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Chicken Scarpiello

Makes 6 Servings 

Ingredients: 

  • 3 tablespoons extra virgin olive oil, divided
  • 1 pound spicy Italian sausage, cut into 1-inch pieces
  • 1 cut-up whole chicken (about 3 pounds)*
  • 1 teaspoon salt, divided
  • 1 large onion, chopped
  • 2 red, yellow or orange bell peppers, cut into ¼-inch strips
  • 3 cloves garlic, minced
  • ½ cup dry white wine
  • ½ cup chicken broth
  • ½ cup coarsely chopped seeded hot cherry peppers
  • ½ cup liquid from cherry pepper jar
  • 1 teaspoon dried oregano
  • Additional salt and black pepper
  • ¼ cup chopped fresh Italian parsley

*Or purchase 2 bone-in chicken leg quarters and 2 chicken breasts; separate drumsticks and thighs and cut breasts in half.\

  1. Heat 1 tablespoon oil in large skillet over medium-high heat. Add sausage; cook about 10 minutes or until well browned on all sides, stirring occasionally. Remove sausage from skillet; set aside.
  2. Heat 1 tablespoon oil in same skillet. Sprinkle chicken with ½ teaspoon salt; arrange skin side down in single layer in skillet (cook in batches if necessary). Cook about 6 minutes per side or until browned. Remove chicken from skillet; set aside. Drain oil from skillet.
  3. Heat remaining 1 tablespoon oil in skillet. Add onion and remaining ½ teaspoon salt; cook and stir 2 minutes or until onion is softened, scraping up browned bits from bottom of skillet. Add bell peppers and garlic; cook and stir 5 minutes. Stir in wine; cook until liquid is reduced by half. Stir in broth, cherry peppers, cherry pepper liquid, oregano and salt and pepper to taste; bring to simmer.
  4. Return sausage and chicken along with any accumulated juices to skillet. Partially cover skillet and simmer 10 minutes. Uncover and simmer 15 minutes or until chicken is cooked through (165°F). Sprinkle with parsle


TIP: If too much liquid remains in the skillet when the chicken is cooked through, remove the chicken and sausage and continue simmering the sauce to reduce it slightly.

NUTRIENTS PER SERVING:
CALORIES 500
TOTAL FAT 35g
SATURATED FAT 10g
CHOLESTEROL 115mg
SODIUM 1420mg
CARBOHYDRATE 11g
DIETARY FIBER 1g
PROTEIN 30g



Tomato and Red Wine Brisket








Tomato and Red Wine Brisket 

Makes 8 Servings 

Ingredients: 

  • 1 beef brisket (3 to 3 ½ pounds), trimmed*
  • ¾ teaspoon salt, divided
  • ¼ teaspoon black pepper
  • 1 tablespoon olive oil
  • 1 large red onion, sliced
  • ½ cup dry red wine
  • 1 can (28 ounces) diced tomatoes with basil, oregano and garlic

*If your slow cooker is less than 5 quarts, cut roast in half so it cooks completely. 

Directions: 

  1.  Coat inside of slow cooker with nonstick cooking spray. Season beef with ½ teaspoon salt and pepper. Heat oil in large skillet over medium-high heat. Add beef; cook 5 minutes per side until browned. Remove to slow cooker.
  2. Return skillet to medium-high heat. Add onion; cook and stir 5 minutes or until softened. Pour in wine. Bring mixture to a boil, scraping up any browned bits from bottom of skillet. Cook 3-4 minutes until mixture nearly evaporates. Stir in tomatoes. Bring to a boil; cook 6 to 7 minutes or until slightly thickened. Stir in remaining ¼ teaspoon salt. Pour mixture over beef in slow cooker.
  3. Cover; cook on LOW 7-8 hours. Remove beef to large cutting board; cover loosely with foil. Let stand 15 minutes before slicing. Turn slow cooker to HIGH. Cook, uncovered, on HIGH 10 minutes or until sauce is thickened. Serve sauce over brisket.

NUTRIENTS PER SERVING:

CALORIES 370
TOTAL FAT 18g
SATURATED FAT 7g
CHOLESTEROL 135mg
SODIUM 390mg
CARBOHYDRATE 7g
DIETARY FIBER 2g
PROTEIN 42g


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Veggie Packed Pizza 

Make 6 Servings (1 Wedge Each)

Ingredients

  • 2 ½ cups finely chopped fresh cauliflower (about ½ head)*
  • 1 ½ cups (6 ounces) shredded part-skim mozzarella cheese, divided
  • 1 egg
  • 4 teaspoons chopped fresh oregano, ** divided
  • ½ cup sliced mushrooms
  • ½ cup sliced assorted bell peppers (red, yellow, green and/or a combination)
  • ½ cup sliced red onion
  • 2 teaspoons olive oil
  • 3 tablespoons pasta sauce or tomato sauce
  • Dash red pepper flakes

*To chop cauliflower easily, place in food processor and pulse until finely chopped.

**Or use 1 ¼ teaspoons dried oregano. Use 1 teaspoon in step 3 and ¼ teaspoon in step 6.

Directions:

  1. Preheat oven to 450 degrees Fahrenheit. Spray pizza pan with nonstick cooking spray. Line large baking sheet with foil.
  2. Place cauliflower in medium microwavable bowl; microwave on HIGH 4 minutes. Stir; microwave on HIGH 4 minutes or until tender. Let cool slightly.
  3. Add 1 cup cheese, egg and 2 teaspoons oregano to cauliflower; mix well. Pat mixture to 9-inch circle in prepared pizza pan; spray with cooking spray.
  4. Combine mushrooms, bell peppers and onion on prepared baking sheet. Drizzle with oil; toss to coat.
  5. Roast vegetables 14 to 15 minutes or until tender. Bake cauliflower crust during last 10 to 12 minutes of cooking time or until golden brown around edges.
  6. Spread pasta sauce over crust; top with roasted vegetables and remaining ½ cup cheese. Bake 6 to 7 minutes or just until cheese is melted. Sprinkle with remaining 2 teaspoons oregano and red pepper flakes. Cut into 6 wedges.


NUTRIENTS PER SERVING:

Calories: 129
Total Fat: 7g 
Saturated Fat: 3g 
Cholesterol: 41mg
Sodium: 258mg
Carbohydrates: 5g
Dietary Fiber: 2g
Protein:11g


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Sassy Chicken and Peppers

Makes 4 Servings 

Ingredients:

  • 1 tablespoon Mexican seasoning
  • 4 boneless skinless chicken breasts (about 1 pound total)
  • 1 tablespoon vegetable oil
  • 1 red onion, sliced
  • 1 medium red bell pepper, cut into thin strips
  • 1 medium yellow or green bell pepper, cut into thin strips
  • ½ cup chunky salsa or chipotle salsa
  • 2 tablespoons lime juice
  • Lime wedges (optional)

*Or substitute 1 teaspoon chili powder, ½ teaspoon ground cumin, ½ teaspoon salt and 1/8 teaspoon ground red pepper

Directions:

  1. Sprinkle seasoning over both sides of chicken; set aside.
  2. Heat oil in large nonstick skillet over medium heat. Add onion; cook 3 minutes, stirring occasionally.
  3. Add bell peppers; cook 3 minutes, stirring occasionally. Stir salsa and lime juice into vegetables.
  4. Push vegetables to edge of skillet. Add chicken to skillet. Cook 5 minutes; turn. Continue to cook 4 minutes or until chicken is no longer pink in center and vegetables are tender.
  5. Sere chicken over vegetable mixture. Garnish with lime wedges.

NUTRIENTS PER SERVING:

Calories: 224 
Total Fat: 8g
Saturated Fat: 1g
Cholesterol: 69mg
Sodium: 813mg
Carbohydrates: 11g
Dietary Fiber: 3g 
Protein: 27g


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Southwest Chicken Burgers with Avocado Salad

Makes 6 Servings 

Ingredients:

  • 1 cup finely diced yellow or red bell pepper, divided
  • ½ cup finely diced red onion, divided
  • 1 egg white
  • 1 ½ teaspoons chili powder, divided
  • 20 ounces ground chicken
  • 1 medium avocado, diced
  • ½ cup finely diced cucumber
  • Juice of 1 lime
  • 4 tablespoons shredded cheddar cheese

Directions:

  1. Combine ½ cup bell pepper, ¼ cup onion, egg white and 1 teaspoon chili powder in a large bowl. Add Chicken; stir to combine. Shape mixture into six patties. Cover and refrigerate 15 minutes.
  2. Combine avocado, cucumber, lime juice, remaining ½ bell pepper, ¼ cup onion and ½ teaspoon chili powder in medium bowl.
  3. Spray large skillet with nonstick cooking spray; heat over medium heat. Cook burgers 5 minutes. Turn and top each burger with cheese. Cook 5 minutes or until no longer pink in center.
  4. Divide avocado salad among six plates; top with burgers.


NUTRIENTS PER SERVING:

Calories: 273
Total Fat: 11g
Saturated Fat: 3g
Cholesterol: 87mg
Sodium: 209mg 
Carbohydrates: 9g 
Dietary Fiber: 3g
Protein: 34g


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Spiced Chicken Skewers with Yogurt- Tahini Sauce

Makes 8 Servings 

Ingredients:

  • 1 cup plain nonfat or regular Greek yogurt
  • ¾ teaspoon salt, divided
  • ¼ cup chopped fresh parsley, plus additional for garnish
  • 2 teaspoons garam masala
  • ¼ cup tahini
  • 1 pound boneless skinless chicken breasts, cut into 1-inch pieces
  • 2 tablespoons lemon juice
  • 1 clove garlic

Directions:

  1. Spray grid with nonstick cooking spray, Prepare grill for direct cooking or preheat broiler.
  2. For yogurt- tahini sauce, combine yogurt, ¼ cup parsley, tahini, lemon juice, garlic and ¼ teaspoon salt in food processor or blender; process until combined. Set aside.
  3. Combine oil, garam masala and remaining ½ teaspoon salt in medium bowl. Add chicken; toss to coat evenly. Thread chicken on 8 (6 inch) metal or wooden skewers.*
  4. Grill chicken skewers over medium-high heat or broil 5 minutes per side or until chicken is no longer pink. Serve with yogurt-tahini sauce garnish with additional parsley.

*If using wooden skewers, soak in cold water 20 minutes to prevent burning

NUTRIENTS PER SERVING:

Calories: 145
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 38mg
Sodium: 285mg
Carbohydrates: 4g
Dietary Fiber: 16g
Protein: 16g


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Veggie Burrito Bowl

Makes 8 Servings (Double for 2 or More)

Ingredients:

  • 1 cup cooked riced cauliflower or brown rice
  • ½ (15 oz) can black beans or pinto beans, drained and rinsed
  • 2-3 teaspoons salsa
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 tablespoon plain Greek yogurt
  • 1 tablespoon shredded cheddar or Mexican-blend cheese
  • Toppings as desired

Directions:

  1. Prepare rice according to package instructions.
  2. In a microwave-safe bowl, combine rice, black beans, mild or hot salsa, and salt and pepper. Microwave on high for 30-60 seconds, or until heated through.
  3. Add select toppings, such as diced avocado, diced tomato, guacamole, pico de gallo, sauteed veggies, cooked shredded or cubed chicken, tofu, chickpeas or corn. 
  4.   Top off your burrito bowl with Greek yogurt and cheese, with a drizzle of salsa

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Skirt Steak with Red Pepper Chimichurri

Makes 4 Servings

Ingredients:

  • 1 pound skirt steak, trimmed
  • 1 clove garlic, peeled and cut in half
  • ¼ teaspoon salt
  • ½ teaspoon black pepper, divided
  • 1 cup diced roasted red bell pepper
  • 1 shallow, minced
  • 1 tablespoon capers
  • 1-1 ½ tablespoons olive oil
  • 1 tablespoon white wine vinegar
  • 1 clove garlic, minced                                                

Directions:

  1. Preheat broiler. Spray broiler rack with nonstick cooking spray. Rub steak on both sides with garlic clove. Season with salt and 1/4 teaspoon black pepper. Place steak on broiler rack. Broil steak, 4 inches from heat, 4 to 5 minutes per side or until desired doneness.
  2. To prepare chimichurri sauce, combine red bell pepper, shallot, capers, olive oil, vinegar, minced garlic and remaining 1/4 teaspoon black pepper in a bowl.
  3. To serve, thinly slice skirt steak against the grain and arrange on a serving platter. Top with chimichurri sauce or serve separately.


NUTRIENTS PER SERVING:

Serving Size: 3/4 cup
Calories: 238
Calories from Fat: 49 %
Total Fat: 13g
Saturated Fat: 3g
Cholesterol: 54mg
Carbohydrates: 4g
Fiber: 1g
Protein: 26g
Sodium: 282mg


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Lemony Greek Chicken

Makes 4 Servings

Ingredients:

  • 1 whole chicken (about 3 to 4 pounds), into serving pieces
  • 1 tablespoon olive oil
  • 2 teaspoons Greek seasoning
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • Juice of 1 lemon

Instructions:

  1. Preheat oven to 400 degrees F
  2. Brush chicken with oil. Arrange in two large baking dishes, bone side down. Combine Greek seasoning, salt, and pepper in a small bowl; sprinkle half over chicken. Bake 30 minutes.
  3. Turn chicken pieces over. Sprinkle with remaining seasoning mixture and lemon juice. Bake 30 minutes or until chicken is cooked through (165 degrees F).


NUTRIENTS PER SERVING

Calories: 240
Total Fat: 12g
Saturated Fat: 3g
Cholesterol: 100mg
Sodium: 680mg
Carbohydrates: 0g
Dietary Fiber: 0g
Protein: 32g


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Parmesan- Pepper Crisps

Makes About 26 Crisps

Ingredients:

  • 2 cups loosely packed, coarsely grated Parmesan cheese
  • 2 teaspoons black pepper

Directions:

  1. Preheat oven to 400 degrees Fahrenheit. Line wire racks with paper towels.
  2. Place heaping teaspoonfuls of cheese 2 inches apart on ungreased nonstick baking sheet. Flatten cheese mounds slightly with back of spoon. Sprinkle each mound with a pinch of pepper.
  3. Bake 15-20 minutes or until crisps are very lightly browned. (Watch closely; crisps burn easily.) Cool 2 minutes on baking sheet. Carefully remove with spatula to prepared racks. Store in airtight container in refrigerator up to 3 days.

NUTRIENTS PER SERVING:

Calories: 28
Total Fat: 2g
Saturated Fat: 1g
Cholesterol: 5mg
Sodium: 115mg
Carbohydrates: 1g
Dietary Fiber: 1g
Protein:3g


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Egg White Salad Cucumber Boats

Makes 2 Servings

Ingredients:

  • 6 hard-cooked eggs, peeled
  • 1/3 cup light or regular mayonnaise
  • Juice of 1 lemon
  • 1 teaspoon chopped fresh dill
  • 1 teaspoon salt
  • ¼ cup finely chopped green bell pepper
  • ¼ cup finely chopped red bell pepper
  • 2 tablespoons finely chopped red onion
  • 1 English Cucumber

Directions:

  1. Slice eggs in half lengthwise; discard yolks. Finely grade or chop egg whites
  2. Whisk mayonnaise, lemon juice, 1 teaspoon dill and salt in medium bowl. Gently stir in egg whites, bell peppers and onion.
  3. Cut cucumber in half crosswise; cut each piece in half lengthwise to make 4 equal pieces. Scoop out cucumber pieces with rounded ½ teaspoon, leaving thick shell. Fill each shell evenly with egg salad.


NUTRIENTS PER SERVING:

Calories: 175
Total Fat: 9g
Saturated Fat: 1g
Cholesterol: 6mg
Sodium: 756mg
Carbohydrates: 11g
Dietary Fiber: 1g
Protein: 12g


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Grilled Tri-Colored Pepper Salad

Makes 4 to 6 Servings

Ingredients:

  • 1 each large red, yellow, and                                
  • ¼ teaspoon salt
  • green bell pepper, cut into halves or quarters                                              
  • ¼ teaspoon black pepper
  • 1/3 cup extra virgin olive oil                                
  • 1/3 cup crumbled goat cheese (about 1 ½ ounces)
  • 3 tablespoons balsamic vinegar                            
  • ¼ cup thinly sliced fresh basil leaves 

Directions:

  1. Prepare grill for direct cooking over high heat.
  2. Place bell peppers, skin side down, on grid. Grill, covered, 10-12 minutes or until skin is charred. Transfer to paper bag. Close bag; let stand 10 to 15 minutes. Remove and discard skin. Place bell peppers in shallow serving dish.
  3. Whisk oil, vinegar, garlic, salt, and black pepper in small bowl until well blended. Pour over bell peppers. Let stand 30 minutes at room temperature. (Or cover and refrigerate up to 24 hours. Bring bell peppers to room temperature before serving.)
  4. Sprinkle with goat cheese and basil just before serving.


NUTRIENTS PER SERVING:

Calories: 231
Total Fat: 21g 
Saturated Fat: 5g 
Cholesterol: 8mg 
Sodium: 204mg
Carbohydrates: 9g 
Dietary Fiber: 2g
Protein: 3g


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Citrus-Marinated Olives

Makes 8 Servings (¼ Cup Per Serving)

Ingredients:

  • 1/3 cup extra virgin olive oil
  • ¼ cup orange juice
  • 3 tablespoons lemon juice 1 tablespoon grated orange peel
  • 1 tablespoon grated lemon peel
  • ½ teaspoon ground cumin
  • ¼ teaspoon red pepper flakes
  • 1 cup (about 8 oz) large green olives, drained
  • 1 cup kalamata olives, rinsed and drained

Directions:

  1. Whisk oil, orange juice, lemon juice, orange peel, lemon peel, cumin and red pepper flakes in a medium glass bowl. Stir in olives.
  2. Let stand overnight at room temperature; refrigerate for up to 2 weeks.


NUTRIENTS PER SERVING:

Calories: 54
Total Fat: 6g  
Saturated Fat: 0g  
Cholesterol: 0mg  
Sodium: 410mg 
Carbohydrates: 2g  
Dietary Fiber: 2g
Protein: 0g


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California Omelet with Avocado

Makes 4 Servings

Ingredients:

  • 6 ounces plum tomato, chopped (about 1 ½ tomatoes)
  • 2 to 4 tablespoons chopped fresh cilantro
  • ¼ teaspoon salt
  • 2 cups cholesterol-free egg substitute or 8 eggs
  • ¼ cup milk
  • 1 medium avocado, diced
  • 1 small cucumber, chopped

Directions:

  1. Preheat oven to 200 degrees Fahrenheit. Combine tomatoes, cilantro and salt in small bowl; set aside.
  2. Whisk egg substitute and milk in medium bowl until well blended.
  3. Heat small nonstick skillet over medium heat; spray with nonstick cooking spray. Pour half of egg mixture into skillet; cook 2 minutes or until eggs begin to set. Lift edge of omelet to allow uncooked portion to flow underneath. Cook 3 minutes or until set.
  4. Spoon half of tomato mixture over half of omelet. Loosen omelet with spatula and fold in half. Slide omelet onto serving plates and keep warm in oven. Repeat with remaining egg mixture and tomatoes. Top with avocado and cucumber.


NUTRIENTS PER SERVING:

Calories: 145
Total Fat: 5g   
Saturated Fat: 1g   
Cholesterol: 1mg   
Sodium: 389mg  
Carbohydrates: 13g   
Dietary Fiber: 4g
Protein:14g


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Creamy Baked Chicken with Artichokes and Mushrooms

Makes 6 Servings

Ingredients:

  • 6 Boneless skinless chicken breasts (about 4 ounces each)
  • 1 ½ teaspoons paprika
  • 1 ½ teaspoons dried thyme
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 can (14 ounces) artichokes packed in water, drained
  • 1 tablespoon butter
  • 1 package (8 ounces) sliced cremini mushrooms
  • 2 tablespoons almond meal
  • ¾ cup reduced-sodium chicken broth
  • ½ cup half and half

Directions:

  1. Preheat oven to 375 degrees Fahrenheit
  2. Place chicken in 13x9-inch baking dish. Combine paprika, thyme, salt and pepper in small bowl; mix well. Reserve 1 teaspoon seasoning mixture; set aside. Sprinkle remaining seasoning mixture evenly over chicken. Cut artichokes in half; arrange around chicken.
  3. Melt butter in large saucepan over medium heat. Add mushrooms and reserved 1 teaspoon seasoning mixture; cook and stir 5 minutes or until tender. Sprinkle almond meal over mushrooms; cook and stir 1 minute. Stir in broth; simmer 3 minutes or until thickened. Stir in half-and-half; cook 1 minute. Pour evenly over chicken and artichokes.
  4. Bake 30 minutes or until chicken is no longer pink.

 

NUTRIENTS PER SERVING:

Calories: 240
Total Fat: 8g    
Saturated Fat: 4g    
Cholesterol: 95mg    
Sodium: 750mg   
Carbohydrates: 11g    
Dietary Fiber: 2g
Protein:31g


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Blackened Shrimp with Tomatoes

Makes 4 Servings

Ingredients:

  • 1 ½ teaspoons paprika
  • 1 teaspoon Italian seasoning
  • ½ teaspoon garlic powder
  • ¼ teaspoon black pepper
  • ½ pound (about 24) small raw shrimp, peeled (with tails on)
  • 1 tablespoon canola oil
  • 1 ½ cups halved grape tomatoes
  • ½ cup sliced onion, separated into rings
  • Lime wedges (optional)

Directions:

  1. Combine paprika, Italian seasoning, garlic powder and pepper in small bowl; place in large resealable food storage bag. Add shrimp; seal bag and shake to coat.
  2. Heat oil in large skillet over medium-high heat. Add shrimp; cook 4 minutes or until shrimp are pink and opaque, turning occasionally.
  3. Add tomatoes and onion to skillet; cook 1 minute or until tomatoes are heated through and onion is softened. Serve with lime wedges, if desired.

 

NUTRIENTS PER SERVING:

Calories: 112
Total Fat: 5g     
Saturated Fat: 1g     
Cholesterol: 86mg     
Carbohydrates: 5g     
Dietary Fiber: 1g
Protein:13g


Fast Guacamole

Vegetable Frittata

Makes 2 Servings 

Ingredients

  •  1 teaspoon canola oil
  •  ¼ cup chopped onion 
  •  1 clove garlic, minced
  •  ¾ cup chopped fresh broccoli
  •  ¼ cup chopped fresh mushrooms
  •  ½ cup chopped fresh spinach
  •  4 Egg whites 
  •  1/8 teaspoon salt
  •  Black pepper
  •  2 tablespoons shredded Cheddar, Parmesan or Monterrey Jack cheese  

Directions: 

  1.  Preheat broiler. Heat oil in small nonstick ovenproof skillet over medium-high heat. Add onion and garlic; cook and stir 1 minute. Reduce heat to medium. Stir   in broccoli and mushrooms; cover and cook over medium heat until broccoli is crisp-tender. Stir in spinach.
  2. Meanwhile, whisk egg whites, salt and pepper in small bowl until well blended.
  3. Pour egg whites over vegetables in skillet; cook until egg whites are firm but top is still slightly under-cooked. Sprinkle with cheese; broil about 2 minutes or until egg whites are cooked through and cheese is melted.


NUTRIENTS PER SERVING:

Calories: 108
Total Fat: 5g
Saturated Fat: 2g
Cholesterol: 7mg
Sodium: 322mg
Carbohydrates: 6g
Dietary Fiber: 2g
Protein: 11g



Fast Guacamole







Fast Guacamole

Makes 8 Servings 

Ingredients

  • 2 ripe avocados
  • ½ seedless cucumber sliced into 1/8-inch-thick rounds
  • ½ cup chunky salsa
  • ¼ teaspoon hot pepper sauce (optional)

Directions: 

  1. Cut avocados in half; remove and discard pits. Scoop flesh into medium bowl; mash with fork. Add salsa and hot pepper sauce, if desired; mix well.
  2. Transfer guacamole to serving bowl. Serve with cucumber slices.

Nutrients Per Serving:

Calories: 85
Saturated Fat: 1g
Sodium: 120mg
Dietary Fiber: 2g
Total Fat: 7g
Cholesterol: 0mg
Carbohydrate: 5g
Protein: 2g


Keto Cinnamon Muffins..

Keto Cinnamon Muffins

Prep: 10 min
Cook: 20 min
Yield: 12 muffins

Ingredients:

  • 3 cups (360 g) almond flour
  • 1/2 cup (120 ml) ghee or coconut oil, melted
  • 4 large eggs, whisked
  • 1/4 cup cinnamon
  • 1 teaspoon nutmeg
  • 1/4 teaspoon cloves
  • 1 teaspoon (5 ml) lemon juice
  • Stevia, to taste
  • 1 teaspoon baking soda

Directions:

  1. Preheat oven to 350 F (175 C).
  2. Mix together all the ingredients in a large mixing bowl.
  3. Pour into muffin pans (use silicone muffin pans or grease the metal pans).  Makes 12 muffins.
  4. Bake for 18-20 minutes until a toothpick comes out clean when you insert it into a muffin.

Nutritional data per muffin:

Calories: 243
Fat: 22 g
Total Carbs: 6 g
Fiber: 4 g
Sugar: 1 g
Net Carbs: 2 g
Protein: 7 g


Easy Keto Thai Chicken Curry with Cauliflower “Rice”..

Easy Keto Thai Chicken Curry with Cauliflower “Rice”

Prep: 15 mins
Cook: 15 mins
Yield: 4 servings

Ingredients:

  • 2 chicken breasts, diced
  • 1 onion, peeled and diced
  • 1 red bell pepper, diced
  • 2 cloves of garlic, peeled and diced
  • 4 tablespoons (60 ml) coconut oil to cook with
  • 3 tablespoons green or red curry paste or 2 tablespoons of curry powder with 3 Tablespoons coconut cream
  • Salt and pepper, to taste

Directions:

  1. Add in 4 tablespoons of coconut oil into a frying pan on medium heat and add the diced chicken.  Add in the onions and peppers.
  2. Add in the curry paste to flavor the chicken.  Add salt and pepper to taste.
  3. Serve the chicken curry on top of white cauliflower rice.

Nutritional data per serving:

Calories: 357
Fat: 26 g
Total Carbs: 7 g
Fiber: 2 g
Sugar: 2 g
Net Carbs: 5 g
Protein: 24 g

White Chocolate Fat Bombs

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Yield: 8 fat bombs

Serving Size: 1 fat bomb

Calories per serving: 125

Fat per serving: 14g

Ingredients

1/4 cup cocoa butter (about 0.25g)

1/4 cup coconut oil

10 drops SweetLeaf Vanilla Creme Stevia drops

Instructions

1.    Melt together cocoa butter and coconut oil over low heat or in double boiler.

2.    Remove from heat and stir in vanilla flavored stevia drops.

3.    Pour into molds.

4.    Chill until hardened.

5.    Remove from molds and keep stored in the refrigerator.

Makes 8 fat bombs (1 tablespoon healthy oil each)

Nutrition per serving: 125 calories, 14g fat, 0g carbs, 0g protein


Bacon Wrapped Guacamole Stuffed Chicken

Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Servings: 4

Tender chicken breast stuffed with creamy guacamole and wrapped in bacon that's grilled until the bacon is nice and crispy!

Ingredients:

·         4 (6 ounce) chicken breasts, butterflied or pounded thin

·         salt and pepper to taste

·         1/2 cup  guacamole

·         8 slices bacon

Directions:

1.    Lay the chicken flat, season the outside with salt and pepper, spread 1/4 of the guacamole on each of the chicken breasts, roll them up and wrap each in 2 slices of bacon

2.    Grill over indirect medium heat, with the lid down, until the bacon is crispy and the chicken is cooked (160F to 165F), about 20-30 minutes, or bake in a preheated 400F/200C oven on a wire rack on a baking pan until cooked, about 20-30 minutes, turning the oven to broil for the last few minutes to ensure that the bacon is crispy.


Option: Replace the salt and pepper with your favorite seasoning blend.
Option: Add flavors to the guacamole like sundried tomatoes or blue cheese, etc.

Nutrition Facts: Calories 338, Fat 17.5g (Saturated 3.6g, Trans 0),Cholesterol 104mg, Sodium 670mg, Carbs 4.3g (Fiber 2g, Sugars 1g),Protein 44.5g


Bacon-Parmesan Spaghetti Squash

Ingredients

  • 1 large spaghetti squash (about 4½ pounds)
  • 1 pound bacon
  • ¼ cup butter (1 cube - 8 tablespoons). cut into pieces
  • 1 cup shredded parmesan cheese
  • Salt and pepper, to taste

Instructions

1.Preheat oven to 375 degrees F. Line a baking sheet with parchment paper.

2.Carefully cut stem end off of the spaghetti squash and discard. Cut squash into approximate 1" rings, width-wise. With a spoon or tip of a knife, gently remove seeds and pulp from each ring; discard.

3.Place spaghetti squash rings laying down on prepared baking sheet. Bake in oven for about 40-45 minutes or until strands separate easily when scraped with a fork.

4.While the spaghetti squash is baking, cut your bacon into pieces and cook in a large skillet over medium heat, moving and turning frequently, until bacon is fully cooked and crispy. With a slotted spoon, remove bacon pieces from skillet and set aside.

5.Remove the spaghetti squash from the oven and allow to cool slightly. Remove shells of each ring and separate stands with a fork. Place strands in a large bowl.

6.Add butter to your warm spaghetti squash (if your strands have cooled too much, heat in the microwave a bit) and toss with the strands until the butter is fully melted and incorporated. Stir in parmesan cheese and bacon crumbles. Season with salt and pepper and serve.

Notes

--Due to variances in size of the spaghetti squashes and the amount of strands you get from your squash, please feel free to adjust the measurement of the ingredients to your personal taste.


Philly Cheesesteak Stuffed Peppers

By THE BOSS on February 07, 2014

Photo by Anonymous

Prep Time: 20 hrs

Total Time: 20 hrs 30 mins

Servings: 4-6

ABOUT THIS RECIPE

"Via Pinterest"

INGREDIENTS

  • 8 ounces thinly sliced roast beef
  • 8 slices provolone cheese
  • 2 large green bell peppers
  • 1 medium sweet onion
  • 1 (6 ounce) packages baby bella mushrooms
  • 2 tablespoons butter
  • 2 tablespoons olive oil
  • 1 tablespoon garlic, minced

DIRECTIONS

  1. Slice peppers in half lengthwise, remove ribs and seeds.
  2. Slice onions and mushrooms. Saute over medium heat with butter, olive oil, minced garlic and a little salt and pepper. Saute until onions and mushroom are nice and caramelized. About 25-30 minutes.
  3. Preheat oven to 400*.
  4. Slice roast beef into thin strips and add to the onion/mushroom mixture. Allow to cook 5-10 minutes.
  5. Line the inside of each pepper with a slice of provolone cheese.
  6. Fill each pepper with meat mixture until they are nearly overflowing.
  7. Top each pepper with another slice of provolone cheese.
  8. Bake for 15-20 minutes until the cheese on top is golden brown.

Balsamic Glazed Steak Rolls

Ingredients

8 thin slices sirloin or flank steak (length and width according to personal preference)

Extra virgin olive oil

Salt and freshly ground black pepper

Fresh rosemary, chopped

1 red bell pepper, sliced into thin strips

1 green bell pepper, sliced into thin strips

1 medium zucchini, sliced into thin strips

1 medium yellow onion, halved and then thinly sliced

A few white button or cremini mushrooms, cut into thin strips

For the Rosemary Balsamic Glaze:

1 teaspoon extra virgin olive oil

1 large clove garlic, minced

1/4 cup dark balsamic vinegar

2 tablespoons dry red wine

2 teaspoons brown sugar

2 sprigs fresh rosemary

¼ cup Progresso™ beef flavored broth

Directions

  1. Rub each side of the steak slices with a little extra virgin olive oil. Sprinkle with salt, freshly ground black pepper and some chopped fresh rosemary.

2.   Heat one tablespoon of extra virgin olive oil in a skillet over medium-high heat and cook the vegetables until crisp-tender, seasoning with salt and pepper.

3.     Place a few of the vegetable strips vertically on one end of each steak cutlet so that once rolled up the end of the vegetables are sticking out of each end of the steak roll. Roll it up, and secure it with a toothpick. Repeat for each steak roll.

4.     For the rosemary balsamic glaze: Heat the olive oil in a small saucepan over medium-high heat. Add the garlic and cook for one minute, until fragrant. Add the balsamic vinegar, red wine, brown sugar and the rosemary sprigs and bring to a rapid boil. Reduce the heat and simmer uncovered for 5 minutes. Add the broth, return to a boil, reduce the heat to low and simmer for another 15 minutes. Discard the rosemary sprigs.

  1. Prepare the grill and grill on each side for about 2 minutes or according to desired doneness. Do the same if cooking them in a skillet, frying over medium-high heat until done. Serve immediately drizzled with the rosemary balsamic glaze. Baked potatoes make a great accompaniment.

BLACKBERRY COCONUT FAT BOMBS - PALEO

  • Serves: 16 small squares
  • Serving size: 1 square
  • Calories: 170
  • Fat: 18.7g
  • Carbohydrates: 3g
  • Fiber: 2.3g
  • Protein: 1.1g

Prep time:  5 mins

Cook time:  5 mins

Total time:  10 mins

INGREDIENTS

·         1 cup  coconut butter (see note for how to make homemade)

·         1 cup coconut oil

·         1/2 cup fresh or frozen blackberries (can use raspberries or strawberries if desired)

·         1/2 teaspoon  SweetLeaf Stevia Drops (add a bit more for sweeter taste)

·         1/4 teaspoon  vanilla powder (Paleo) or 1/2 teaspoon vanilla extract

·         1 tablespoon lemon juice

INSTRUCTIONS

1.    Place coconut butter, coconut oil and blackberries in a pot and heat over medium heat until well combined.

2.    In a food processor or small blender, add berry mix and remaining ingredients. Process until smooth.

3.    Spread out into a small pan lined with parchment paper (I used 6x6-inch container)

4.    Refrigerate one hour or until mix has hardened.

5.    Remove from container and cut into squares.

6.    Store covered in the refrigerator.

NOTES

To make coconut butter, place about 2 cups  unsweetened dried coconut flakes into food processor and process until butter forms (about 7-8 minutes).
0.8g net carbs


ALMOND PISTACHIO FAT BOMBS

Almond Pistachio Fat Bombs

Yield: Yields 36 squares

NF based on 1 of 36 squares


INGREDIENTS

·         1/2 cup  cacao butter, finely chopped and melted

·         1 cup  all natural roasted almond butter (or make your own)

·         1 cup  creamy coconut butter (or  make your own)

·         1 cup  coconut oil, firm*

·         1/2 cup  full fat coconut milk, chilled overnight*

·         1/4 cup  ghee (or  make your own)

·         1 tbsp  pure vanilla extract (or  make your own)

·         2 tsp  chai spice

·         1/4 tsp  pure almond extract

·         1/4 tsp  Himalayan salt

·         1/4 cup  raw shelled pistachios, chopped

INSTRUCTIONS

1.    Grease and line a  9” square baking pan with  parchment paper, leaving a little bit hanging on either side for easy unmolding. Set aside.

2.    Melt the cacao butter in a small saucepan set over low heat or in the microwave, stirring often regardless of which option you chose. Reserve.

3.    Add all the ingredients, except for cacao butter and shelled pistachios, to a large mixing bowl. Mix with a  hand mixer, starting on low speed and progressively moving to high until all the ingredients are well combined and the mixture becomes light and airy.

4.    Pour the melted cacao butter right into the almond mixture and resume mixing on low speed until it's well incorporated.

5.    Transfer to prepared pan, spread as evenly as possible and sprinkle with chopped pistachios.

6.    Refrigerate until completely set, at least 4 hours but preferably overnight.

7.    Cut into 36 squares and splurge!


GARLIC BASIL PARMESAN CRISPS

http://blessherheartyall.com/wp-content/uploads/2015/10/garlic-basil-parmesan-crisps-2-of-5.jpg

Cook time

5 mins

Total time

5 mins




INGREDIENTS

  • parmesan cheese, shredded
  • garlic powder
  • basil, finely chopped

INSTRUCTIONS

  1. Preheat your oven to 350*F.
  2. Line a baking sheet with parchment

paper. Place tablespoons of the parmesan

cheese on the baking sheet, spreading each heap out into a thinner circle. Sprinkle with garlic powder and basil.

  1. Bake in the oven for 5 minutes or until the outside edges become golden brown. Enjoy them crispy!

Strawberry Cheesecake Fat Bombs

Ingredients

1/2 cup strawberries, fresh or frozen

3/4 cup cream cheese, softened

1/4 cup coconut oil, softened

10–15 drops liquid stevia

1 vanilla bean

Directions

Place the cream cheese and butter cut into small pieces in to a mixing bowl. Leave at room temperature for 30–60 minutes until softened. Make sure the butter is softened, otherwise it will be difficult to mix and achieve a smooth texture. Do not microwave the butter – the mixture needs to stay firm.
Meanwhile, wash the strawberries and remove the green parts. Place them into a bowl and mash using a fork or place in a blender for a smooth texture.
Add the powdered Erythritol (or stevia), vanilla extract and mix well. Before you mix the strawberries with the remaining ingredients, make sure they have reached room temperature.
Add to the bowl with softened butter and cream cheese.
Use a hand whisk or food processor and mix until well combined.
Spoon the mixture into small muffin silicon molds or candy molds. Place in the freezer for about 2 hours or until set.
When done, unmold the fat bombs and place into a container. Keep in the freezer and enjoy any time! smile emoticon


Nutrition facts (per serving):

Total carbs: 0.99 g
Fiber: 0.14 g
Net carbs: 0.85 g
Protein: 0.96 g
Fat: 7.4 g
Energy: 67 kcal


Cilantro Lime Dressing

Yield: Serves 4

Ingredients

½ Cup Lime Juice

½ Cup Extra Virgin Olive Oil

½ Cup Cilantro Leaves, Packed

 Directions

Process in blender until smooth