Saturday, August 4, 2018

Easy Potato & Black Bean Enchilada Casserole

Hi, guys!

I still can’t believe it’s August. How is summer flying by so quickly!? It’s been a whirlwind, so I haven’t been on top of my usual meal prep game. I always make sure to do a little each week, but I really need to get back at it – anyone else need to do the same?

When Mal is back to work in just a few new weeks, it’s nice to have a quickie meal that I can toss together with ingredients I always have on hand. This enchilada casserole recipe came together so quickly and made enough for several meals. I’ve been totally loving its leftovers for breakfast, especially adding an egg and avocado on top. Mmm… so delicious!! Even with it being vegetarian, Mal still found it super filling, and I had no complaints. Of course, I’m sure you can add in ground turkey or choice of protein if you’d like a little more hearty of a dish. I hope you enjoy it!

Easy Black Bean & Potato Enchilada Casserole

Serves 8 

Macros: 12P 45C 6F


  • 1.5 pounds potatoes of choice (cut into bite-size pieces)
  • 1 can (15 ounces black beans, drained + rinsed)
  • 12 ounces salsa of choice (I used fire-roasted)
  • 4 to rtillas (I used brown rice)
  • 1 cup shredded cheddar cheese


  • 1 can (15 ounces tomato sauce)
  • 1 tablespoon chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried oregano
  • salt and pepper to taste
  • 1/4 cup water (more if sauce is too thick)
  1. Preheat oven to 450 degrees F.
  2. Lightly grease a 13 x 9-inch casserole dish with cooking spray or oil. Place potatoes in the casserole dish and roast for 10 minutes. Stir, add onions to the dish and return to the oven for another 10 minutes.
  3. Meanwhile, make sauce in one bowl and mix together beans + salsa in a separate larger bowl.
  4. Lower oven heat to 350 degrees F.
  5. When potatoes + onions are finished cooking, pour them into the larger bowl with the beans and salsa.
  6. Place 2 tortillas on bottom of casserole dish and then pour in potato/bean/salsa mixture. Top with 2 remaining tortillas and then pour sauce all over. Finally, spread cheese on top of sauce.
  7. Return casserole dish to oven for 20 minutes until cheese is fully melted and lightly browned.

Enjoy solo or add some eggs and avocado for a tasty breakfast!

The post Easy Potato & Black Bean Enchilada Casserole appeared first on Carrots 'N' Cake.

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Guest Recipe: Low Carb BBQ Ribs

Today’s recipe might just become tonight’s dinner, it’s so tempting. Thanks to Bailey Ryan of Whole Kitchen Sink (formerly Paleo Bailey) for today’s awesome dish. 

These fall-of-the-bone BBQ ribs might first appear to be a bit of a time investment, but I promise you they’re worth the wait! Once they’re on the grill they’re pretty much hands off, leaving you free to enjoy the afternoon knowing dinner will be delicious! The trick to making these ribs perfect is to first remove the skin-like membrane on the underside of the ribs.

It’s a step a lot of us skip, but it makes a huge difference. You simply need to slide a knife between the membrane and the meat on one end of the rack of ribs and make an initial cut. Once you have one end separated from the meat, you can use a cloth or a paper towel to grab onto it and pull the rest away from the ribs.

Make sure to do this prior to seasoning! Then, make sure not to add the BBQ sauce until the last half hour on the grill. If you put it on too early it will burn onto the meat, instead of becoming a delicious caramelized glaze. Of course, this simple BBQ is made with the latest and greatest member of the Primal Kitchen® family, the Organic, Unsweetened Ketchup!

I KNOW you will love this ketchup, because I put it to the test with my (not paleo) boyfriend. I handed him dinner one night with Primal Kitchen’s Ketchup already on his plate, watched him eat it ALL, and then told him it was not his beloved highly processed ketchup. He was so impressed with the flavor and smooth consistency. It’s now our staple ketchup, and I’m thrilled I’ve converted him and gotten to toss out yet another conventional product and replaced it with a Primal Kitchen one!


For the Ribs:

  • 1 rack of ribs, fat trimmed, and membrane removed
  • 1/2 tablespoon garlic powder
  • 1/2 tablespoon chili powder
  • 1 teaspoon salt
  • 1 teaspoon pepper

For the Sauce:

  • 1 cup Primal Kitchen Organic Unsweetened Ketchup
  • 1 tablespoon Dijon mustard
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon apple cider vinegar
  • 2 teaspoon liquid smoke
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon cayenne powder
  • Keto sweetener: 1/2 teaspoon liquid stevia -OR-
    Paleo sweetener: 1 1/2 tablespoon coconut sugar


Rinse ribs with water and pat dry. Put a large sheet of tin foil on the counter. If it’s not wide enough, layer another one wide enough that you can tent the rib rack.

Lay the ribs bone side up and remove the membrane by sliding a knife underneath the membrane between the bones. Once it’s loosened you can peel it all off.

Combine the rib seasoning in a small dish, and then season the rack of ribs on both sides. Loosely wrap the ribs with the tinfoil forming a “tent” so the sides aren’t touching the ribs and seal closed at the top.

Heat grill to 250-300 ºF. Place the tinfoil tent onto the grill. You want to keep the temperature right around 250-300. Let cook for 2 hours.

Carefully open the tinfoil tent and brush liberally with BBQ sauce. Gently close tent again, it does not need to be sealed again. Let cook for an additional 1/2 hour until BBQ looks caramelized and like a glaze on the ribs.

Ribs are done cooking when the meat has shrunk, and 1/4 inch of the bone is exposed at the thinner end of the ribs. Remove from grill and let rest for 15 minutes in the foil prior to slicing.

Slice by cutting between the bones, add additional BBQ if you desire, and enjoy!

Bailey spent the last 2 years changing her relationship with food and herself. She lost 120 pounds while working 12-hour overnight shifts in a Minneapolis hospital and is now living a “whole” new life. She shares it all on her Instagram, @wholekitchensink and writes about healthy living, easy yet delicious recipes, and the ups and downs as she navigates finding overall wellness on her blog

Bailey Ryan | IG: @wholekitchensink


The post Guest Recipe: Low Carb BBQ Ribs appeared first on Mark's Daily Apple.

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