Saturday, June 29, 2019

Low Carb Goulash

Low Carb Goulash
Servings: 5

  • 1 Pound Ground Beef 80/20 or Turkey
  • 1 Yellow Onion, medium
  • 2 Teaspoons of Minced Garlic
  • 1, 15 Ounce Tomato Sauce canned
  • 1, 14.5 Ounce Diced Tomatoes canned
  • 2 Tablespoons Soy Sauce
  • 2 Tablespoons Dried Oregano
  • 2 Teaspoons Dried Basil
  • 2 Dried Bay Leaves
  • 1 Tablespoon Seasoned Salt
  • 1/2 Teaspoon Black Pepper
  • 10 Ounces Cabbage shredded
  • Cheddar Cheese shredded
  • In a large skillet or dutch oven, brown the meat over medium heat, breaking up the meat as it cooks into small pieces. Cook until the meat is cooked through and there's no longer any pink.
  • Stir in the onions and garlic. Cook and stir the mixture until the onions are translucent.
  • Stir in tomato sauce, diced tomatoes, soy sauce, oregano, basil, bay leaves, seasoned salt, and black pepper.
  •  Bring the mixture to a boil over medium heat.
  • Reduce the heat to low, cover, and simmer 20 minutes.
  • Remove bay leaves. Stir in the cabbage, and let simmer for about 5 minutes (for more crunchy texture) to 10 minutes (for softer texture).
  • As you serve, place as much shredded cheddar on top as you would like. I used about a 1/4 cup per serving.
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Sunday, February 24, 2019

Zucchini & Yellow Squash Au Gratin

Zucchini & Yellow Squash Au Gratin
Serves 6

1 large yellow squash
1 large zucchini
2 shallots, minced
1 teaspoon minced garlic or 1 clove
2 tablespoons butter
1/2 cup heavy cream
1/2 teaspoon oregano
9 slices Sargento Thin Sliced Provolone
3-4 Tablespoons (4 Tablespoons is 1/4 cup) Fresh Grated Parmesan

I started by using my mandoline to slice the squash 1/4 inch thick. Then I layered them in our baking dish -- 1 row of yellow squash and then a layer of zucchini -- I ended up with 4 rows on the bottom and 4 rows on the top.

In a small skillet or pan, add the butter and shallots and let them saute until translucent. Then add in the garlic and oregano. Let it cook a minute or two. Finally, add in the cream and Parmesan just until bubbly. Pour over the squash.

Cover with the slices of cheese -- I had two rows of 4 slices, and tore the remaining slice into 4 pieces and placed those extras in the corners where I had some squash showing. Bake at 350 for about 20-30 minutes. We enjoy our cheese really brown -- so it was perfect for us, but if you like yours less brown cut the cooking time back by a few minutes and check it.

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Keto Chicken Parm

Keto Chicken Parm
2 servings

1 Chicken Breast - we buy them in bulk and cut them in half down the middle of the breast into more of a cutlet size
6 slices Sargento Thin Sliced Provolone
2 slices Sargento Sliced Mozzarella
Olive Oil
Italian Seasoning
Garlic Powder
Salt & Pepper

1 small (8 ounce) can of tomato sauce
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon Italian seasoning
salt & pepper to taste

Place all of the ingredients for the sauce into a small saucepan, and let them simmer over low heat while the chicken is cooking.

In a baking dish, put about a tablespoon of olive oil down on the pan. Then place the chicken pieces on top, and sprinkle with a bit of - salt, pepper, garlic powder, and Italian seasoning. Turn the chicken over and sprinkle with the same spices. Bake at 375 for about 20 minutes or until it is cooked through - we shoot for 160 degrees.

Once the chicken is done, pull it out of the oven. Spread some of the sauce on the top, generously -- but you won't use all of the sauce. Then place 3 folded slices of provolone and 1 of mozzarella on top. Place it back in the oven - you can either let it bake for a few minutes or you can broil it to get the cheese a bit darker.

I served this with a homemade Caesar salad with no croutons.

For the salad dressing, I use:

1-2 teaspoons minced garlic
1 tablespoon dijon mustard
1 teaspoon Worcestershire sauce
1 egg
Juice from 1 lemon
1 tablespoon red wine vinegar
4-5 tablespoons of olive oil

Mix everything in a large bowl except for the oil -- whisk it together. Slowly drizzle in the olive oil while whisking the dressing into an emulsion. You can taste along the way to see if you want your dressing a little more tart or if you need more oil. Mix in Romaine lettuce and grated Parmesan - I tend to use freshly grated, but the Kraft version is fine -- you just want slivers of parm and not the powder for this.

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Keto Creme Brulee

Keto Creme Brulee

4 egg yolks
2 cups of heavy cream
1 tablespoon of Swerve granulated sweetener

1-2 teaspoons of Swerve granulated sweetener for the topping of each serving

Preheat your oven to 325 degrees. In a bowl; mix the egg yolks, heavy cream, and Swerve together with a whisk.

Divide into containers -- the original recipe said that the mixture made 4 servings... but that seemed a bit much for us. Additionally, I bought a creme brulee set with the torch from Bed Bath and Beyond for $20 -- if you do that though -- make sure you get the butane from them when you buy it because it didn't come with the set. Anyway -- our mixture became 7 servings -- we had the 4 vessels that came with the set -- and 3 from frozen creme brulee that I had gotten previously from H-E-B.

Place your containers in an oven-safe casserole dish with sides. Pour in about 1-2 cups boiling water until it's about 1/2 way up the sides of your creme brulee servings. Bake for 30 minutes or until it's set. Ours were a little jiggly when we pulled them from the oven.

I immediately took them out of the water bath, placed them on a sheet tray, and put them into the refrigerator. When we ate them last night - I wished that they had been able to have more time in the fridge because I love the cold custard underneath the warm sugar.

Before serving - sprinkle the top with 1-2 teaspoons of Swerve and use your torch to brown them OR if needed place your oven rack as close to the top as you can and use the broiler to brown the sugar. If you use your broiler -- watch it the entire time because it can burn really quickly.

I served mine with two sliced strawberries as seen in the picture -- but you could put some whipped cream on it as well.
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Tuesday, January 22, 2019

Keto White Chicken Chili

Keto White Chicken Chili
Servings: 4

  • 1 lb chicken
  • 2 cups chicken stock
  • 2 garlic cloves, finely minced
  • 1 4.5oz can chopped green chiles
  • 1 diced jalapeno
  • 1 diced green pepper
  • 1/4 cup diced onion
  • 4 tbsp butter
  • 1/4 cup heavy whipping cream
  • 4 oz cream cheese
  • 2 tsp cumin
  • 1 tsp oregano
  • 1/4 tsp cayenne (optional)
  • Salt and Pepper to taste
I adapted the cooking method on this recipe quite a bit, but here is what I did. In a soup pot, I browned the chicken that I had cut into small pieces - I added salt & pepper, oregano, and the cumin to the chicken before browning. Once the chicken was cooked, I removed it and set it aside. In the same pot, I put in the butter, onion, bell pepper, jalapeno, and green chilies and cooked them for a couple of minutes until they started to become translucent. I added the garlic close to the end of cooking the vegetables and then put the chicken back in the pot. I added in the chicken stock, and let the soup simmer for a few minutes. In a small bowl, add your cream cheese and put it in the microwave for about 30 seconds - you should be able to stir it when it is at the correct temp - then mix in the whipping cream with the cream cheese. Stirring the whole time mix the cream cheese/cream mixture into the soup and let it continue to simmer for another 15 minutes before serving. 

You can top it with any of your favorite keto friendly toppings: pepper jack cheese, cheddar cheese, sour cream, or cilantro.
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Low Carb Individual Cheesecakes

Low Carb Individual Cheesecakes
Servings: 12

16oz full-fat regular block cream cheese
1 cup granular Splenda + 1 tablespoon2 tsp pure vanilla extract4 Tbsp lemon juice3 Tbsp full fat regular sour cream
2 eggs
1 1/4 cup pecan halves, finely chopped
3 Tbsp butter, melted

Preheat oven to 325 and add cupcake liners to a 12 cup muffin pan.  In a small bowl mix, chopped pecans, 1 Tbsp pourable Splenda, and melted butter.  Press about a tablespoon in the bottom of each cupcake liner. With a mixer, beat the cream cheese until smooth.  Slowly incorporate the Splenda, blending well.  Stop using the mixer and switch to a wooden spoon.  Add vanilla, lemon juice, and sour cream.  Blend just enough to mix the ingredients.  Add the eggs one at a time, gently mixing after each.  Divide batter into the 12 cups (we used a piping bag, but a cookie scoop would work well too - they should be mostly full).  Bake at 325 for 15 minutes.  Let sit and cool for 30 minutes then transfer to fridge and cool for at least 2 hours before eating. We top with a little bit of homemade whipped cream for an added creamy element on top. 

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Sunday, January 13, 2019

John's Keto Egg Muffins

John's Keto Egg Muffins

Makes 7 large muffins (we used an oversized silicon muffin pan)

9 ounces of breakfast sausage - or 9 slices (we used Jimmy Dean Country Mild)
7 slices of bacon
1 small/medium red bell pepper (chopped)
7 large eggs
1 cup heavy cream
1 tablespoon minced onion
2 cups of freshly grated sharp cheddar cheese
1 tsp dry mustard powder
Salt & Pepper to taste
*optional - 6 to 7 shakes of Louisiana Hot Sauce

Cook the bacon and set aside to cool. Brown the sausage and chop it into really small pieces, and add the bell pepper to the pan. Sautee for about 5 min to get the water out of the pepper. Once finished cool on a paper towel lined plate.  In a large mixing bowl; combine your eggs, cream, minced onion, cheese, hot sauce (if adding it), mustard powder, salt & pepper and whisk to combine. After the mixture is combined, add in the sausage mixture and mix together. Preheat your oven to 350 degrees. Chop your bacon into pieces. Place a few bacon pieces in the bottom of your muffin tin, fill the tins about 1/2 full and add a couple more bacon pieces to the top.

If you're going to use a regular sized muffin tin, a serving size would be two muffins... for our oversized version, it's one.

FYI - green bell pepper may lower the carb count, but only by 1/2 a gram or so.

The Nutritional information break down according to My Fitness Pal is:

Calories: 533
Fat: 47.5 g
Protein: 24.3 g
Total Carb: 4.5 g
Fiber: .4
Sodium: 725 g
Sugar: 1.2 g (from the cream most likely)

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Thursday, January 10, 2019

Keto Soup

Keto Soup

about 4 servings

1 pound ground beef
1 medium green bell pepper
1 medium yellow onion
1 box (4 cups) beef stock
1 can Rotel tomatoes with green chilies
1 block cream cheese
1 tsp celery salt

In a large or medium pot, brown your ground beef with salt, pepper, and garlic powder. Add in the onion and bell pepper for just a minute or two. Then add in the Rotel and cream cheese until the cheese is melted. Finally, add in the celery salt and beef stock. John added a bit of sour cream and cilantro to his bowl before eating it.
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