Category: Low Carb

Cheesy Mashed Cauliflower

Cheesy Mashed Cauliflower

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Ingredients
  

  • 1 head cauliflower
  • 2 Tbsp heavy cream
  • 1 Tbsp butter
  • 2 oz sharp cheese dubliner, etc
  • salt and pepper to taste

Instructions
 

  • Clean and trim the cauliflower, breaking it into medium sized pieces.
  • Place in a microwave safe bowl with 2 Tbsp of cream and 1 Tbsp of butter.
  • Microwave, uncovered, on high for six minutes.
  • Stir to coat cauliflower with cream/butter mixture. Microwave for another six minutes on high.
  • Remove from the microwave and put into a high speed blender or food processor along with the cheese. Puree until smooth.
  • Season with salt and pepper to taste. You can adjust the cream and butter to your preference.

Keto Salisbury Steak w/ Mushroom Gravy

Keto Salisbury Steak w/ Mushroom Gravy

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Ingredients
  

For the Salisbury Steaks

  • 2 lbs ground beef 80/20
  • 1/4 c coconut flour
  • 1 egg
  • 1 Tbsp fresh parsley chopped
  • 1/4 c beef stock
  • 1 Tbsp Worcestershire sauce
  • 1/2 tsp garlic powder
  • 1 Tbsp dried onion flakes
  • 1 1/2 tsp kosher salt
  • 1/2 tsp ground black pepper

For the Gravy

  • 2 Tbsp butter
  • 2 Tbsp bacon grease or butter
  • 2 c mushrooms sliced
  • 1 c yellow onion sliced
  • 1/2 tsp Worcestershire sauce
  • 1/2 c beef stock
  • 1/4 c sour cream
  • salt and pepper to taste

Instructions
 

For the Salisbury steaks

  • Combine all of the steak ingredients in a medium sized bowl and mix well.
  • Form into 6 oval patties, about 1 inch thick, and place them on a cookie sheet.
  • Bake in a preheated 375 degree (F) oven for 18 minutes.

For the Gravy

  • Melt the butter and bacon fat (if using) in a large skillet.
  • Add the mushrooms and cook on medium high heat until golden brown (about 3 minutes per side.)
  • Add the onions and cook for 5 minutes over medium heat, until golden and soft.
  • Add the broth and the Worcestershire sauce, stir and cook for 3 minutes, stirring to scrape any bits off of the bottom of the pan.
  • Add the sour cream, stir well, and remove from the heat. (if you want a thicker gravy you can cook it on low for a 5 extra minutes to condense it.)
  • Season with salt and pepper to taste.
  • Serve over the warm Salisbury Steaks with extra parsley for garnish if desired.

Notes

Serve with mashed cauliflower.

Fried Cabbage with Kielbasa

Fried Cabbage with Kielbasa

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Ingredients
  

  • 6 Tbsp butter divided (olive oil, ghee or coconut oil)
  • 1 c onion diced (about 4 oz)
  • 4 cloves garlic minced
  • 2 Tbsp red wine vinegar
  • 14 oz kielbasa thinly sliced on a bias
  • 1 large head green cabbage cored and sliced
  • 1 tsp paprika
  • salt and freshly ground black pepper to taste
  • 1/4 c fresh parsley rough chopped
  • 1 tsp crushed red pepper flakes optional

Instructions
 

  • In a large skillet over medium heat, melt 3 tbsp of butter. Add the onion and garlic to the pan. Sauté until onion is translucent and garlic is fragrant.
  • Add red wine vinegar to the pan and mix in with onions and garlic.
  • Add sliced kielbasa to the pan and sauté until slightly browned.
  • Add remaining butter, cabbage, paprika, salt and pepper. Toss to mix all ingredients together and coat the cabbage with butter and seasonings.
  • Saute until cabbage is wilted and slightly browned.
  • Top with fresh parsley and crushed red pepper flakes before serving.

Skillet Chicken in White Wine Sauce

Skillet Chicken in White Wine Sauce

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Ingredients
  

Chicken

  • 1 Tbsp olive oil
  • 4 boneless, skinless chicken breasts
  • salt and freshly ground black pepper to taste
  • 1 teaspoon garlic powder

Sauce

  • 1 Tbsp unsalted butter
  • 1 yellow onion large, diced
  • 3 cloves garlic minced
  • salt and freshly ground black pepper to taste
  • 1 c dry white wine
  • 1 tsp dried thyme
  • 1/2 c heavy cream
  • fresh parsley chopped
  • fresh parsley chopped

Instructions
 

Chicken

  • Heat olive oil in a large skillet over medium heat until the oil shimmers, about 2 to 3 minutes.
  • Season chicken with salt, pepper and garlic powder.
  • Add chicken to the skillet and cook until golden brown, about 6 minutes. DO NOT move it around.
  • Using tongs, flip the chicken over and continue to cook for 6 more minutes, or until cooked through.
  • Remove chicken from skillet to a plate; cover and set aside.

Sauce

  • DO NOT wipe the skillet.
  • Add butter to skillet and melt over medium-high heat.
  • Add onions and cook for 3 minutes, or until softened.
  • Stir in garlic, salt, and pepper; cook for 30 seconds, or until fragrant.
  • Add wine and bring to a simmer, scraping the bottom of the skillet to mix the brown bits into the liquid; cook for 4 to 5 more minutes, or until half of the wine has reduced.
  • Stir in thyme and half-and-half.
  • Reduce heat to slowly bring to a boil; place chicken breasts back in the skillet and leave to simmer and thicken for about 4 minutes.
  • Remove skillet from heat.
  • Garnish with fresh chopped parsley.

Boneless Pork Chops in Creamy Garlic Spinach Sauce

Boneless Pork Chops in Creamy Garlic Spinach Sauce

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Ingredients
  

  • 3 Pork Chops boneless
  • salt and freshly ground black pepper to taste
  • 1 tsp paprika
  • 2 tsp olive oil
  • 2 Tbsp butter
  • 6 cloves garlic finely minced
  • 1 small yellow onion minced
  • 1/3 c chicken stock or dry white wine, vegetable stock
  • 1 3/4 c heavy cream
  • 3 c baby spinach
  • 1 tsp Italian seasoning
  • 1 tsp crushed red pepper flakes optional
  • 1/4 c freshly grated Parmesan optional
  • fresh parsley chopped

Instructions
 

  • Heat the oil in a large skillet over medium-high heat. Season the boneless pork chops on both sides with paprika, salt and pepper, and sear in the hot pan, for 3-5 minutes on each side depending on the thickness, or until cooked to your liking. Once done, remove pork chops from the pan and set aside.
  • Melt butter in the remaining cooking juices in the same pan. Add garlic, onion, Italian seasoning, and red crushed chili pepper and stir-fry until fragrant, about one minute. Add in the vegetable or chicken stock, and allow to reduce a little.
  • Reduce heat to low heat, add the half and half (or heavy cream), and bring to a gentle simmer. Adjust seasoning with salt and pepper.
  • Add the spinach leaves and allow to wilt in the sauce, and stir in the parmesan cheese (if using). Allow sauce to simmer for a further minute until cheese melts through the sauce.
  • Transfer the pork chops back into the pan to reheat; sprinkle with the parsley, and spoon the sauce over each pork chops. Serve over steamed vegetables, zucchini noodles or cauliflower rice.

Zucchini Noodle Carbonara

Zucchini Noodle Carbonara

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Ingredients
  

  • 4 large zucchini
  • 1/2 tsp sea salt
  • 2 egg yolks
  • 1 egg
  • 1/4 c grated parmesan cheese
  • 4 in slices deli ham or Canadian bacon diced (Boar's Head was usedthis recipe), nitrate-free
  • 1/2 tsp freshly ground black pepper

Instructions
 

  • Using either a spiral slicer or julienne peeler, cut zucchini into noodles. Lay noodles on a paper towel and sprinkle evenly with the salt. Let sit for 5 minutes. Squeeze out as much liquid as you can.
  • Whisk egg yolks with egg and cheese until well combined. Heat a skillet over medium heat and cook bacon until crisp. Add zucchini noodles and stir until warmed through. Reduce heat to low and stir in egg mixture. Turn off heat and stir noodles until eggs are just cooked.
  • Season with black pepper before serving.

Fried Cabbage with Bacon

Fried Cabbage with Bacon

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Ingredients
  

  • 1 lb thick sliced bacon cut into squares (Use more or less bacon to taste.)
  • 1 large head green cabbage cut into large bite-sized chunks
  • 1 Tbsp bacon grease reserved from cooking the bacon
  • salt and freshly ground black pepper to taste
  • pinch crushed red pepper flakes optional

Instructions
 

  • Cut the bacon strips into squares.
  • Cut the cabbage in half, cut out the core, and cut the cabbage in large bite-sized chunks.
  • Heat a very large frying pan over medium high heat. (We used a 14 Inch Frying Pan; use the largest pan you have. Add the bacon and cook, stirring a few times, until all the bacon is browned and crisp, about 6-8 minutes. Remove the bacon to a plate you’ve covered with a double layer of paper towels to drain.
  • Remove all the bacon fat from the pan except about 1 tablespoon (more or less, according to your preference, but we thought this amount was perfect.) Heat the pan over medium-high heat until the bacon fat is shimmering.
  • Add the cabbage into the pan and cook 5-6 minutes, turning a few times so the cabbage cooks on all sides.
  • Add the crisp bacon back into the pan with the cabbage and cook 5-6 minutes more, turning frequently to get the bacon flavor throughout the cabbage and to get the cabbage nicely browned on all sides.
  • When the cabbage is softened to your liking, season with salt and fresh-ground black pepper to taste. If you’d like a bit of heat, add a pinch of red pepper flakes.
  • Serve hot. This will keep in the fridge for a day or two and can be reheated in a hot frying pan, but it’s best freshly made.

Sausage Taco Cauliflower Rice

Sausage Taco Cauliflower Rice

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Ingredients
  

  • 1 lb Italian sausage
  • 1 Tbsp butter
  • 1/3 c red onion diced
  • 1/3 c green pepper or Jalapeño, diced
  • 3 cloves garlic minced
  • 1 medium can diced tomatoes or 3 tomatoes, seeded and diced
  • 1 12 oz bag steamed riced cauliflower (or 1 head cauliflower riced)
  • 2 Tbsp homemade taco seasoning or taco seasoning packet
  • 3/4 c chicken stock
  • 1 1/2 c cheddar cheese or mozzarella
  • 1/2 c Monterrey jack cheese
  • fresh cilantro chopped, for topping

Instructions
 

  • In a cast iron skillet, melt butter, add the sausage and cook over medium-high heat until cooked through, breaking up the sausage with a wooden spoon. Stir the red onion, pepper, and garlic into the meat and saute for one minute, until fragrant.
  • Steam the riced cauliflower in the microwave according to package directions.
  • Add homemade taco seasoning, diced tomatoes, chicken broth, and cauliflower rice to the skillet. Stir well to combine then cook on medium-low heat for 5-7 minutes until extra liquid is absorbed. If the mixture gets too thick to your taste, add a little more chicken broth.
  • Simmer on low covered for 5 minutes. Adjust seasoning with salt and pepper if needed.
  • Sprinkle shredded cheese on top, cover and simmer until cheese is melted. Garnish with fresh chopped cilantro and serve immediately.

Notes

Note: You can also garnish with jalapeños, lime slices etc…

Peanut Chicken Keto Stir Fry

Peanut Chicken Keto Stir Fry

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Ingredients
  

  • 2 Tbsp coconut oil
  • 4 boneless, skinless chicken thighs cubed
  • 1/2 C peanuts
  • 1 green pepper cut into chuncks
  • 1/2 white onion medium, cut into large chunks
  • 1 head broccoli medium, chopped into floret
  • 2 cloves garlic crushed
  • 1 inch fresh ginger grated
  • 1 Tbsp rice wine vinegar
  • 2 Tbsp coconut aminos or soy sauce
  • 1 Tbsp toasted sesame oil
  • 1 Tbsp sriracha or other chili sauce
  • 1 Tbsp sesame seeds
  • 1 Tbsp green onion chopped

Instructions
 

  • Heat oil in a hot pan, add the chicken thighs and saute for 5-6 minutes until browned
  • Add the onion, bell pepper and broccoli and saute for 2-3 minutes, stirring regularly
  • Add the garlic, peanuts, ginger and remaining liquid ingredients and saute for a further 2-3 minutes
  • Serve immediately - sprinkle with chopped scallions and sesame seeds to garnish.

Eggroll in a Bowl

Eggroll in a Bowl

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Ingredients
  

  • 2 cloves garlic
  • 2 Tbsp toasted sesame oil
  • 1 lb ground beef
  • 10 oz cole slaw mix
  • 1 Tbsp sriracha
  • 2 Tbsp soy sauce
  • 1 tsp vinegar
  • 1/4 tsp black pepper
  • 1/2 tsp pink Himalayan sea salt
  • 1 tsp sesame seeds
  • 1 stalk green onion chopped

Instructions
 

  • Heat sesame seed oil in a large wok and crush 2 garlic cloves into it. Cook until fragrant.
  • Add in a pound of ground beef and break up with a wooden spoon.
  • Once ground beef is browned, about 5-10 minutes, add cole slaw salad mix and toss to combine.
  • Add in sriracha, soy sauce and vinegar and toss. Cook for about 5 minutes for the cole slaw mix to wilt.
  • Season with salt, pepper and sesame seeds. Serve with a sprinkle of green onion.