slices in bottom. Place chicken on top. Sprinkle paprika on top, cover and cook on low for 8-10 hours until internal temperature of 165 degrees is reached.

Allow to rest for 10 to 15 minutes, slice and serve.

Brooke Burks, The Buttered Home

This story originally appeared in Alabama Living magazine.