The Hashimoto's AIP Cookbook: Easy Recipes for Thyroid Healing on the Paleo Autoimmune Protocol by Emily Kyle MS RDN CLT HCP & Phil Kyle Chef
Author:Emily Kyle MS RDN CLT HCP & Phil Kyle Chef [Kyle MS RDN CLT HCP, Emily]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2019-07-29T17:00:00+00:00
Crab and Asparagus Casserole
Crab contains many nutrients to support thyroid health, like selenium and omega-3 fatty acids. In this recipe, it’s paired with asparagus, an antioxidant-packed vegetable. The flavors in this casserole come together to create a truly decadent meal—rich and creamy, savory and salty. MAKES 4 SERVINGS
MAKE-AHEAD
Prep time: 5 minutes
Cook time: 45 minutes
Olive oil cooking spray
2 cups cauliflower purée (see Ingredient Tip)
2 cups diced asparagus
1 cup cauliflower florets
¼ cup sliced scallions, green and white parts
¼ cup nutritional yeast, divided
2 tablespoons red wine vinegar
1 tablespoon chopped fresh tarragon
1 tablespoon freshly squeezed lemon juice
1 pound crabmeat
2 tablespoons coconut flour
1 teaspoon extra-virgin olive oil
1.Preheat the oven to 350°F. Grease a 9-by-13-inch glass baking dish evenly with the cooking spray and set it aside.
2.In a large mixing bowl, combine the cauliflower purée, asparagus, cauliflower florets, scallions, 3 tablespoons of nutritional yeast, the red wine vinegar, tarragon, and lemon juice. Stir well.
3.Gently stir in the crabmeat.
4.Pour the mixture into the prepared baking dish.
5.In a small bowl, mix together the remaining 1 tablespoon of nutritional yeast, the coconut flour, and olive oil until combined. Sprinkle over the casserole.
6.Bake for 45 minutes, or until the top is golden brown and the casserole reaches an internal temperature of 135°F.
Ingredient Tip: With the rise in popularity of cauliflower, it may be possible to find puréed cauliflower in the frozen section of your local grocery store. To make your own, simply steam 3 cups of cauliflower florets until tender (in a pot on the stovetop with ¼ inch of water), drain well, and blend or purée it in a food processor until smooth.
Make-Ahead Tip: For a quick and easy dinner, prepare the dish through step 5. Store it in the refrigerator until you’re ready to cook, and then resume at step 6.
Variation Tip: Instead of crabmeat, you can substitute flaked white fish like cod or haddock.
Per Serving (¼ prepared recipe): Calories: 257; Total Fat: 5g; Saturated Fat: 1g; Sodium: 449mg; Carbohydrates: 19g; Fiber: 10g; Protein: 37g
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