Keto Chicken Enchilada Soup

Ingredients (makes 4 servings)

Soup:
  • 1 tbsp extra virgin olive oil
  • InstantPotChickenEnchiladaSoup-5.jpg1/2 large yellow onion, diced
  • 3 cloves garlic, minced
  • 1 large red bell pepper, diced
  • 1 large jalapeño, minced
  • 240 ml sugar-free tomato sauce (8 fl oz)
  • 1 tbsp chili powder
  • 1 tbsp chipotle powder
  • 2 tsp ground cumin
  • 1 tsp garlic powder
  • 1 tsp white wine vinegar
  • 1 tsp sea salt
  • ½ tsp oregano
  • 3 cups chicken broth
  • 1 lb chicken breasts (450 g)
Optional toppings:
  • diced avocado
  • Tortilla strips (for the non keto)
  • sour cream
  • minced cilantro

 

Method

  1.  In a large pot- saute the onion, garlic, bell pepper, and jalapeño pepper in olive oil. Cook 3-4 minutes until soft.
  2.  In a small bowl, mix together the tomato sauce, vinegar, chipotle chili, and spices. Pour into the pot.
  3. Add in the broth and chicken and give it a stir. Put the lid on and cook on medium/ low for 20 minutes- stirring occasionally. Don’t let it boil.
  4.  Remove the chicken and shred, add it back to the pot and give it a stir.
  5.  To serve, top with desired toppings.
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Portobello Mushroom Pizzas

Yup yup yup yup yup!!!

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INGREDIENTS

  • 4 large portobello mushrooms, stems removed
  • 2 teaspoons olive oil
  • 2 teaspoons minced garlic
  • 4 teaspoons Italian seasoning
  • 1 tbs keto friendly pesto
  • 1 cup marinara sauce (check sugar or make your own)
  • 1 1/2 cups shredded mozzarella cheese
  • 1/2 cup cooked sausage
  • Mini pepperonis or chorizo
  • Any other keto friendly toppings- spinach, basil, peppers, sundried tomatoes, prosciutto.. you get the idea

 

METHOD

1) Preheat oven to broil and line a baking sheet with parchment paper.

2) In a small bowl mix together olive oil, garlic and Italian seasoning. Brush the bottoms of the portobello mushrooms with mixture.

3) Place mushrooms, bottom side down, on baking sheet. Brush top of mushroom with pesto.

4) Build pizzas by evenly dividing marinara sauce, mozzarella cheese, sausage and mini pepperonis between mushrooms- add all other toppings.

5) Broil for about 8 minutes, or until cheese is melted and lightly browned.

Remove from oven, serve and enjoy!

Cauliflower Grilled Cheese

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INGREDIENTS

  • 1 head cauliflower, (to make about 4 cups processed cauliflower)
  • 2 eggs, lightly beaten
  • 1/2 c. finely grated Parmesan
  • 1/2 tsp. oregano
  • 1 1/2 c. shredded white Cheddar

DIRECTIONS

  1. Cut cauliflower into florets. Process cauliflower florets in a food processor until the texture resembles rice. Alternatively, you can grate the cauliflower.
  2. In a medium bowl, combine processed cauliflower, eggs, Parmesan and oregano. Mix until evenly combined then season with salt and pepper.
  3. Heat a large nonstick skillet over medium heat. Spray with cooking spray then scoop the cauliflower mixture into a small patty on one side of the pan. Repeat to form a second patty on the other side. (These are your “bread” slices.) Press down on both pieces with a spatula and cook until golden underneath, about 5 minutes. Flip and cook until the other sides are golden, about 3 minutes more.
  4. Top one cauliflower slice with cheese then place the other cauliflower slice on top. Cook until the cheese is melted, about 2 minutes more per side. Repeat with remaining ingredients.

CAJUN SHRIMP AND ANDOUILLE IN CREAM SAUCE

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INGREDIENTS

  • 2lbs large shrimp, peeled and deveined
  • 1lb andouille sausages or 1 lb smoked sausage, cubed
  • cloves garlic, minced
  • 12 cup white onion, diced
  • 12cup red bell pepper, diced
  • 1cup celery, diced
  • 1teaspoon dried basil
  • medium tomatoes, diced
  • tablespoons cajun seasoning
  • cups heavy cream
  • 1cup chicken/ veggie broth 
  • 1 -2 tablespoon butter

DIRECTIONS

  1. Heat large skillet to med-high heat.
  2. Add butter, melt.
  3. Add onion, red pepper, celery, garlic and basil.
  4. Saute until onions are transparent but not browned.
  5. Add sausage and saute until browned.
  6. Add tomatoes and cook 5 minutes or until soft.
  7. Add beer and water and boil until reduced by 1/3 to 1/2.
  8. Add heavy cream, salt and Cajun seasonings.
  9. Stir in shrimp and cook until pink; about 3-5 minutes.
  10. Allow sauce to thicken.
  11. If sauce is too thin you can add about a tsp. of coconut flour dissolved in 1/4 cup water to the sauce.
  12. Make sure to stir frequently while sauce is thickening to prevent lumping.
  13. This can be served over your favorite cauliflower rice

PROSCIUTTO-WRAPPED COD w/ LEMON CAPER SPINACH

prosciuttocod2.jpgINGREDIENTS

  • 12-14 oz (340-400g) cod fillets
  • Sea salt & pepper
  • 1.5 oz (~45g) prosciutto de parma
  • 2 Tbsp (28g) grass-fed butter
  • 1 clove garlic, minced
  • 4 cups (~180g) baby spinach
  • 2 Tbsp capers
  • 1 tsp fresh lemon juice
  • Zest of 1 lemon

 

INSTRUCTIONS
1. Pat fillets completely dry with paper towels and allow to come to room temperature.
2. Once they are at room temperature (usually about 30 minutes), pat them dry again and sprinkle with a little salt and pepper. Not too much salt here because the prosciutto is salty.

3. Wrap the fillets with prosciutto. You want to wrap them tightly but gently so that you do not tear the prosciutto. If your prociutto is in strips rather than sheets, just overlap the strips to create a sheet and then wrap around the fillets. I like to lay the prosciutto out on a flat surface, place the fillet on top, then roll the fillet to wrap it.
4. Melt butter or ghee in a cast iron skillet or other nonstick pan over medium heat.
Once the butter is hot, add the fillets and cook for 5 minutes per side or until the fish flakes easily with a fork.

5. Total cooking time of 10 minutes. Flip carefully with a flexible spatula. Cooking time is for 1″ fillets. Adjust cooking time based on the thickness of your fillets. When in doubt, use a thermometer and cook until the internal temperature reaches 140ºF/60ºC.

6. Remove the fillets to a cooling rack. This prevents the bottoms from getting soggy.

7. With the burner still on medium, add garlic to the pan and stir for about 30 seconds. Add spinach, capers, and lemon juice. Stir and cook for about 1-2 minutes. Just until the spinach has wilted.

8. Move the spinach to plates using tongs. Top with the fish and sprinkle with lemon zest.

Serve immediately and enjoy!

 

TURMERIC ROASTED CAULIFLOWER SOUP

INGREDIENTS:

  • 6 heaping cups cauliflower florets (from 1-1/2 pound cauliflower) cut into 1-inch florets
  • 3 garlic cloves
  • 2 tbsp olive oil, plus 1 teaspoon
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • 1/8 teaspoon crushed red pepper flakes, optional
  • 1/2 tsp kosher salt, to taste
  • 1 medium chopped onion
  • 3 cups vegetable/ chickenRoasted-Cauliflower-Turmeric-Soup-1-3.jpg broth
  • 1/4 cup full fat canned coconut milk (check sugar), shaken well
  • 2 tablespoons chopped cilantro

 

DIRECTIONS:

  1. Preheat the oven to 450°F. Smash the garlic cloves with the side of the knife.
  2. Place the cauliflower florets and smashed garlic in a large bowl and drizzle with 2 tablespoons olive oil. Shake the bowl a few times to coat the cauliflower evenly with the oil.
  3. In a small bowl combine the turmeric, cumin, salt and crushed red pepper flakes. Sprinkle evenly over cauliflower, tossing well to coat evenly.
  4. Place the cauliflower on a large rimmed baking sheet and bake in the center of the oven until browned and tender, about 25-30 minutes, turning the florets occasionally so they are evenly cooked. Reserve 1 cup.
  5. Meanwhile, heat a medium pot over medium heat, add 1 teaspoon oil and onion and cook until translucent, about 2 to 3 minutes. Add the broth and transfer the remaining roasted cauliflower to the pot, bring to a boil and cook covered on low 15 minutes.
  6. Use a hand blender (or regular blender carefully in batches) and blend until smooth. Salt to taste as needed, stir in coconut milk and serve topped with roasted cauliflower and cilantro with additional coconut milk for drizzling if desired. Makes 4 1/2 cups.

 

Keto Crab Stuffed Mushrooms

CrabStuffedMushrooms-4.jpg

Ingredients (makes 6 servings)

  • 1 lb button or cremini mushrooms, stems removed (450 g)
  • 7 ounces lump crab meat (200 g)
  • 3 green onions, chopped (45 g/ 1.6 oz)
  • ½ cup grated Parmesan, divided (45 g/ 1.6 oz)
  • ⅓ cup mayonnaise
  • ½ tsp paprika
  • ½ tsp garlic powder
  • ¼ tsp sea salt
  • ¼ tsp black pepper
  • 2 tsp fresh minced parsley

1. Preheat the oven to 350 F/ 175 C and line a baking sheet with parchment paper. Remove the stems from the mushrooms and save for another use.

2. In a medium bowl mix together the crab, chopped green onions, ¼ cup of the grated parmesan, mayonnaise, paprika, garlic powder, salt, black pepper, and parsley.

3. Fill each mushroom with the mixture then sprinkle the remaining cheese over the top.

4. Bake for 15 minutes until the cheese is golden and bubbling. Serve immediately.

Low-Carb Pork, Sage & Bacon Stuffing

PorkSageBaconStuffing-4

Hands-onOverall

Ingredients:

  • 1 tbsp extra virgin olive oil
  • 1 tbsp butter (14 g/ 0.5 oz)
  • 1 Keto Bun (Hands-onOverall 
  • 1 large brown onion (150 g/ 5.3 oz)
  • 500 g good quality pork mince (1.1 lb)
  • few leaves fresh sage leaves
  • 6 thin-cut slices bacon (90 g/ 3.2 oz)
  • zest from ½ organic lemon (1 tsp)
  • ½ medium courgette, grated (110 g/ 3.9 oz)
  • 35 g dried cranberries, without added sugar (1.2 oz)
  • 50 g macadamia nuts (1.8 oz)
  • ½ cup chicken stock or chicken broth
  • good pinch of salt and pepper

Method:

  1. Preheat the oven to 180 C/ 355 F (fan assisted). Peel and chop the onion into big chunks. Blitz in food processor until fine. Alternatively, chop fine by hand.
  2. Heat 1 tablespoon of olive oil in pan and fry the onion of a low heat for 5 – 10 minutes until soft. Remove from the heat.
  3. Finely chop the sage leaves and 1 slice of bacon. Blitz 30 g of the Keto bread into breadcrumbs in a food processor. Chop the rest into small croutons about 1 cm (½ inch) in diameter.
  4. Grate the courgette and squeeze out the water using a muslin cloth or your hands
  5. Place the pork mince, chopped sage leaves, cooked onion, chopped 1 slice of bacon, breadcrumbs, lemon zest, grated courgette, most of the cranberries and macadamias (keep some for later) and season with salt and pepper. Mix well with your hands.
  6. Place the stuffing mix in a heat proof casserole dish. Press the Keto stuffing to the edges. Rub the butter into the croutons. Top the stuffing with the remaining croutons, cranberries and macadamia. Finally layer in strip the 5 slices of bacon.
  7. Place in the oven for 30 minutes. After 30 minutes, carefully remove from the oven, lift off the bacon, fluff the stuffing up with a fork. (Depending on the fat content of the pork you may choose to drain some, I used a leaner 10% fat and stirred didn’t drain the juices as this is what makes it taste so good.)
  8. Add the stock and fluff again. Place the bacon back on top and roast back in the oven for a further 20 minutes until golden on top. Enjoy or let it cool down and store in the fridge for up to 3 days.

Cajun Chicken & Prawn Zoodles

Ingredients (serves 2)

  • 2 boneless skinless chicken breasts, cut into thin strips or small cubes
  • Peeled prawns (I dont know how many- as many as you want!)
  • 3-4 medium zucchini, spiralized
  • 3 teaspoons Cajun Spice Mix, More To Taste (*store bough or see recipe below)
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1 thinly sliced bell peppers (color of choice)
  • 2 cloves garlic, minced
  • 1⁄2 cup heavy cream or half & half or sour-creamCajun-Zoodle-Pasta-with-Chicken-9-of-11.jpg
  • salt & pepper to taste

Instructions

2. In a seperate bowl add the rest of the Cajun seasoning and peeled prawns in  in a sealable plastic bag; shake to mix. Add shrimp and shake to coat.
3. Heat oil in a large non-stick skillet over medium high heat. Cook and stir shrimp in hot oil until they are bright pink on the outside and the meat is no longer transparent in the center, about 4 minutes.
4.  Heat a large heavy-duty skillet to medium-high heat. Add butter and olive oil to skillet and heat until butter is melted. Add chicken to skillet and cook on high until chicken is cooked through and crispy, about 6-7 minutes.
5. Reduce heat to medium and bell peppers and minced garlic and saute for 1-2 minutes. Add heavy cream (or sour-cream) and simmer for 1-2 minutes. Taste and add salt and pepper to taste. Turn off heat and toss in the zucchini noodles and prawns.

Notes

*To make your own Cajun seasoning mix: combine ½ teaspoon salt, ½ teaspoon paprika, ½ teaspoon garlic powder, ¼ teaspoon ground black pepper, ¼ teaspoon onion powder, ¼ teaspoon cayenne pepper, ¼ teaspoon dried oregano, ¼ teaspoon dried thyme, ⅛ teaspoon red pepper flakes.

Creamy Chicken Basil & Tomato

64.jpgSo you can make this two ways-

1. Following the below recipe which is ALMOST a one skillet meal. The sauce is started in a saute’ pan and then poured over everything in the skillet. Looks more complicated than it sounds. The recipe is a bit wordy but it’s ready in under 30.

2. Throw all the ingredients in a crock pot and let that shit simmer. I chose this option.

 

*Serve with cauliflower rice or regular rice or noodles.

Ingredients

  • 1 cup chicken broth
  • ¼ cup white wine (crock pot optional)
  • Juice from one lemon
  • 2 cups whipping cream (I used 1 cup and turned out delicious)
  • ¼ cup all-purpose flour (for dredging the chicken, crock pot optional)
  • 2 Tablespoons butter (crock pot optional)
  • ¾ teaspoons sea salt
  • ¼ teaspoon black pepper
  • ¼ cup freshly grated Parmesan cheese
  • 2 Tablespoons olive oil, divided
  • 3 or 4 chicken breasts
  • 3 fresh tomatoes, sliced to ¼” thickness
  • Sun-dried tomatoes as many as you want
  • 2 or 3 garlic cloves, minced
  • 3 Tablespoons fresh basil (more if desired)- chopped
  • More Parmesan cheese, to taste
  • Broccoli (as much as you want)
  • Champion mushrooms (or mushroom of similar size) sliced thin
  • Red pepper flakes to top
  • Optional: Add some toasted pine nuts at serving

Method

1. Heat oven to 250F degrees.
In a medium sauce pan, heat chicken broth and white wine over medium-high heat. Boil until reduced by one third, about 5 minutes.
2. Reduce heat to medium-low, add lemon juice and whipping cream. Heat to a slow simmer and then add butter, one tablespoon at a time. Lower heat a bit and continue on a very low simmer, whisking occasionally while you make the chicken and regular tomatoes.
3. Heat 1 tablespoon of the oil in a 12″ skillet on medium-high heat. Lightly dredge chicken in the flour mixture, shaking extra flour off before placing chicken in pan.

4. Heat chicken over medium-high heat until cooked through, about 4 minutes on each side. Place chicken on an oven-safe plate, cover with foil and place in oven to keep warm.

5. In the same pan you cooked the chicken (do not wash out the pan), add the last tablespoon of oil and lower heat to medium. Add the regular tomatoes in a single layer, adding salt and pepper as desired. Let cook until tomatoes start to disintegrate and caramelize, about 4 minutes.

6. In a small pot add broccoli to boiling water until it becomes tender- drain and set aside.
7. Stir tomatoes and add garlic cloves and sundried tomatoes. Continue to cook, stirring only occasionally. The tomato mixture will stick to the pan a little. This is what you want, because it means they’re breaking down correctly and the tomatoes natural fructose is working. Turn heat to low while you finish preparing chicken and sauce.

8. Remove chicken from oven and slice on diagonal, about 1″ thick slices. Add chicken to the skillet and lightly toss with tomatoes.

9. Add ½ cup Parmesan cheese and basil to your cream sauce now and stir until melted. Add ¾ teaspoon salt and ¼ teaspoon pepper. Pour the sauce over the chicken, add broccoli, and lightly stir all ingredients together.
Sprinkle with pepper flakes and more Parmesan cheese.