Collection

of Keto Friendly Recipes Red Chute Chiropractic Clinic

www.redchutechiropractic.com 318-949-0076 Collection of Keto Friendly Recipes

Bacon Wrapped Cream Cheese & Jalapeno Stuffed Chicken Bites From: easy.betterrecipes.com

• Servings: 40 Chicken Bites • Prep Time: 30-45 mins • Cook Time: 12-15 mins until bacon is cooked • Total Time: 1 hour

Ingredients:

Large Pack of Chicken Tenders (approximately 4lbs) Chicken to Be Cubed - Cut Up Chicken Breasts or Tenders (usually Tenders Because They're Cheaper) Into About One 1 Inch or Inch & a Half Cubed Pieces (one Tender Usually Yields About Three Pieces of Chicken).

2-3 pkgs sliced Bacon

1 jar Jalapenos, jar jalapenos are fine

1 8oz Brick Cream Cheese

You'll Also Need Some Toothpicks That Have Been Soaked In Water, for about fifteen

minutes.

Chicken Marinade: Marinate The Chicken in Whatever You Like, some combination of

onion, garlic, soy sauce, salt, pepper, hot sauce, olive oil, and teriyaki sauce is best.

Directions:

- Cut up chicken breasts or tenders (usually tenders because they're cheaper) into about one inch or inch and a half cubed pieces (one tender usually yields about three pieces of chicken).

- Marinate the chicken in whatever you like. Some combination of onion, garlic, soy sauce, salt, pepper, hot sauce, olive oil, and teriyaki sauce is best. The ratios are all to taste. Let the chicken marinate for at least an hour.

- After chicken has marinated, take one piece and place it at the end of one piece of bacon. On top of the chicken piece, place a jalapeno (or two, depending on their size) and a small dollop (for lack of a better word) of cream cheese. Then start rolling the entire thing up in the bacon. Try to make it tight, but not tight enough to force the cream cheese to squeeze out. You want the bacon to wrap about two times around the chicken piece. It the bacon piece is too large, just cut off any excess. Put a toothpick (or two) through the entire thing to hold it together. Each piece should be able to be finished in about two bites.

- After you have rolled all of your pieces, put them on the grill, turning them with tongs to cook the sides evenly. When the bacon is finished cooking, they are done. Usually about 12-15 mins. per batch depending on how hot your grill is. Plate them and serve.

Crispy Oven Fried Garlic Mushrooms From: beautyandthefoodie.com

Grain free, low carb, gluten free breaded, and easy to make garlic mushrooms that are baked in the oven.

Prep time 4 mins Cook time 15 mins Total time 19 mins Crazy good grain free breaded and oven fried garlic mushrooms.

Serves: 9 Ingredients

• 1 carton mushrooms, 6 to 8 ounce, small to medium sized mushrooms • ⅓ cup almond flour • ⅓ cup raw sunflower seeds , ground • 1 tsp garlic powder • ½ tsp sea salt • ½ tsp paprika • ¼ tsp dried parsley • 1 tbsp parmesan cheese *optional, omit if dairy free • 1 xl egg, beaten • ½ tbsp butter, melted * omit if dairy free • 1 tbsp avocado oil or olive oil • 1 medium to large (1 quart) zippered bag

Instructions

1. Preheat oven to 400 F, and use the avocado or olive oil to cover the bottom of a baking sheet. 2. Rinse and dry mushrooms. Set aside 3. In a Magic bullet type blender or processor, grind and pulse raw shelled sunflower seeds until a powdered texture. 4. In the zippered storage bag add: sunflower seed powder, almond flour, garlic powder, sea salt, paprika, parsley, and optional parmesan. Close bag and shake around to mix. Set aside. 5. In a small mixing bowl, beat the xl egg or 2 regular size eggs. Add optional melted butter and mix into the egg mixture. 6. Dip a mushroom into the egg mixture and place it into the zippered bag with the almond flour mixture. Close bag and shake until covered in the breading. Remove mushroom and place on the oiled baking sheet. 7. Repeat with each mushroom. 8. Bake for 12 to 14 minutes, turning mushroom over with tongs halfway through. Then turn the broiler on low for 1 to 2 minutes to get the coating crisper. Check at one minute to see if browning. * careful not to burn. Remove, cool only slightly and serve warm.

Nutrition Information Serving size: 1 medium size mushroom out of 9 Calories: 48, Fat: 4 g, Saturated fat: 1 g, Unsaturated fat: 2 g, Trans fat: 0 g, Carbohydrates: 2 g, Net Carbs: 1 g, Sugar: 1 g, Sodium: 126 mg, Fiber: 1 g, Protein: 3 g, Cholesterol: 126 mg,

Low Carb Sausage Balls

From: travelinglowcarb.com

3 Cups Almond Meal 1 pound Pan Sausage 8 oz shredded cheese 1 egg

Preheat the oven to 375. Put all ingredients together in a large mixing bowl, and mix thoroughly. This is best done by digging in and getting your hands dirty.

Use a large baking sheet, and cover it with foil. This is more to make for easier clean-up than anything. Roll out small Sausage Balls between your hands, and place them on the baking sheet.

The Low Carb Sausage Balls won’t rise quite as much as the original Sausage Balls Recipe, so you don’t have to worry about keeping them *too* far apart.

Bake them until they are golden brown. When you take them out of the oven, put them on a plate covered with a paper towel (to soak up any grease).

Keto Sausage Balls From: ketosizeme.com

Instructions

1. Preheat oven to 350

2. Add eggs and spice to a bowl and beat until well combined 3. Add all other ingredients to egg mixture 4. Using a cookie scoop and your hands roll sausage mixture into 20-25 sausage balls (I made 23)

5. Place sausage balls on a cookie sheet

6. Bake for 16-20 minutes Ingredients 7. Store in a sandwich bag or covered bowl in the fridge. My mother in law would leave them sitting out at room temp, • 1 lb. Breakfast Sausage but I just can't do that. • 1 Large Egg Nutrition Information for Keto Sausage Balls: This is for 1 serving (1 sausage ball)Calories: 124 • 1 Cup Almond Flour Total Fat: 11g • 8 Oz Cheddar Cheese Cholesterol: 36mg Sodium: 450mg • 1/4 Cup Grated Parmesan Potassium: 67mg • 1 Tbsp Butter (or Coconut Oil) Carbohydrates: 1g Dietary Fiber 0 • 2 tsp Baking Powder Sugars: 0 • 1/4 tsp Salt Protein: 6g

Bacon Egg Salad Tomato Bites

From: beautyandthefoodie.com

Bacon Egg Salad Tomato Bites are a super easy appetizer or snack. Combining the taste of BLT sandwich with egg salad sandwich, only leaving out the bread and lettuce. These are grain free, paleo and low carb. Be sure to get tomatoes small enough to fit in your mouth whole. Small to medium bite size worked best, but not the really tiny ones or big ones.

Ingredients

• 4 eggs, hard boiled and peeled • 3 ½ tbsp mayonnaise, • ¼ tsp ground mustard • ¼ tsp sea salt • ⅛ tsp black pepper • 8 small (bite sized) tomatoes, slice off tops and spoon out insides • 3 strips cooked bacon, crumbled • 1 tsp chives, chopped • ⅛ tsp paprika Instructions

1. Hard boil eggs, cool and peel off shells. In a large mixing bowl chop up hard boiled eggs into very small pieces using a fork. 2. Add to the chopped eggs: 3 ½ tbsp. mayonnaise, ¼ tsp ground mustard, ¼ tsp sea salt, and ⅛ tsp black pepper. Mix together thoroughly. Set aside. 3. Slice off the tops of the tomatoes and use a spoon to scoop and scrape out the insides of the tomatoes. Try to get tomatoes that will fit in your mouth whole. Fill each hollow of tomato with egg salad mixture. 4. Top each with bacon crumbles, chives, and a dash of paprika. Serve and enjoy. Notes

* all nutritional data are estimates based on the products I used*

Nutrition Information Serving size: 1 out of 8 tomatoes Calories: 102, Fat: 9 g, Saturated fat: 2 g, Unsaturated fat: 3 g, Trans fat: 0 g, Carbohydrates: 2 g / Net Carbs: 1 g, Sugar: 1 g, Sodium: 142 mg / without sea salt: 120 mg, Fiber: 1 g, Protein: 4 g, Cholesterol: 99 mg,

Cheesy Cauliflower Bread Sticks

From: Ketovangelist.com

Prep Time: 15mn Cook Time: 50mn Total Time: 1hr 5mn INGREDIENTS

• 4 cups cauliflower "rice" (explanation in directions below) • 1 egg, slightly beaten • 2 cups Mozzarella cheese, shredded, divided • 1 teaspoon dried oregano • 1 teaspoon dried basil • 1/4 teaspoon salt • 1/2 teaspoon Italian Seasoning • Marinara sauce for dipping

DIRECTIONS

1. Begin by turning 1 head of cauliflower into "rice." To do this, wash and clean the cauliflower and cut it into chunks (remove the core- is that what you call it?). There are several ways to "rice" cauliflower. You can use a food processor and pulse it until it's a "rice" consistency, or you can use a box grater. Alternatively, you could use a knife to finally chop the cauliflower until it looks like rice. An average head of cauliflower should yield about 4 cups of cauliflower "rice." 2. In a large saucepan, heat one inch of water until it boils. Add in the cauliflower rice, cover with a lid, and allow it to steam for 4-5 minutes. 3. Preheat the oven to 400 degrees F. 4. Use a fine mesh strainer to drain the cauliflower. Allow it to cool for a few minutes, then place the cauliflower "rice" in a clean dish towel and squeeze as hard as you can to remove any excess water. It may look like all the water is removed, but definitely don't skip this step as there is hidden excess water. 5. Once the cauliflower rice is drained really well, dump it into a large bowl. To the cauliflower rice, add 1 cup mozzarella cheese, 1 egg slightly beaten, 1 teaspoon dried oregano, 1 teaspoon dried basil, and 1/4 teaspoon salt. 6. Stir the mixture well. 7. Line a rimmed baking sheet with parchment paper and spray it lightly with cooking spray. Spoon the cauliflower mixture onto the pan and use your hands to form it into a 8 1/2 x 11 inch rectangle (eyeball it- think piece of paper size) 8. Place in the oven for 35-40 minutes, or even longer until the crust is golden brown and firm. 9. Remove the crust from the oven and allow it to cool for about 10 minutes. Then top the crust with remaining 1 cup shredded mozzarella cheese, and 1/2 teaspoon Italian Seasoning. 10. Return the pan to the oven and bake for another 7-10 minutes, or until the cheese is melted. 11. Cut into "breadsticks" and serve with warm marinara sauce for dipping.

Cheesy Garlic Bread From: CutTheWheat.com

Prep Time: 15 minutes Cook Time: 25 minutes Yield: 10 servings Carb: 4g carbs, (2g net carbs)

Ingredients

Bread Base

• 1 1/4 C almond flour • 1 T coconut flour • 3 egg whites, beaten until fluffy • 2 T olive oil or avocado oil • 1/4 C warm water • 1 tsp. live yeast granules • 1 tsp. coconut sugar (or honey or molasses– will be eaten by yeast) • 1/2 C shredded mozzarella cheese • 1/4 tsp. salt • 2 tsp. baking powder • 1/4 tsp. garlic powder • 1/2 tsp. xanthan or guar gum (optional)

Topping

• 1 C shredded mozzarella cheese • 2 T butter, melted • 1/4 tsp. garlic powder • 1/4 tsp. salt • 1/2 tsp. Italian seasoning

Instructions

1. Preheat oven to 400 degrees. 2. In a large bowl, combine almond and coconut flour, salt, baking powder, garlic powder and xanthan gum. Stir well. 3. In a small cup or bowl, combine warm water and sugar and stir until dissolved, then add yeast. Set aside for a few moments. 4. To the flour mixture, add olive oil and yeast-water mixture and stir well with a rubber spatula. Add in beaten eggs and continue to mix. 5. 5. Add in the 1/2 C mozzarella shreds and mix gently with your spatula until a nice dough is formed and cheese is mixed well throughout. 6. Grease a 9×9 square cake pan or large cookie sheet. Put batter into cake pan or cookie sheet. If you’re free-forming on a cookie sheet, loosely form the dough into a rectangle or square. 7. Bake at 400 degrees for approx. 15-17 minutes or until the sides of the crust turn golden brown. Remove and top. 8. In a tiny bowl, combine butter, garlic powder and salt. Mix well, then brush over the top of the garlic bread base. Be sure to get the butter over every inch! 9. Top the bread with shredded mozzarella cheese, then sprinkle that with Italian seasoning. 10. Bake at 400 degrees for about 10 minutes or until cheese is melted. For final 3 minutes, turn broiler on to brown the cheese. 11. Remove from oven and let bread stand for 5-10 minutes before serving (if you can wait that long).

Notes

Nutrition (per 1/10th of recipe): 175 calories 4 g carbs 2 g fiber (2 g net carbs) 16 g fat 8 g protein

Zesty Cheddar Biscuits From: nobunplease.com

Yield: 6 biscuits

Ingredients

• 3 eggs • 1/3 cup of coconut flour • 6 oz sharp cheddar cheese • 1/3 cup butter, melted (1 tablespoon reserved for brushing after) • 1 teaspoon of garlic powder • 1 teaspoon of chopped green onion • 1/4 teaspoon baking powder • pinch of salt and pepper

Instructions

1. Preheat oven to 400 degrees F. 2. In a mixing bowl, combine coconut flour, baking powder, garlic powder, salt and pepper. 3. In a separate bowl, whisk together eggs and butter until evenly distributed. 4. Slowly incorporate the wet ingredients into the dry and mix until there are no lumps. 5. Fold in the cheese and green onion. 6. Drop spoonfuls of the batter onto a greased cookie sheet. 7. Bake for about 13 minutes until the edges of the biscuits are brown and the tops are golden. 8. Brush top with additional melted butter out of the oven. 9. Cool for at least a half hour. These will get even more dense if they are left on the counter for a couple of hours.

Cream Cheese Pancakes From: ibreatheimhungry.com

These delicious low carb pancakes taste like skinny fried cheesecakes! They can also be made without sweetener and rolled to make delicious low carb wraps!

Author: Mellissa Sevigny Recipe type: Low Carb Breakfast Recipe Cuisine: American Serves: (4) 6" pancakes Ingredients

• 2 oz cream cheese • 2 eggs • 1 tsp granulated sugar substitute • ½ tsp cinnamon Instructions

1. Put all ingredients in a blender or magic bullet. Blend until smooth. Let rest for 2 minutes so the bubbles can settle. 2. Pour ¼ of the batter into a hot pan greased with butter or pam spray. Cook for 2 minutes until golden, flip and cook 1 minute on the other side. Repeat with the rest of the batter. 3. Serve with sugar free syrup (or any syrup of your choice) and fresh berries. Notes

Approximate nutrition information per batch of pancakes:

344 calories, 29g fat, 2.5g net carbs, 17g protein

Keto Cinnamon Roll Pancake Recipe From: tryketowithme.com

• Prep Time: 15m • Cook Time: 15m • Total Time: 30m • Yield: ~6 pancakes Ingredients Pancakes • 2 ounces cream cheese, softened • 2 eggs • 2 teaspoons vanilla extract or sugar free vanilla syrup • 2 teaspoons sugar substitute, or more to taste • 1 dash cinnamon • 2 tablespoons coconut flour • 1 teaspoon baking powder • almond milk or half and half as needed Cinnamon Swirl • 2 tablespoons butter, melted • 1 tablespoon sugar substitute • 1 tablespoon sugar free maple syrup, or additional sweetener • 1 1/4 teaspoons cinnamon • 1 dash nutmeg (optional) Cream Cheese Topping • 1 ounce cream cheese, softened • 1 teaspoon vanilla extract or sugar free vanilla syrup • 1 teaspoon butter, melted • heavy cream or half and half as needed • sweetener to taste Instructions Cream Cheese Topping 1. Mix ingredients in a small bowl until well combined, adding liquid as needed to thin. Ideally, you want something thin enough to pour. Set aside. Cinnamon Swirl 1. Add ingredients to a small saucepan over medium heat, stirring until sweetener (if granulated) is dissolved, and ingredients are well combined. Turn off the heat and set aside. (Alternatively, use a microwave.) Pancake Batter 1. Combine softened cream cheese, eggs, vanilla, sugar substitute, and cinnamon using a blender or mixer. 2. Add coconut flour, baking powder, and cinnamon, blending again until very well combined. 3. NOTE: Batter may thicken if left to sit for more than a few minutes. If this occurs, add almond milk or half and half as needed to thin it. Making the pancakes 1. Pour circles of batter about 4 inches in diameter onto an electric griddle set to 325F or a greased pan over medium heat. 2. When the top begins to bubble, drizzle a spiral of the cinnamon swirl mixture over the surface of the pancake. Using a spoon or knife, swirl the cinnamon into the pancake. 3. Flip pancakes when edges begin to harden and bottom is golden brown. 4. NOTE: Wipe the pan between batches to prevent burning. Serving 1. Reheat cream cheese frosting if needed. Serve pancakes swirl side up, with cream cheese and remaining cinnamon swirl mixture drizzled on top.

Mini Egg Cups From: yummyhealthyeasy.com

Prep time 5 mins Cook time 15 mins Total time 20 mins Easy egg cups you can refrigerate or freeze for make- ahead breakfasts.

Serves: 24 mini egg cups Ingredients

• 6 eggs, beaten • ¼ cup low fat cottage cheese • ¼ cup diced green chilies • ¼ cup shredded sharp cheddar cheese • ¼ tsp. salt • ⅛ tsp. pepper • 2 Tbsp. milk Instructions

1. Preheat oven to 350ºF. Spray mini muffin tin well with cooking spray and set aside. 2. In a medium sized mixing bowl (I like to use my Le Creuset mixing bowl with a pouring spout) mix together all the above ingredients. Pour into mini muffin cups and bake in preheated oven for 15-20 minutes or until cooked through. 3. Let cool and then carefully extract from pan. Serve and enjoy!

*Can also put in a plastic container and refrigerate or freeze for future breakfasts. Just pop in the microwave for a few seconds to reheat and eat!

OMM FRENCH TOAST From: djfoodie.com

Prep: 10 mins / Cook: 30 mins / Total: 40 mins / Servings: 4 Net Ingredients Calories Fat Protein Carbs Fiber SA's Carbs 1/4 cup (28g) coconut flour 124 3 7 18 12 0 6 1 tbsp (12g) 'Swerve' or other sugar equivalent 0 0 0 1 0 1 0 2 tsp (8g) baking powder 10 0 0 2 0 0 2 1 large dash (2g) salt 0 0 0 0 0 0 0 8 large (400g) whole eggs, divided 572 40 52 4 0 0 4 3/4 cup (180g) almond milk, unsweetened, 33.75 2.63 1.5 2.25 .75 0 1.5 divided 1 tsp (4g) vanilla extract 11.54 0 0 .5 0 0 0.5 1/4 cup (56g) butter, melted 400 44 0 0 0 0 0 1/2 cup (119g) cream, heavy whipping 410.5 44 2.5 3.5 0 0 3.5 1/4 cup (56g) fresh whole butter 400 44 0 0 0 0 0 Totals:1961.79 177.63g 63g 31.25g 12.75g 1g 17.5g Per Serving: 490.45 44.41g 15.75g 7.81g 3.19g 0.25g 4.38g * Method:

1. Mix together your coconut flour, sugar equivalent (If it's powdered. If it's a liquid, add with the liquids), baking powder and a dash of salt. 2. In a separate bowl, whisk together 4 of the eight eggs. Add only 1/4 cup of the almond milk and your vanilla. Whisk. 3. Add your dry ingredients to your wet ingredients and whisk, while pouring in your melted butter. 4. Grease 12 microwaveable safe containers, which are fairly wide. I used 8 oz ramekins, but you could also use flat bottomed soup bowls, wide coffee mugs, etc. You could even use tall coffee cups and simply cut your muffins in half. 5. Microwave your muffins. For each muffin, add a minute to the microwave. I did 2 batches of 6, with 6 minutes on the timer for each batch. Total: 12 minutes. 6. While your muffins are nuking, in a large and wide mixing bowl, whisk together your remaining 4 eggs, 1/2 cup of almond milk and 1/2 cup of heavy cream. 7. As your muffins come out of the microwave, pop them out of their containers and let them cool for about 1 minute, just long enough to keep them from cooking the egg mixture. When they are cool enough, add them to the egg mixture and allow to sit for a few minutes; flipping them occasionally. They are somewhat fragile, but not too bad. You can fairly easily grab and flip them around. They will absorb the egg mixture. 8. When they have absorbed some of the egg mixture, heat a large skillet, sauté pan or flat-top griddle over medium-low heat. Add some of your fresh butter and melt it. Everyone has their own method for doing this. So, I'm just going to say ... Fry like fry your muffins like French toast. Keep warm in the oven until they are all ready. 9. Serve!

7 Carb Chocolate Pie

From: cjeatsketo.blogspot.com

2 cups Almond Flour

1/8th Tsp of salt 3 tbsp of butter 1/4 cup of cocoa powder 2 tsp Splenda (This can be eliminated for less carbs*) 1/8 tsp Stevita Cinnamon Sweetener 1/8 tsp Stevita Vanilla Sweetener

Combine all dry ingredients, add butter, (melted) egg and stevita flavorings. Press into a greased and powdered pan (use cocoa powder) perferate with fork and minutes bake for 12 at 350 degrees. Cool before filling.

Filling: 2 cups of Heavy Cream 3 egg whites 2/3 cup of cocoa powder (make sure your cocoa is zero carb!) 2 tsp of Splenda 1 tsp chilled coffee (does not add coffee flavor, richens the chocolate)

Combine ingredients, beat until fluffy.

Chocolate Garnish:

100% chocolate bar 1/8 tsp of stevia sweetener

Melt chocolate, add sweetener (this is a good place to add fat if you need. 1 tsp olive oil) allow to harden in chocolate mold (or ice cub trays but do not freeze) grate chocolate over pie filling as garnish.

* We chose to do part Splenda, part Stevia because we find that straight stevia has a tendency to be more bitter. You are welcome to use straight Stevia, or combine it with your own choice of sweeteners.

Avocado Brownies From: Ketovangelist.com

Ingredients

• 16 oz dark chocolate 75% or higher • 4 avocados mashed • 8 eggs • 1 cup Stevia 8 tablespoons • 1 cup unsweet dark cocoa powder • 1 cup almond flour • 1 tsp Salt • 4 tsp vanilla extract

Servings: 8

Instructions

1. Preheat oven to 350. 2. Melt the chocolate and set aside. 3. Whisk eggs and stevia. Gradually add the melted chocolate 4. Stir in almond flour, cocoa, salt and vanilla. Blend well. 5. Add in avocado and blend well. 6. Pour and spread in a square pan (it'll be fairly thick). Bake for 25 minutes. 7. Remove and let set.

Crock Pot Sugar Free Chocolate Molten Lava Cake From: sugarfreemom.com

From the Creator: May not be the prettiest of desserts to photograph but it sure is the most yummiest! Making desserts in your slow cooker is fabulous! If you’ve not yet crossed over from entree to dessert in your crock pot, what are you waiting for?? Of course cakes and such will not come out of the crock pot looking like an “exquisite- baker- made- winner- of- beauty”, but isn’t it the taste of deliciousness we’re seeking? When you can make little effort and the crock pot does the work and it’s a winning recipe that my friends is priceless.

Ingredients

• 1 1/2 cup Swerve sweetener, divided • 1/2 cup gluten free flour (I used Bob's Red Mill) or use 1/8 cup coconut flour or ½ cup almond flour to reduce carb count • 5 tablespoons unsweetened cocoa powder, divided • 1/2 teaspoon salt • 1 teaspoon baking powder • 1/2 cup butter, melted, cooled • 3 whole eggs • 3 egg yolks • 1 teaspoon vanilla extract • 1/2 teaspoon vanilla liquid stevia • 4 ounces sugar free chocolate chips • 2 cups hot water Instructions

1. Grease your crock pot. 2. In a large bowl whisk together 1 1/4 cup Swerve, flour, 3 tablespoons cocoa powder, salt and baking powder. 3. In another small bowl stir the cooled melted butter with eggs, yolks, vanilla extract and liquid stevia. 4. Add the wet ingredients into the dry ingredients until combined. 5. Pour this into the crock pot. 6. Top with chocolate chips. 7. Whisk the remaining 2 tablespoons cocoa powder and remaining Swerve sweetener with hot water. 8. Pour over the top of the chocolate chips. 9. Cover and cook on low 3 hours. 10. Allow to cool slightly before serving. Notes

Total Carbs are 10.5 grams minus fiber 2.6 grams equals NET CARBS: 7.9g Weight Watchers Points Plus: 5*

Nutrition Information

Serving size: 1/12th Calories: 157 Fat: 13g Saturated fat: 6.4g Carbohydrates: 10.5g Sugar: .2g Sodium: 166mg Fiber: 2.6g Protein: 3.9g Cholesterol: 117mg

Keto Cinnamon Butter Cookies From: ketosizeme.com

Ingredients

• 2 cups Bob's Almond Meal/Flour

• 1/2 cup Stevia in the Raw

• 1/2 cup salted butter

• 1 tsp vanilla extract

• 1 tsp ground cinnamon Instructions

1. Pre-heat oven to 300 2. Add all ingredients to a mixing bowl and mix until well combined.

3. Roll into 15 ball and place on a greased cookie sheet. 4. Place in the oven and bake for 5 minutes. 5. Remove and press dough down with a fork. 6. Return to oven and cook for 18-20 minutes. 7. Allow to cool for 5 minutes. Nutrition Information for Keto Cinnamon Butter Cookies Recipe: This is for 1 serving (1 cookie)

Calories: 141 Total Fat: 14g Cholesterol: 16mg Sodium: 49mg Potassium: 1mg Carbohydrates: 4g Dietary Fiber = 2g Net Carbs= 2g Dietary Fiber 2g Sugars: 1g (all from natural sources) Protein: 3g

Peanut Butter Cheesecake Bars From: uplateanyway.com

Ingredients 1. 1 package cream cheese 2. 2 servings no sugar added peanut butter (4 tbsp or 64 grams) 3. 1/2 cup sugar equivalent 4. 1 tsp vanilla 5. 1 egg Toppings 1. 28 grams peanuts crushed 2. 1 tbsp peanut butter 3. 1 tsp coconut oil 4. 1 sugar free hershey's chocolate 5. 1 tsp coconut oil Instructions 1. Soften cream cheese in microwave. 2. Combine all of the ingredients with an electric mixer. 3. Pour over a chocolate crust or go crustless for less carbs. 4. Bake at 300 degrees for 25-30 mins. 5. Drizzle peanut butter and chocolate over the top along with crushed peanuts. 6. Let chill for 4 hours and cut into bars.

Low Carb Walnut Pie Crust From: lowcarbmaven.com

Ingredients

• ½ cup walnuts • 1 cup Honeyville Almond Flour • ⅓ cup Flax USA Ground Golden Flax Seed • ⅓ cup Isopure Vanilla Whey Protein Powder • 2 tablespoons Swerve or powdered erithritol (may omit if using coconut oil) • ⅛ teaspoon salt • ⅓ cup (6 tablespoons) coconut oil, ghee, or butter, melted Instructions

1. Preheat oven to 350 degrees. 2. Spray a pie plate with baking spray. I use a pyrex baking dish. 3. Put the walnuts in a food processor (I use a mini-prep) and process them until finely ground, but not walnut butter! 4. In a medium bowl, add all of the dry ingredients and sitr together, thoroughly. Melt the coconut oil or butter or ghee and add to the dry ingredients stirring together. The mixture should clump up easily and hold its shape when squeezed firmly. If not, add a little bit more oil. 5. Add the low carb walnut crust ingredients to the pie plate and begin to press it firmly into the sides and bottom of the plate. I like to make a peaked-ridge around the inside of the outer edge. With the tines of a fork, poke holes on the bottom and sides of the crust so it doesn't puff up in the oven. 6. Bake the crust for 10 minutes to set, or until it begins to turn a nice golden brown. 7. Let cool completely before filling.

Basic Shortbread Crust

This easy Basic Shortbread Crust is great for any of your low carb dessert bars. It can be baked or left as is.

Ingredients

• 2 cups (180 g) Honeyville Almond Flour • 1 cup (65 g) Bob's Red Mill Shredded Coconut • ⅓ cup (25) Isopure Vanilla Whey Protein Powder • ⅓ cup (45 g) Sukrin Melis (or your favorite powdered sweetener) • ½ teaspoon salt • 4 ounces (113 g) salted butter (or 6½ T oil and 1½ T water, mixed) Instructions

1. NOTE: If you are preparing the crust in a 8x8 or 9x9 square baking pan with straight sides and sharp corners, spray the pan with baking spray and line with apiece of parchment that covers all or most of the bottom of the pan and overhangs two opposite sides. This will help you remove the whole dessert you make at once. But if you are preparing in a square or rectangular pyrex baking dish, just press into the baking dish and continue with your recipe. 2. Measure all of the dry ingredients into a smallish mixing bowl. Mix thoroughly with a whisk. 3. Melt the butter and add it to the dry ingredients. Stir and press the mixture with a large spoon or rubber spatula until the butter is incorporated. Squeeze a small amount in your hand to test if it will hold together nicely. If not, add 1-2 more tablespoons of melted butter. 4. Press firmly into a prepared pan. Follow the directions of your recipe for baking. I bake on the bottom rack or the position of from that to get a browned bottom.

Crispy Butterscotch Fat Bomb

From: Mariamindbodyhealth.com

Ingredients

• 1 cup Swerve confectioners • 2 teaspoons butterscotch extract • 3 tablespoons coconut oil Instructions

1. Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper. Or set out a mini muffin tin. 2. Combine the natural sweetener, extract and coconut oil with a fork until small crumbs form. 3. Place on the baking sheet and spread into a thin sheet (or place 1½ teaspoons of the mixture into each mini muffin tin. Bake for 10-12 minutes. Remove from the oven and allow to cool completely. 4. The candy hardens as it cools. 5. Store in an airtight container in the fridge for up to 1 month. 6. Use on keto ice cream or eat plain! Notes

NUTRITIONAL COMPARISON (per serving) Hard Candy = 110 calories, 0g fat, 0g protein, 69g carbs “Healthified” Fat Bomb = 89 calories, 10.8g fat, 0g protein, 0g carbs (100% fat, 0% protein, 0% carb)

Butter Pecan Ice Cream Flavored Fat Bombs From: Reddit.com

1 cup finely chopped pecans

1/2 stick butter 2/3 cup coconut oil

24 drops ezsweetz

1/2tsp vanilla

1/3 cup heavy cream On medium heat melt butter and pour in pecans, stir often for about 4-5 minutes until they start smelling good. add

coconut oil and take off the heat, continue stirring until oil is liquefied. add remaining ingredients and mix well. Pour into candy mold/muffin pan and put in the freezer to solidify.

Low Carb Vanilla Cheesecake Fat Bombs From: myketokitchen.com

These Delicious Cheesecake Fat Bombs are high on taste and will give you a long-lasting boost of energy, they go well with a coffee or as a keto snack on the run. Make them in a batch and refrigerate. They take no time at all to prepare and taste just like a Cheesecake. Keep Them Cool!

Ingredients for your Low Carb Vanilla Cheesecake Fat Bombs

• 8 oz of Cream Cheese

• Two Teaspoons of Vanilla Extract

• 2.12 oz of Erythritol

• 6 oz of Heavy Cream

1. Mix cream cheese, vanilla and erythritol on low speed for 2 minutes, pausing to scrape down the sides of the bowl with a spatula, so as to achieve a smooth consistent texture.

2. Add half of the Heavy Cream and mix for another 2 minutes. Let the bowl sit for 3-5 minutes as erythritol in its granulated form requires a little extra time to dissolve.

3. Add the other half of the Heavy Cream and mix on medium speed for 3 minutes until the mixture is thick with firm peaks.

4. Gently spoon the mixture into a piping bag and pipe into mini cupcake liners . Set in the fridge for at least 1 hour before enjoying.

Vanilla Cheesecake Fat Bombs Amount Per Serving Calories 88 Calories from Fat 81 Total Fat 9g Total Carbohydrates 1g Sugars 1g Protein 1g

Peanut Butter Fat Bombs From: Pinterest

These Delicious Fat Bombs are high on taste and will give you a long-lasting boost of energy, they go well as a keto snack on the run. Make them in a batch and refrigerate.

Ingredients

• 1 cup Coconut Oil Melted

• ½ cup Natural Peanut Butter Melted

• 1 tsp of Stevia

• 8 Tbs of Cocoa Powder Unsweetened

• ½ cup Butter melted and salted

• Peanuts (optional)

5. Place all of the ingredients in a pot and melt until all of the ingredients are combined.

6. Place in mini foil cups.

7. Add a pinch of crushed peanuts into each of the 24 molds.

8. Pour the mixture into each of the mini cups.

9. Freeze for 30 minutes and enjoy.

Remember to eat these cold as the coconut oil will liquefy if not.

Strawberry Cheesecake Fat Bombs From: lowcarbsosimple.com

If you follow a ketogenic diet plan, you probably know that the main source of Fat energy should come from fat. bombs are easy snacks high in healthy fats and very low in carbs and protein. They are great for those who find it difficult to include more healthy fats in their diet. .

Ingredients

1/2 cup = 120 ml = 2.5 oz = 70 g strawberries, fresh or frozen

3/4 cup = 180 ml = 5.3 oz = 150 g cream cheese, softened

1/4 cup = 60 ml = 2 oz = 60 g butter or coconut oil, softened

2 tablespoons = 0.7 oz = 20 g powdered erythritol OR 10–15 drops liquid stevia

1 vanilla bean OR 1/2–1 tablespoon1 vanilla extract

Instructions

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

30 Minute BBQ Boneless Pork Ribs From: www.101cookingfortwo.com

Servings Prep Time 4small servings or 2 large 5minutes Cook Time 20minutes Servings Prep Time Cook Time 4small servings or 2 large 5minutes 20minutes

Ingredients

• 1 slab country style boneless pork ribs • 7:2:1 or 7:2:2 seasoning or kosher salt and pepper • 1/2teaspoon oil • 1tablespoon BBQ sauce

Instructions

1. Preheat oven to 375 degrees and heat a cast iron skillet or another oven safe pan with a teaspoon or two of oil over medium-high heat. 2. Trim one slab (about 1 1/2 lb) country style boneless pork ribs of fat. Deepen the cuts to a little over half the thickness of the slab. 3. Give at a good sprinkle with 7:2:2 seasoning. This is seven parts kosher salt, two parts each pepper and granulated garlic. If you want, just sprinkle with kosher salt and some pepper. 4. Place in the pan and sear for 2 minutes per side. 5. Remove from heat and brush the top generously with low carb BBQ sauce of your choice. Be sure to get the slices. 6. Place in the oven and bake until internal temp of 155 to 160. About 16 minutes. Let rest for 5 minutes before cutting.

30 Minute BBQ Boneless Pork Ribs From: www.101cookingfortwo.com

Servings Prep Time 4small servings or 2 large 5minutes Cook Time 20minutes Servings Prep Time Cook Time 4small servings or 2 large 5minutes 20minutes

Ingredients

• 1 slab country style boneless pork ribs • 7:2:1 or 7:2:2 seasoning or kosher salt and pepper • 1/2teaspoon oil • 1tablespoon BBQ sauce

Instructions

7. Preheat oven to 375 degrees and heat a cast iron skillet or another oven safe pan with a teaspoon or two of oil over medium-high heat. 8. Trim one slab (about 1 1/2 lb) country style boneless pork ribs of fat. Deepen the cuts to a little over half the thickness of the slab. 9. Give at a good sprinkle with 7:2:2 seasoning. This is seven parts kosher salt, two parts each pepper and granulated garlic. If you want, just sprinkle with kosher salt and some pepper. 10. Place in the pan and sear for 2 minutes per side. 11. Remove from heat and brush the top generously with low carb BBQ sauce of your choice. Be sure to get the slices. 12. Place in the oven and bake until internal temp of 155 to 160. About 16 minutes. Let rest for 5 minutes before cutting.

Bacon Cheeseburger Cauliflower Casserole From: www.sugarfreemom.com

This Bacon Cheeseburger Casserole is made low carb secretly using cauliflower as the base and no one will know!

Prep time 30 mins Cook time 35 mins Total time 1 hour 5 mins Author: Brenda Bennett | Sugar-Free Mom Serves: 8 Ingredients

• 1 head cauliflower or about 6 cups florets • 1/2 cup gluten free flour or choice flour • 1/4 teaspoon salt • 6 ounces uncured reduced sodium bacon • 1 1/2 pounds ground turkey • 1 tablespoon oil • 1 teaspoon onion powder • 1 teaspoon oregano • 1 teaspoon garlic powder • 1 teaspoon salt • 1/2 teaspoon pepper Sauce • 1 tablespoon butter

• 1 tablespoon gluten free flour • 1 1/2 cups heavy cream • 2 tablespoons yellow mustard • 8 ounces sliced cheddar cheese Instructions

1. Steam the cauliflower until fork tender. 2. Place into a food processor and pulse until it resembles rice. 3. Set aside in a bowl to cool then add the flour and salt and mix well. 4. Cook the bacon in a large skillet until moderately cooked, but not crisp. 5. Remove bacon with a slotted spoon to keep bacon juice in skillet. 6. Transfer bacon to a paper towel lined plate to cool. Once cool chop into pieces. 7. Add the ground turkey and oil to the same skillet and cook until browned. 8. Add the onion powder, oregano, garlic powder, salt, pepper and mix well. 9. Remove the turkey with a slotted spoon and transfer to a bowl. 10. Preheat oven to 350 degrees F. 11. For the sauce: Add the butter to the same skillet and stir in the flour over low heat. Cook until the flour has absorbed the butter then add heavy cream and mustard. 12. Continue to cook on low heat until the sauce thickens. Assembly: 1. Place 1/2 cup of the sauce to the bottom of a 9 by 13 baking dish. 2. Spread the cauliflower mixture on the spread as evenly as possible. 3. Place 4 ounces of sliced cheddar over the cauliflower. 4. Spread the ground turkey over the cheddar slices evenly. 5. Pour half of the remaining sauce over the turkey. 6. Place the remaining cheddar slices over the sauce. 7. Pour the remaining sauce over the top and sprinkle with bacon. 8. Cover and bake 30 minutes. 9. Uncover and bake an additional 5 minutes. 10. Allow to cool out of the oven for 15-20 minutes before slicing and serving . Net Carbs= 10.5grams Weight watchers Points Plus= 11*

Nutrition Information Serving size: 1 Calories: 420 Fat: 29.1g Saturated fat: 13.9g Carbohydrates: 12.6g Sugar: 1.8g Sodium: 703mg Fiber: 2.1g Protein: 27.8g Cholesterol: 130mg Recipe by Sugar-Free Mom at http://www.sugarfreemom.com/recipes/bacon-cheeseburger-cauliflower-casserole/

BBQ Onion Meatball Bombs From: hugsandcookiesxoxo.com

Ingredients

• 1 pound meatloaf mix (beef, pork, veal or use all beef if you prefer.) • 1 egg • ¼ cup Almond Flour or 1/8 cup coconut flour • (modified from ½ cup bread crumbs - kristi) • ½ cup shredded parmesan cheese • 3 yellow onions (choose med to large) • salt to taste • 1 package bacon • ½ c. Favorite Low Carb BBQ sauce Instructions

1. Mix meat, egg, crumbs, cheese and salt. 2. Cut top and bottom off onion, cut in half and peel off skin. Then separate the onion into layers. Use the larger outside layers. 3. Take a small handful of your meatloaf mix and put it inside one onion layer. 4. Gently press another layer on top of the mixture. You are making an onion seal around your large meatball. 5. Continue with the rest. I made 4 but amounts can vary based on onion sizes. 6. Wrap each "bomb" with 3 slices bacon and secure with toothpicks. 7. Bake in a dish with sides (to catch grease) at 425 for approx 40 minutes or until internal temp 165. 8. Add BBQ sauce all over and bake an additional 5 minutes!

Beefy and Cheesy Low-Carb From: KalynsKitchen.com

Green Chili Bake Makes about 8 servings

Ingredients: 1 large can (56 oz.) roasted and peeled green chiles 2 tsp. + 2 tsp. olive oil 1 lb. lean ground beef salt and fresh-ground black pepper to taste 4 cups grated Mexican Blend cheese (or use any mild cheese that melts well) 1 onion, chopped 1 can (4 oz.) diced green chiles 5 eggs 1/2 cup sour cream, at room temperature (full fat or reduced-fat) 1/2 tsp. ground cumin 1/2 tsp. ground chili powder For serving: extra sour cream, salsa, or diced avocado if desired

Instructions:

Preheat oven to 375F/190C. Spray a 9 inch x 13 inch glass casserole dish with olive oil or non-stick spray. (Any size close to that will work.) Dump the green chiles into a colander placed in the sink and let them drain.

Heat 2 teaspoons olive oil in a large non-stick frying pan over medium-high heat and brown the ground beef well, breaking it apart as it browns. (I like to use an old-fashioned Potato Masher to break the ground beef apart.) When beef is well browned, season with salt and fresh-ground black pepper to taste and remove it to a plate. Heat the other 2 teaspoons of olive oil, then add the chopped onion and cook until the onions are softened and starting to brown. Add the can of diced green chiles and juice, stir to combine with the onions and cook 2-3 minutes more. Add the ground beef and cook a few minutes more.

Put the eggs in a bowl and beat with a fork to combine the whites and yolks. Then add the sour cream, cumin, and chili powder and whisk together until the eggs and sour cream are combined. (It doesn't matter if there are a few lumps.)

Remove green chiles from the colander one at a time and use your fingers to open each chile and remove any seeds. Lay chiles out on paper towels, then place another layer of paper towels over the top and press down gently to absorb extra moisture. (I like to arrange the chiles in two stacks after that so I can divide them evenly when I make the layers.)

In the casserole dish make a layer of half the chiles, half the ground beef/onion/chile mixture, and half the cheese; then pour over half the egg mixture. Make a second layer of chiles, beef mixture, and cheese; then pour over the rest of the egg mixture.

Cover the casserole with foil (or a lid if it has one) and bake 15 minutes. Carefully remove the foil and then bake about 25 minutes more, or until the casserole is bubbling and the top is nicely browned. Serve hot, with extra sour cream, salsa, or diced avocado to add at the table if desired.

This freezes well and can be reheated in a microwave or in a covered dish in a toaster oven or regular oven. For best results, thaw in the fridge before reheating.

Best Best Shrimp From: myfridgefood.com

From the Creator:

Details

Cooking Time: 15

Recipes Makes: 4

Calories: 420

Carbs: 0

Fat: 32

Protein: 32

Ingredients 1 Stick of Butter 2 lb of Shrimp 1 packet of Italian Seasoning Directions Melt a stick of butter in the pan. Slice one lemon and layer it on top of the butter. Put down fresh shrimp, then sprinkle one pack of dried Italian seasoning. Put in the oven and bake at 350 for 15 min.

Cajun Chicken Stuffed with Pepper-Jack Cheese and Spinach

From: betterrecipes.com

From the Creator:

The chicken is cooked to perfection and has a wonderful spicy 'kick' from the Cajun seasoning and creamy pepper-jack cheese filling.

• Servings: 4 • Prep Time: 10 minutes • Cook Time: 40 minutes • Total Time: 50 minutes

Ingredients: 1 lb Boneless, skinless chic ken breasts Directions: 4 oz Pepper -jack Cheese, shredded (you can use up to 6 oz Preheat oven to 350 degrees.

1 cup Frozen Spinach, thawed and well -drained Pound to flatten the chicken to 1/4-inch thickness.

Sea Salt, to taste In a medium bowl, combine the pepper-jack cheese, spinach, salt and pepper.

Freshly Ground Black Pepper, to taste Combine the Cajun seasoning and breadcrumbs together in a small bowl; set aside. 2 Tbsp Cajun Seasoning Spoon about 1/4 c of the spinach mixture onto each chicken breast. Roll each chicken breast 1 Tbsp Italian -style Dry Breadcru mbs tightly and fasten the seams with several toothpicks. This part requires a tiny bit of skill, and I typically use about 8 toothpicks in each roll Lots of Toothpicks to ensure none of the filling seeps out. Be sure to count how many total toothpicks were used so you can remove that same number! 2 Tbsp Olive Oil Brush each chicken breast with the olive oil. Sprinkle the Cajun seasoning mixture evenly over all. Sprinkle any remaining spinach and cheese on top of chicken (optional).

Place the chicken seam-side up onto a tin foil-lined baking sheet (for easy cleanup). Bake for 35 to 40 minutes, or until chicken is cooked through.

Remove the toothpicks before serving. Count to make sure you have removed every last toothpick. Serve whole or slice into medallions.

Helpful Tips:

If you have little ones eating this or your spice tolerance is fairly low, halve the amount of Cajun seasoning and double the breadcrumbs.

To make enough cauliflower rice for two big servings, start with one large cauliflower.

Rinsed Cauliflower Florets Pull off the leaves and break the cauliflower into large florets, then rinse them well. Leave them in a colander to let all the moisture drain off or pat them dry with a paper towel. If you plan on steaming your cauliflower rice, it’s not super important that the florets are dry, but I think cauliflower rice is best sautéed, so I dry mine well.

Cauliflower Rice in Food Processor At this point, you have two options: you can grate your cauliflower florets or you can process them in a food processor. Obviously, the food processor is the easier choice. Break the florets into smaller pieces, then put half of them in the large bowl of a food processor and pulse until finely chopped, then dump the rice out and pulse the remaining florets.

Cauliflower Rice Using Box Grater If you don’t have a food processor or you want to make sure your cauliflower rice grains are uniform in size, using a box grater works well too. I use the side with the larger grates.

Cooking Cauliflower Rice Now it’s time to cook your cauliflower rice! (You can eat it raw too–raw cauliflower is probably one of my least favorite raw veggies, so I prefer cooking it.) Heat a large skillet over medium-high heat and swirl around about a tablespoon of oil to coat the bottom (I like grapeseed or olive oil). Once the oil has heated, add the rice and cook it for about 5 minutes, or until it’s softened and just beginning to turn golden brown. Season with salt and pepper to taste.

Cauliflower Rice Depending on the plans you have for your cauliflower rice, you can add some chopped onion or minced garlic to the oil before adding the cauliflower, or stir in chopped herbs or fresh lime juice after the rice is done cooking. If you prefer to steam your cauliflower rice, you can heat about 2 tablespoons of water or veggie broth in your skillet, add the cauliflower, then cover until tender, about 2 minutes. If there’s still liquid in the pan, take off the lid and let it cook off before serving. This saves you a few calories because you’re not using oil, but I think the sautéed method is best–the cauliflower flavor mellows a bit and it becomes almost nutty, kind of like brown rice.

Cauliflower rice doesn’t work as a substitute for rice in every recipe, but it will work as a substitution in any recipe that calls for serving over a bed of rice. It’s also a perfect replacement for couscous. Half a batch of cauliflower rice cooked in grapeseed oil (pictured above, with red curry vegetables) is only about 40 calories more than a paltry half-cup serving of cooked white rice. That’s a giant plate of rice for 165 calories!

Chicken Bacon Crock Pot Chowder From: peaceloveandlowcarb.com

INGREDIENTS

4 Cloves Garlic – Minced 1 Shallot – Finely Chopped 1 Leek – Cleaned, Trimmed, and Sliced 2 Ribs Celery – Diced 6 oz. Cremini Mushrooms – Sliced 1 Medium Sweet Onion – Thinly Sliced 4 Tbs. Butter – Divided 2 Cups Chicken Stock – Divided 1 lb. Boneless, Skinless Chicken Breasts 8 oz. Cream Cheese 1 Cup Heavy Cream 1 lb. Bacon – Cooked Crisp, and Crumbled 1 tsp. Salt 1 tsp. Pepper 1 tsp. Garlic Powder 1 tsp. Thyme

DIRECTIONS

Heat slow cooker on low setting. Add to slow cooker, garlic, shallot, leek, celery, mushrooms, onions, 2 Tbs. butter, 1 cup chicken stock, and salt and pepper. Cover, and cook vegetables on low for 1 hour. Complete this next step while the vegetables are cooking – In a large skillet over medium-high heat, pan- sear the chicken breasts in the remaining 2 Tbs. butter until they are browned on both sides. – About 5 minutes each side. (Chicken will not be fully cooked during this stage.)

Remove chicken from pan and set aside. De-glaze the pan with the remaining 1 cup of chicken stock. Using a rubber spatula, scrape up any bits of chicken that may be stuck to the pan. Add chicken stock to slow cooker.

Add heavy cream, cream cheese, garlic powder, and thyme to slow cooker. Stir until well combined and there are no longer any visible chunks of cream cheese.

Once chicken has cooled, cut into cubes and add to slow cooker, along with bacon. Stir until all ingredients are well combined. Cover and let cook for 6-8 hours.

Cook Time – 6-8 Hours

Yield – 8 cups

Per serving – 1 Cup Calories: 355 Fat: 28g Protein: 21g Carbs: 6.4g Fiber: .62g Net Carbs 5.75

Chicken Enchilada Stuffed Zucchini Boats From: www.skinnytaste.com

A fun twist on a Mexican favorite! Summer zucchini hollowed out and stuffed with shredded chicken, enchilada sauce, cheese and scallions.

Chicken Enchilada Stuffed Zucchini Boats Servings: 8 • SSSize:Size: 1 zucchini boat • Points +: 3 pts • Smart Points: 1 Calories: 116 • Fat: 3.5 g • Protein: 12 g • Carb: 11 g • Fiber: 3 g • Sugar: 4.5 g Sodium: 410 mg (without salt)

Ingredients: For the enchilada sauce: • olive oil spray • 2 garlic cloves, minced • 1 or 2 tbsp chipotle chile in adobo sauce, more if you like it spicy • 1-1/2 cups tomato sauce • 1/2 tsp chipotle chili powder • 1/2 tsp ground cumin • 2/3 cup fat-free low-sodium chicken broth • kosher salt and fresh pepper to taste For the zucchini boats: • 4 (about 32 oz total) medium zucchini • 1 tsp oil • 1/2 cup green onions, chopped • 3 cloves garlic, crushed • 1/2 cup diced green bell pepper • 1/4 cup chopped cilantro • 8 oz cooked shredded chicken breast • 1 tsp cumin • 1/2 tsp dried oregano • 1/2 tsp chipotle chili powder • 3 tbsp water or fat free chicken broth • 1 tbsp tomato paste • salt and pepper to taste For the Topping: • 3/4 cup reduced fat shredded sharp cheddar • chopped scallions and cilantro for garnish

• For the enchilada sauce: In a medium saucepan, spray oil and sauté garlic. AddAddAdd chipotle chiles, chili powder, cumin, chicken broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set aside until ready to use. • For the Zucchini Boats: Bring a large pot of water to boil. • Preheat oven to 400°. CutCutCut zucchini in half lengthwise and using a small spoon or melon baller, scoop out flesh, leaving 1/4″ thick. Chop the scooped out flesh of the zucchini in small pieces and set aside. • Drop the zucchini halves in boiling water and cook 1 minute; remove from water. • In a large saute pan, heat oil and addaddadd onion, garlic and bell pepper. CCCookCookookook on medium- low heat for about 2-3 minutes, until onions are translucent. AddAddAdd chopped zucchini and cilantro; season with salt and pepper and cook about 4 minutes. AddAddAdd the cumin, oregano, chili powder, water, and tomato paste and cook a few more minutes, then addaddadd in chicken; mixmixmix and cook 3 more minutes. • Place 1/4 cup of the enchilada sauce on the bottom of a large (or 2 small) baking dish, and place zucchini halves cut side up. Using a spoon, fill each hollowed zucchini with 1/3 cup chicken mixture, pressing firmly. • TopTopTop each with 2 tablespoons of enchilada sauce, and 1 1/2 tablespoons each of shredded cheese. • Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through. • TopTopTop with scallions and cilantro for garnish and serve with low fat sour cream if desired.

Crock Pot Pizza From: yourlighterside.com

From the creator:

If you don’t have a crock pot, you can bake this dish in a casserole pan for about an hour on 350 degrees. I’d cover the top with a tent of tinfoil to keep the cheese from over-browning and then remove during the last 10 minutes of baking. This dish freezes well, so if you bake it up, you can pop it in the freezer and thaw/reheat as needed. Need to cut the fat? Thankfully, because you can pretty much put anything you wish on your pizza, you can use lower-fat cheeses and leaner proteins. If you’re a vegetarian, skip all the meats, and you’re golden. I use store brand pizza sauces because they’re thin (go farther), cost less and tend not to contain added, unnecessary ingredients. My two store brands of jarred pizza sauce used in my recipes come from Kroger and Wal-Mart because that’s where I shop most often. This dish is induction friendly, gluten free and sugar free and just over 5 net carbs per serving (due to pizza sauce).

Ingredients:

.75 lb ground beef, cooked .75 lb bulk Italian sausage, cooked 1-15-ounce jar pizza sauce (look for low carb count) 3 cups mozzarella cheese, shredded 3 cups fresh spinach 16 slices pepperoni Toppings (optional. Add your low-carb faves) I used (* = accounted for in nutritional information): 1 cup olives, sliced* 1 cup mushrooms, sliced* 1/2 green pepper, chopped* 1/2 cup sweet onion, chopped* 1/4 cup marinated artichoke hearts, chopped 1/4 cup sun-dried tomatoes, chopped 2 cloves garlic, minced*

In a 6-quart crock pot, combine sausage and hamburger with sauce and onions. Place half of sauce mixture in crock pot. Place half of fresh spinach on top of sauce mixture. Place pepperoni and 1/2 desired toppings on top. Place half of mozzarella cheese on top of pepperoni. Repeat layers ending with mozzarella. Cook on low 4-6 hours. Let cool slightly and cut into 8 slices. Refrigerate remaining.

Makes 8 ginormous slices. Nutritional Information Per Serving: Calories: 487 , Carbohydrates: 7.6g, Fiber: 2, Net Carbohydrates: 5.6g , Protein: 30g, Fat: 37g

Fried Cabbage with Kielbasa From: peaceloveandlowcarb.com

Prep Time: 10 minutes

Cook Time: 20 minutes

Yield: 6 Servings

Ingredients

• 6 tbsp butter, divided • 1 cup onion, diced (about 4 oz) • 4 cloves garlic, minced • 2 tbsp red wine vinegar (get it here ) • 14 oz kielbasa, thinly sliced on a bias • large head green cabbage, cored and sliced • 1 tsp paprika • sea salt and pepper, to taste • 1/4 cup Italian flat leaf parsley, rough chopped • 1 tsp crushed red pepper flakes, optional

Instructions

1. 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. 2. Add red wine vinegar to the pan and mix in with onions and garlic. 3. Add sliced kielbasa to the pan and sauté until slightly browned. 4. Add remaining butter, cabbage, paprika, salt and pepper. Toss to mix all ingredients together and coat the cabbage with butter and seasonings. 5. Saute until cabbage is wilted and slightly browned. 6. Top with fresh parsley and crushed red pepper flakes before serving.

Notes

Per Serving Calories - 370 Protein - 6g Fat - 29g Total Carbs - 16.5 Fiber - 7g Net Carbs - 9.5

Garlic Roasted Shrimp with Zucchini Pasta

From: cookeatpaleo.com

From the Creator:

This garlic roasted shrimp with zucchini pasta is a quick and easy paleo recipe. It’s a great weeknight dinner — you can have it on the table in 20 minutes. I always keep a bag of shrimp in the freezer for quick dinners. If your shrimp are frozen, put them in a bowl of cold water to thaw when you preheat the oven. By the time you get the rest of the sauce ingredients into the baking dish, the shrimp should be thawed. If there is a little bit of ice left on the shrimp, just rinse under cold water for a minute and you should be good to go.

Zucchini is a great gluten-free, grain-free pasta alternative. You can make it while the shrimp are in the oven. I like the zucchini pasta just tossed in the hot sauce with the shrimp. But if you want it a little softer, remove the shrimp from the sauce when done and set them on a plate covered with foil to keep warm. Then toss the zucchini pasta in the sauce in the baking dish and put it back in the oven for a few minutes to soften the zucchini.

Serves: 2 servings Ingredients

• 8 ounces peeled and deveined shrimp, thawed if frozen • 2 tablespoons olive oil • 2 tablespoons ghee or butter, melted • 2 cloves garlic, minced • 1 lemon, zested and juiced • ¼ teaspoon salt • fresh ground pepper to taste • 2 medium zucchini, spiralized or sliced into thin strips for zucchini pasta Instructions

1. Preheat oven to 400 degrees. 2. Combine all ingredients except zucchini pasta in baking dish. 3. Bake for 8-10 minutes, turning once, until shrimp are pink and just cooked through. 4. Add the zucchini pasta, toss and serve.

Green Chili and Chicken Mock From: KalynsKitchen.com

Enchilada Casserole Makes 8 servings

Ingredients: 4 boneless, skinless chicken breasts, trimmed and cut in half lengthwise into two pieces 2 cans (15 oz.) mild or medium green Chile enchilada sauce (If you need gluten-free, look for Hatch Gluten Free or La Victoria brand.) 1 can (27 oz.) whole roasted and peeled green chilies (Sold near Mexican foods in most grocery stores.) 4 oz. reduced-fat cream cheese, room temperature 1/2 cup low-fat sour cream 2 cups grated low-fat mozzarella

Instructions: Preheat oven to 375F/190 C. Spray a 9-inch x 13-inch casserole dish with non-stick spray. (I recommend using a glass or crockery casserole dish; any size that is close to that will work.)

Trim visible fat and other undesirable parts from chicken breasts and cut each one in half lengthwise. Put chicken into a small shallow pan, cover with water, and simmer over low heat until the chicken is done, about 15 minutes. Drain chicken into a colander in the sink (you can rinse if there's a lot of scum.) Remove to cutting board to cool.

Put the enchilada sauce into a small saucepan and simmer over low heat until the sauce has thickened and reduced to 2 cups, about 20 minutes. (I'm not that good at eyeballing it, so I put it in a measuring cup to measure when I think it's getting close.) Turn off the heat and stir in the cream cheese and sour cream.

After you remove the chicken, drain the can of whole green chilies into the colander and let them drain for a few minutes. Then one at a time, use your fingers to split the chilies open and remove the seeds, piling them into two piles so you can make two equal layers in the casserole. (If chilies still seem wet, you can blot them with a paper towel, but I didn't need to do that.)

When the chicken is cool enough to handle, shred apart into bite-sized pieces.

Layer half the green chilies into the bottom of the casserole dish, arranging them so the whole surface is covered as much as you can. Over that make a layer of half the chicken, 1 1/2 cups of the sauce, and 1 cup of the grated cheese. Make another layer each of green chilies, chicken, sauce, and cheese.

Bake uncovered until the casserole is bubbling and cheese is melted and browning on top, about 40 minutes. Let sit about 5 minutes before cutting. Serve hot.

This will keep in the fridge for several days and can be reheated in the microwave, and also freezes well.

Ham and Cauliflower Casserole au Gratin From: kalynskitchen.com

(Makes about 6 servings)

Ingredients: at least 6 cups cauliflower flowerets, cut fairly small (1 large head cauliflower or 1 1/2 small heads) 1/2 tsp. salt (for water to cook cauliflower) 2 cups diced lean ham 4 oz. reduced-fat cream cheese, softened 3/4 cup sour cream 2 T finely-grated Parmesan cheese 1/4 cup thinly sliced green onions fresh ground black pepper to taste 3/4 cup grated cheddar cheese (or more, depending on the size of your dish)

Instructions: Preheat oven to 350F/180C. Fill a medium-sized pot half full with water, add 1/2 tsp. salt, and start to bring to a boil. Cut up the cauliflower into small flowerets, discarding the leaves and core. Put cauliflower pieces into the water and cook at a low boil until the cauliflower is starting to get barely sort. Check it often and don't overcook; the cauliflower will soften more in the oven. While cauliflower is cooking, cut the ham into very small cubes and slice green onions. Put cream cheese into a glass dish or measuring cup and soften it in the microwave for a few minutes. (Or you can soften it on top of the pre-heating oven if you don't have a microwave.) When cream cheese is soft stir in the Greek yogurt (or sour cream), Parmesan, and sliced green onions. When cauliflower is cooked enough to start to soften, pour into a colander placed in the sink and let it drain well (at least 5 minutes.) Put the drained cauliflower back into the pot you cooked it in and mash with a potato masher until it's barely mashed with quite a few chunks left. Stir in the sauce mixture and combine well with the cauliflower; then gently mix in the diced ham. Season to taste with fresh-ground black pepper. (I didn't use salt because the ham and the Parmesan are both salty.) Spray glass or crockery casserole dish with non-stick spray or olive oil. (I used a round dish that was 8 inches across with fairly high sides the first time I made this. For the new photos I used a glass casserole dish that was about 8" x 10".) Pour cauliflower mixture into the dish, spread out evenly, and sprinkle with the cheese.

Bake 30-35 minutes, or until the cheese is melted and lightly browned and all the mixture is hot throughout and starting to bubble. Let sit 10 minutes for any liquid to be absorbed, then serve hot.

Hamburger-Broccoli Alfredo Casserole From: http://www.genaw.com/lowcarb/hamburger_broccoli_alfredo_casserole.html

Ingredient

2 pounds ground beef 1 small onion, diced, 2 1/2 ounces 10 ounces frozen broccoli florets 8 ounces cream cheese 1/2 cup heavy cream 1/2 cup freshly grated parmesan cheese 1/2 teaspoon garlic powder Salt and pepper, to taste

Instructions

In a large skillet, brown the hamburger and onion, seasoning with salt and pepper; drain the fat. Meanwhile, cook the broccoli until tender-crisp; drain very well and season with salt and pepper. Put the cream cheese in a microwaveable bowl and microwave on HIGH about 45 seconds until soft. Whisk until creamy and smooth. Gradually whisk in the cream until smooth, then stir in the parmesan cheese and garlic powder. Mix the hamburger and broccoli in a large, greased casserole, 2 1/2 quarts or larger. Pour in the cream sauce and mix well. Season to taste with salt and pepper. Bake at 350º for about 35-45 minutes, until bubbly and browned on top.

Makes 6-8 servings

Per 1/6 Recipe: 517 Calories; 40g Fat; 33g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs

Per 1/8 Recipe: 388 Calories; 30g Fat; 25g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs

Italian Cottage Pie seFrom: buttoni.wordpress.com

INGREDIENTS:

1 lb. lean ground beef

8 oz. Italian sausage, removed from casings

1 c. green bell pepper, cut in ½” dice

2 oz. onion, chopped

2 cloves garlic, minced

1 14.5 oz. can diced tomatoes (no salt added)

Dash salt

¼ tsp. black pepper

1/4 tsp. oregano, dried leaves (or 1 tsp. fresh, chopped fine)

2 c. steamed cauliflower (about 1/2 medium head)

8 oz. grated Cheddar cheese

DIRECTIONS: Steam, boil or microwave the cauliflower until tender. While that is cooking, in a 10 ″ skillet over medium-high heat, brown the crumbled ground beef and Italian sausage until no longer pink. Add onion and green pepper and sauté together with meat until onion is translucent. Add tomatoes, garlic, salt, pepper and oregano. Preheat oven to 350º. Simmer meat mixture until the tomatoes are beginning to fall apart and most of the liquid has been absorbed. All the vegetables will be fully done in the mixture at this point. Now drain any liquid off the cauliflower and lightly mash lightly with a fork (or puree with butter and cream). Spread cauliflower over the meat mixture. Top with grated Cheddar and bake at 350º for 30 minutes or until cheese is thoroughly melted. Serve with your favorite salad.

NUTRITIONAL INFO: Makes 6 servings, each contains:

468 calories 31.9 g fat 8.42 g carbs, 2.18 g fiber, 6.24 g NET CARBS 35 g protein 726 mg sodium

Lettuce Wrapped Burger From: FoodMakeMySoldier.com

Version 1: I make these burgers Paleo Friendly. This means, I use grass fed beef, I make my own ketchup, I normally use a dark green lettuce rather than iceberg, and if I use cheese, I use Kerry Gold Cheddar. I also make my own Mayo for the spread. If you would like a paleo/primal approach, I suggest those modifications.

Version 2: I know not everyone loves beef, so YES you can definitely make this with ground turkey or chicken.

Version 3: I have become so picky it’s horrible lol…so I always grind my own beef. My favorite modification to this burger is to grind your own beef with 4 slices of uncured (raw) bacon, and form your burgers from the beef and bacon mixture. They are delicious!

Version 4: Lot’s of questions about types of lettuce, and what else you can use. Of course, iceberg is large and stays together pretty well, but it doesn’t really have nutritional value. If you want more vitamins in your meal, choose a dark green lettuce. You can use romain, butter lettuce, boston lettuce, etc. You can even use a cabbage…the napa cabbage is softer than regular cabbage, but of course it is your preference. Collard Greens also make a great wrap.

Ingredients

2 lbs ground beef 1/4 tsp salt 1 tsp pepper 1/2 Tbsp oregano 2 Tbsp reduced sugar ketchup 2 tomatoes, sliced thin 1 head of iceberg lettuce, leaves removed 6 slices American cheese

Spread: 1/4 cup mayo 3 Tbsp reduced sugar ketchup 1 Tbsp dill pickle relish dash of salt and pepper

Directions

Heat your grill or skillet on medium heat and add a little Kerry Gold Butter.

In a large bowl, mix together the beef, salt, pepper, oregano and ketchup.

Divide the mixture into 6 sections, and roll each piece into a ball then press down flat for 6 burgers. You can also use a burger press if you have one.

Place each burger on your grill/pan and cook for approximately 3-4 minutes on each side. Try not to press down on the burgers…they end up a little dry that way.

Once you flip the burger, add your cheese to the top cooked side.

In a small bowl mix together the spread ingredients and refrigerate.

Once you have cooked all your burgers and removed them from the pan, assemble them.

Place 1 cheeseburger on the lettuce leaf, top with 2 slices of tomato, a spoonful of spread, then wrap top to bottom with another lettuce leaf.

Low Carb Baked Chicken and Cauliflower Rice From: ibreatheimhungry.com

From the Creator:

This is a fantastic low carb remake of the baked chicken with rice recipe of my childhood. It's inexpensive, delicious, and easy to throw together. It's also Paleo and Whole 30 compliant!

Author: Mellissa Sevigny Recipe type: Main Dish Cuisine: Mediterranean Serves: 6 servings Ingredients

For the cauliflower rice: • 7 cups finely chopped raw cauliflower • ¼ cup chopped parsley • ⅓ cup pitted green olives quartered • 2 Tbsp lemon zest • 2 Tbsp lemon juice • 1 cup chicken stock • ¼ tsp black pepper • 1 tsp kosher salt • ½ tsp garlic powder • 2 Tbsp olive oil For the baked chicken: • 2 lbs chicken pieces (drumsticks, thighs, or breasts) • 2 tsp salt • 1 tsp garlic powder • ½ tsp black pepper • 1 tsp onion powder • 1 tsp paprika (smoked if you have it) Instructions

1. Combine all of the cauliflower rice ingredients together in a large bowl and mix thoroughly. Spread out in a 13 x 9 baking dish. 2. Combine all of the chicken seasonings in a small bowl. Rub all over the chicken pieces. Place the chicken pieces on top of the cauliflower rice. Sprinkle any remaining seasoning over the top. 3. Bake at 375 degrees for 45 minutes, or until the chicken is cooked through and the skin is crisp. Serve hot. 4. Alternatively, you could put all of this in a crockpot and cook it on low for 6 hours. Notes

Approximate nutrition information per serving:

1 pc. chicken & 1 cup cauli rice - 345 calories, 19g fat, 5g net carbs, 34g protein

Low-Carb Chicken and Bacon From: food.com Casserole INGREDIENTS

o 3 lbs boneless skinless chicken breasts o 1/2 lb bacon o 2 cups broccoli o 8 ounces provolone cheese, shredded o 1 cup chicken broth o 1/4 cup heavy cream o 1/4 cup Dijon mustard o 1 teaspoon oregano o 1 teaspoon basil

DIRECTIONS

1. Pre-heat oven to 350. 2. Cut bacon into 1" pieces and fry until mostly crisp. 3. Cut chicken into cubes and cook in a frying pan until it is no longer pink. 4. Place chicken and bacon into a bowl, and put in the fridge to cool. 5. In a mixing bowl combine broth, cream, mustard, herbs and salt and pepper to taste. 6. When chicken and bacon has cooled most of the way, stir in shredded cheese and broccoli. 7. Place chicken mixture into a casserole dish, then pour sauce over the top. 8. If cooking immediately, place in oven and bake 25-30 minutes, or until cheese is melted. 9. To refrigerate for later, cover dish with tin foil and place in fridge. When ready to cook, pull casserole out of the fridge and preheat the oven to 350. Bake, covered for 30 minutes, then uncover dish and bake for another 10 minutes, or until the cheese is melted and the food is hot all the way through.

Page 2 of 2Low-Carb Chicken and Bacon Casserole (cont.)

NUTRITION FACTS

Serving Size: 1 (295 g) Servings Per Recipe: 6 Calories 622.9 Total Fat 37.4g Sugars 0.9 g Total Carbohydrate 4.1g Dietary Fiber 1.1g Protein 64.6g

Low-Carb Turkey Casserole with Mushrooms, Mozzarella, and Cauliflower R ice From: KalynsKitchen.com

(Makes 8 servings; recipe created by Kalyn and Kara, after many previous attempts that were not keepers!)

Ingredients: 6 cups chopped cauliflower 1 pound (Baby Bella) mushrooms, washed and sliced 4 cups cooked leftover turkey or chicken 1 onion, chopped 2 T olive oil, divided (more or less depending on your pan) 1 tsp. dried thyme 1 tsp. dried Poultry Seasoning salt and fresh-ground black pepper to taste 1 cup coarsely grated Mozzarella (or more; I used reduced-fat Mozzarella)

Sauce Ingredients: 1 cup sour cream (regular or light but do not use fat-free which has added sugar) 1/2 cup mayo 2 T Dijon mustard 1/2 tsp. dried thyme 1/2 tsp. dried Poultry seasoning 1 cup grated Mozzarella (I used reduced-fat Mozzarella) 1/4 cup coarsely grated Parmesan cheese

Instructions: Spray a large glass or crockery casserole dish with olive oil or non-stick spray. (I used a dish that was 10" x 13" but any size that's close to that will work.) Preheat oven to 375F.

Chop up enough cauliflower to make 6 cups of small cauliflower pieces. The use a food processor with a steel blade to pulse the cauliflower until it's finely chopped, slightly larger than kernels of rice. (You can also chop the cauliflower by grating it on the side of a box grater.) Wash the mushrooms and cut into thick half slices. Dice the leftover turkey (or chicken) into bite-sized pieces. Mix together the sour cream, mayo, Dijon mustard, 1/2 tsp each dried thyme and Poultry seasoning, 1 cup grated Mozzarella, and 1/4 cup Parmesan to make the thick sauce mixture.

Heat 2 tsp. olive oil in a large non-stick frying pan and sauté the mushrooms over medium-high heat until they release their liquid, all liquid evaporates, and mushrooms are starting to brown. Put mushrooms in the bottom of the casserole dish. Add about 2 tsp. more olive oil and sauté the onions over medium-high heat until they are softened and starting to brown. Put onions over the mushrooms in the casserole dish. Heat another 2 tsp. of olive oil and add the finely-chopped cauliflower. Cook over medium-high heat, stirring often, until the cauliflower is starting to soften and barely brown, about 3-4 minutes. Add the 1 teaspoon each of dried thyme and Poultry Seasoning and cook about 1 minute more. Season the cauliflower rice with a little salt and fresh-ground black pepper; then put it into the casserole dish over the mushrooms and onions.

Put the diced turkey into the casserole dish over the veggies and use a plastic spoon to combine the ingredients right in the dish. (You can do this in a bowl if you prefer, but we were trying to get away without dirtying another dish!) Spread the sauce mixture over the top and then use the spoon to gently combine the ingredients with the sauce, until the ingredients are well mixed into the sauce. Wipe off the sides of the casserole dish with a paper towel if needed. Sprinkle with Mozzarella cheese and bake uncovered until the casserole is starting to bubble and the top is nicely browned, about 40 minutes.

Let cool about 5 minutes; then cut into 8 servings and eat while hot. This kept amazingly well in the fridge for days, and can easily be reheated in the microwave or in a pan on top of the stove. I'm guessing it freezes well, but I ate all my leftovers before I could freeze any.

Pork Chops with Creamy Cabbage

From: buttoni.wordpress.com

INGREDIENTS:

4 pork chops or 4 slices pork loin (about 5 oz. meat each)

5 thick slices of bacon

4 oz. chopped yellow onion

1½ c. mushroom soup for recipes (see soup section)

20 oz. coarsely chopped green cabbage (1 ″-2″ chunks)

¼ tsp. salt

¼ tsp. black pepper

VARIATION: This is excellent made with boneless chicken breasts or other pieces instead of pork.

DIRECTIONS: Chop bacon into ½” pieces. Brown in skillet. Then add the onion and sauté until onion begins to soften. Add cabbage and continue to sauté 2 minutes only. Add mushroom soup and stir to mix all ingredients. Pour into glass casserole dish greased with bacon grease. Wipe out skillet with paper towel and rub with dab (really minimal) bacon grease. Sear meat on both sides and the place chops atop cabbage. Bake at 350º for 40 minutes.

NUTRITIONAL INFO: Serves 4, each serving containing:

553 calories

33.0 g fat

13.1 g carbs, 4.18 g fiber, 9.6 g NET CARBS

145 mg. sodium

49 g protein

Bacon Cheeseburger Quiche From: lowcarbluxury.com

Ingredients:

• 1 lb. hamburger • 1 small chopped onion • 4 slices crisp-cooked bacon, chopped in bits • 3 eggs • 1/2 cup mayonnaise • 1/2 cup half-n-half • 8 oz. shredded chedder or swiss cheese • garlic powder to taste (optional) • white pepper

Brown hamburger in skillet with onion. Remove and mix in bowl with bacon pieces, breaking up any larger clumps with a fork or pastry mixer until you have a fine mix. Drain well of any excess grease and press into the bottom of a deep-dish pie pan. Set aside.

Preheat oven to 350°F.

Combine remaining ingredients in mixer bowl and whip well. Pour mixture over beef "crust" and bake 40-45 minutes until top is browned and "set." Cool 15-20 minutes before slicing. This can be packaged in Ziplocs or plastic containers for meals quickly microwaved over the next 3-5 days. (Does not freeze well, though.)

Serves 6. 2 grams per serving.

Quick Hamburger Quiche Crustless Quiche From cooks.com 1 lb. hamburger Ingredients: 1/2 c. mayonnaise

• ½ pound chopped ham 1/2 c. milk • 1 cup shredded cheddar 2 eggs • 1 cup shredded mozzarella • 1/2 cup heavy cream 1 tbsp. cornstarch • 1/2 cup water 1 1/2 c. Cheddar cheese • 5 eggs • 1/3 c. onion, diced ¾ chopped spinach • Salt, pepper, dill, dry mustard to Dash of pepper taste

Sprinkle cheeses in large quiche or pie Preheat oven to 350 degrees. Brown pan, lightly sprayed with non-stick meat in skillet; season, then set spray. Put ham and well drained aside. Blend mayonnaise, milk, eggs spinach over cheese. Beat remaining and cornstarch. Stir in onion, cheese ingredients and pour over the top. Bake and meat. Pour in greased quiche in pre-heated 350-degree oven for 30 dish or pie pan. Bake until golden

minutes. brown and knife comes out clean. Bake 35 to 40 minutes. 6 to 8 Serves 4 at 3 carbs, trace fiber, 499 servings . calories, 40 fat, 31 protein

Spaghetti Squash Lasagna with Broccolini

From: EatingWell Magazine November/December 2014

In this low-carb spaghetti squash lasagna recipe, garlicky broccolini, spaghetti squash and cheese are combined for a healthy take on a favorite casserole. This bakes right in the squash shells for a fun presentation. Serve with a big Caesar salad and some warm and crusty whole-grain bread.

Ingredients • o 1 2 1/2- to 3-pound spaghetti squash, halved lengthwise and seeded o 1 tablespoon extra-virgin olive oil o 1 bunch broccolini, chopped o 4 cloves garlic, minced o 1/4 teaspoon crushed red pepper (optional) o 2 tablespoons water • o 1 cup shredded part-skim mozzarella cheese, divided o 1/4 cup shredded Parmesan cheese, divided o 3/4 teaspoon Italian seasoning o 1/2 teaspoon salt o 1/4 teaspoon ground pepper

Directions

• 1 Position racks in upper and lower thirds of oven; preheat to 450 °F. • 2 Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400 °F oven until the squash is tender, 40 to 50 minutes.) • 3 Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl. • 4 Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir 3/4 cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining 1/4 cup mozzarella and 2 tablespoons Parmesan. • 5 Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.

• Easy cleanup: To save time and keep your baking sheet looking fresh, line it with a layer of foil before you bake.

Where’s The Crust Pizza

From: Plainchicken.com

Crust

• 1 (8 oz) package of full fat cream cheese, room temperature • 2 eggs • 1/4 tsp ground black pepper • 1 tsp garlic powder • 1/4 cup grated parmesan cheese

Topping

• 1/2 cup pizza sauce • 1 1/2 cups shredded mozzarella cheese • toppings - pepperoni, ham, sausage, mushrooms, peppers • Garlic powder

Preheat oven to 350.

Lightly spray a 9×13 baking dish with cooking spray. With a handheld mixer, mix cream cheese, eggs, pepper, garlic powder and parmesan cheese until combined. Spread into baking dish. Bake for 12-15 minutes, our until golden brown. Allow crust to cool for 10 minutes.

Spread pizza sauce on crust. Top with cheese and toppings. Sprinkle pizza with garlic powder. Bake 8-10 minutes, until cheese is melted.

Zero Carb Pizza From: Pinterest @KarenKingsbury

CRUST 7 Cups Shredded Mozzarella Cheese 7 Eggs 1 tsp Oregano 1 tsp Basil

Mix and spread on ungreased cookie sheet.

Bake at 450 degrees for 15 minutes.

Add Toppings and bake 10 minutes more.

Make sure and count the carbs of any additions!!!

Bacon Brown “Sugah” Brussels

From: www.247lowcarbdiner.com

Note from the creator:

So these may not be everyone's favorite veggie. I seldom made them while my boys were little. It just was not worth the battle. Perhaps if I had made the much maligned vegetables this way my guys would have liked them. The trouble with the cute little sprouts is their tendency to be bitter. None of that here!

The secret is just a bit of sweetener, some broth and everybody's favorite-- bacon. I mean, most things are better with bacon, right? I used Ideal Brown Sugar substitute. It is made with xylitol. The sweetness is not strong at all, but it does cut the cabbage taste. If you don't have a brown sugar substitute, this will probably work just about as well with a bit of erythritol or Splenda. Just whatever equals about a tablespoon of sugar.

14 ounces frozen brussel sprouts 3 slices bacon 1 cup chicken broth 1 tbsp brown sugar substitute 1/2 tsp salt 1 tbsp butter

Partially cook the frozen Brussels sprouts in the microwave oven for 3 minutes. Cut each sprout in half. Fry bacon until crisp. Place bacon on a plate to cool and pour the drippings into a saucepan. To the saucepan, add broth, sugar substitute and salt. Bring to a boil. Stir in the Brussels sprouts, place a lid on the pan and cook over medium heat for 7-9 minutes. Remove the Brussels sprouts with a slotted spoon. Dot with butter and crumble the bacon on top. If you like a slightly sweeter flavor, add another sprinkle of brown sugar substitute and stir gently before serving.

4 servings 101 calories 6 g fat 5 g net carbs

Bacon-Sage Cauliflower “Au Gratin” From: djfoodie.com

From the creator:

This is comfort food, in the best possible way. I'm never fully quite sure what makes a particular dish "comfortable", but ... I feel confident in the stance that this particular dish exudes it.

It's actually really quite simple. It's partially cooked cauliflower (boiled in salted water), then tossed with a cheese sauce, bacon and fresh sage. It's then placed into a baking vessel, where it's topped with almond meal and ... more cheese!

The end result is a soft, comforting mélange of cheesy, creamy and bacon-y goodness. YUM!

Net Ingredients Calories Fat Protein Carbs Fiber SA's Carbs 1 head (840g) large cauliflower, stem and leaves 210 1.33 17 45 21 0 24 removed and cut into small florets 1 recipe (448g) low carb alfredo sauce (about 2 2533.58 234.36 86.06 28.52 2.24 0 26.28 cups) (see soup section of this book) 1 tbsp (2g) fresh sage, chopped 2.62 .12 .06 .42 .28 0 0.14 1/4 cup (28.4g) real bacon bits 100 6 12 0 0 0 0 1/4 cup (28g) almond meal 160 14 6 6 3 0 3 1/4 cup (25g) parmesan cheese, grated 107.75 7.25 9.5 1 0 0 1 Totals:3113.95 263.06g130.62g 80.94g26.52g 0g 54.42g Per Serving: 389.24 32.88g 16.33g 10.12g 3.32g 0g 6.8g * Method:

Kristi notes (I personally steam my cauliflower for 45 minutes and then make the recipe. I like my vegetables soft and prefer steaming over boiling ☺ )

1. Place a large pot full of water on the stove to boil. 2. Pre-heat your oven to 425 F. 3. If your Alfredo sauce is cold, warm it in a medium sized sauce pan. 4. Once your water is boiling, add a healthy amount of salt to the water. 5. Add your cauliflower florets to the water and simmer for about 3 minutes. 6. Strain the cauliflower, so that all the water is removed. 7. Stir the cauliflower into the alfredo sauce. Add the sage and bacon bits, as well. 8. Once the cauliflower is evenly coated with the cheese sauce, pour it into a greased baking pan. I used a 9 inch round silicone baking pan, but a 9x13 casserole pan will work, as well. All we're really doing is browning the top. It's all already mostly cooked, at this point. 9. Dust the top of the cauliflower with the almond meal and parmesan cheese. 10. Bake in the oven for about 15 to 20 minutes, or until the top is nice and toasty brown. 11. Serve!

Better Than Boston Market Creamed From: http://www.genaw.com/lowcarb/bostonmarket_creamed_spinach.html Spinach 9 ounce bag fresh spinach, washed and chopped fine

1/4 cup butter

3 tablespoons cream cheese, 1 1/2 ounces 1 teaspoon heavy cream

4 ounces cheddar cheese or Monterey jack cheese, shredded, 1/2 cup

Salt and pepper, to taste

Melt the butter in a medium pot; add the cream cheese. Stir until melted. Add the spinach and cook just until wilted. Add the cream, cheddar, and salt and pepper. Gently stir until the cheese melts and coats the spinach; serve at once.

Makes 2-4 servings Do not freeze

Per 1/2 recipe: 545 Calories; 51g Fat; 20g Protein; 6g Carbohydrate; 3g Dietary Fiber; 3g Net Carbs Per 1/3 recipe: 363 Calories; 34g Fat; 13g Protein; 4g Carbohydrate; 2g Dietary Fiber; 2g Net Carbs Per 1/4 recipe: 273 Calories; 25g Fat; 10g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Net Carbs

Broccoli Gratin with Swiss and Parmesan From: www.kalynskitchen.com

Makes 6-8 servings

Ingredients: 8 cups bite-size broccoli flowerets 1 1/2 cups finely grated swiss cheese 8 T mayo 1 1/2 T fresh squeezed lemon juice 3/4 tsp. Dijon mustard fresh ground black pepper to taste 3 T finely chopped green onions 1/4 cup finely grated Parmesan cheese

Instructions: Preheat oven to 375F. Bring large pot of salted water to a boil while you trim broccoli and cut into small flowerets. (I leave on a fair amount of the stem, but if stems are thick I recommend peeling some of the stem with a vegetable peeler.) When water starts to boil, put broccoli in and cook exactly 2 minutes (just until the broccoli turns bright green.) Immediately dump broccoli into a colander placed in the sink and let drain well.

Spray a low-sided glass or crockery casserole dish with non-stick spray or olive oil. Put broccoli in casserole dish, spreading out into close to a single layer.

Stir together mayo, lemon juice, Dijon mustard and black pepper, then mix in finely chopped green onion and finely grated swiss cheese. Spread mayo-cheese mixture over the top of broccoli (I used a rubber scraper to do this. This is not a sauce that will completely cover the broccoli, but a thin layer of cheese sauce on the top.) Sprinkle parmesan cheese over mayo-cheese mixture. (On Thanksgiving Day, this could be made ahead up to this point and kept in the refrigerator. Let come to room temperature before baking.)

Bake uncovered for about 30 minutes, or until cheese is melted and slightly browned on top. (I baked the broccoli gratin in the photos for exactly 32 minutes. Serve hot.

Cauliflower Mac N Cheese

From: shan-made.blogspot.com

• 1 head cauliflower • 4 tbsp cream cheese • 1 tbsp. mustard (any kind) • 1 and 1/2 c. cheese (1/2 c. reserved for top) • Splash of cream • garlic powder • salt and pepper to taste

Chop the heads off the cauliflower and steam until soft. Once soft drain and return to saucepan. Add cream cheese, cheese and cream and stir until incorporated. Add mustard, garlic powder, and salt pepper to taste. Be careful, it is delicious! Add mixture to a baking dish, cover with remaining 1/2 c. cheese and top with pepper and then broil until bubbly. Even my husband who loathes cauliflower loved this! (I mean obviously you can barely taste the cauliflower with all the cheese ;)

Mexican Cauliflower “Rice” From: fashionablefoods.com

Ingredients

1. 1 Head Small/Medium Cauliflower, I used orange cauliflower, but white works just as well! 2. 1 Tablespoon Extra-Light Olive Oil 3. 1 Tablespoon Ghee or butter 4. 1 Small Onion, finely chopped 5. 2 Cloves Garlic, finely minced 6. 2 Tablespoons Tomato Paste (make sure there’s no added sugar) 7. Salt & Pepper, to taste 8. ½ Cup Chicken Broth, or vegetable broth 9. Fresh Cilantro Leaves, for garnish

Instructions

1. Grate the cauliflower using a box grater or the grating attachment on a food processor. Set aside. 2. Heat the oil and ghee in a large skillet over high heat and add in the onion and garlic; sauté for 2 minutes or until softened and fragrant. Stir in the tomato paste and season the mixture with salt and pepper. 3. Add in the cauliflower and the chicken broth and mix well. Cover and cook for 3 minutes. 4. Remove the cauliflower rice from the heat and garnish with cilantro. Serve alongside any of your favorite Mexican dishes! Cheesy “Hash Browns” From: buttoni.wordpress.com

Note from the creator:

We’ve all tasted and love that well-known hash brown casserole. I certainly see no reason we low-carbing folks can’t still have it even though we can’t eat those real hash browns. The only changes needed here were substituting cauliflower for the potatoes and a low-carb mushroom soup for commercial soup. This is also great with crumbled, cooked pork sausage on top! Here’s my recipe with necessary low-carb changes. This is Induction friendly, too! Sometimes I add 1 lb. browned pork sausage to this and turn it into a main dish (as shown above) No meat is calculated into the nutritional info below, however.

INGREDIENTS:

1 c. finely chopped green onion 1 c. (4oz) grated cheddar cheese 2 T. butter melted 1/4 tsp. pepper 3 10 oz. pkgs frozen cauliflower, thawed, drained well & coarsely chopped (or 1 large head fresh, cooked & chopped) 1/2 c. sour cream 1 c. Dottie’s Mushroom Soup for Recipes (see soup section of this book) 1/2 tsp. paprika for topping

DIRECTIONS: Thaw the frozen (or cook the fresh) caulflower & drain well. Preheat oven to 350º. If adding sausage, brown it in a skillet. Mix first 7 ingredients in a bowl and stir in the sausage if using. Spray glass baking dish. Pour mixture into greased dish and bake at 350º for 30 minutes or until bubbly and “hash browns” are tender but not reduced to mush.

NUTRITIONAL INFO: Makes 9 1-cup servings, each has: (does not include sausage)

190 calories 15.94 g fat 7.36 g carbs, 2.78 g fiber, 4.58 NET CARBS 6.28 g protein

Cheesy Cauliflower Tater Tots From: ibreatheimhungry.com Ingredients

• 1 medium head of cauliflower • 2 Tbsp heavy cream • 2 Tbsp butter • ⅓ cup shredded sharp cheddar • 4 egg whites • salt & pepper to taste • oil for frying

Instructions 1. Clean and trim the cauliflower, adding the florets to a microwave safe bowl. Add the cream and butter to the bowl. Microwave for 5 minutes. 2. Add the cauliflower and cheese to a magic bullet or food processor and blend until still chunky - kind of like a cooked oatmeal consistency. Season with salt and pepper. 3. Chill for at least half an hour. 4. Whip the egg whites to a stiff peak. Fold ⅓ of the egg whites into the cauliflower mixture to lighten it up. Then fold the cauliflower mixture into the rest of the egg whites and gently mix until combined. 5. For best results, chill for another half hour or they won't hold their shape as well. 6. Fit a pastry bag with a round or star tube with about a ¾ inch opening. Spray the inside of the bag with nonstick spray. Gently squeeze out 1 inch sections onto a greased cookie sheet, cutting with a butter knife as you go. 7. When finished, bake in a 375 degree oven for 10-12 minutes (or longer if you're skipping the frying) until puffed and slightly browned. 8. Remove from the oven and serve - or heat ¼ inch of oil in a sauté pan and when it's very hot add the tots. It doesn't need long, a minute per side to turn them golden brown and crispy. 9. Serve immediately. Notes These are still tasty after they cool but they start to lose their crunch only minutes after they come out of the oil so if crunch is what you're after, eat them right away!

Regarding nutrition info on these, I will give you the info per batch of tot mix but depending on how large you make them, etc, I have no idea what the breakdown would be per tot. Also, I don't know how many calories would be added by frying them after baking since it's hard to quantify how much oil would be absorbed. To lower the calories, use half and half instead of heavy cream, and substitute a lowfat cheddar. Nutrition Information Serving size: 50 Calories: 864 Fat: 63g Carbohydrates: 18g Protein: 47g

Creamy Broccoli-Bacon Bake From: kraftrecipes.com

Prep Time 20 min. Total Time 444545 min. Servings 8 servings, 1/2 cup each

• 6 cups small broccoli florets • 2 carrots, sliced • 1 tub (8 oz.) Philadelphia Cream Cheese Spread • 2 Tbsp. milk • 1 tsp garlic powder • 2 green onions, sliced • ¾ cup Kraft Shredded Triple Cheddar Cheese with a Touch of Philadelphia • 4 slices of Oscar Mayer Fully Cooked Bacon, chopped

• Heat oven to 425°F. • Add broccoli and carrots to saucepan of boiling water; cook 2 to 3 min. or until crisp- tender. Drain, reserving 1/4 cup cooking water. Meanwhile, mix next 3 ingredients until blended. • Return cooked vegetables to saucepan. Add cream cheese mixture and onions; stir until vegetables are evenly coated with sauce, adding reserved cooking water if necessary for desired consistency. • Spoon into 2-qt. casserole sprayed with cooking spray; top with shredded cheese and bacon. Cover. • Bake 25 min. or until heated through, uncovering for the last 5 min.

Crock Pot Ranch Mushrooms From: cdkitchen.com

Just three ingredients in this popular crock pot recipe: fresh mushrooms, butter, and ranch salad dressing mix. You'll be surprised by how delicious these mushrooms are and how simple they are to make in your crock pot.

Ranch Mushrooms

Serves/Makes : 6 | Ready In : 2-5 hrs

Ingredients: 1 pound fresh mushrooms 1/2 cup butter, melted 1 envelope Ranch salad dressing mix

Directions: Put mushrooms in a crock pot. Mix melted butter with ranch dressing mix. Pour over the mushrooms & cook on low 3 to 4 hours. The ranch and butter mixture will look like it will not coat all the mushrooms at first. Let them cook a little and the mushrooms will give off some juice.

Nutrition: per serving: 155 calories, 16g fat, 4g carbohydrates, 2g protein. Steakhouse Mushrooms

From: tasteofhome.com

Ingredients

• 1/4 cup butter, cubed • 1 pound medium fresh

mushrooms • 2 teaspoons dried basil • 1/2 teaspoon dried Directions oregano In a large skillet, heat butter over medium-high heat. Add • 1/2 teaspoon seasoned mushrooms; cook and stir until tender. Stir in seasonings

salt and, if desired, browning sauce. Reduce heat to medium; cook, covered, for 3-5 minutes to allow flavors to blend. Yield: • 1/4 teaspoon garlic 4 servings. powder Nutritional Facts • 1 teaspoon browning 131 calories: 3/4 cup, 12g fat (7g saturated fat), 30mg cholesterol, 276mg sodium, 5g sauce, optional carbohydrate (2g sugars, 2g fiber), 4g protein .

Easy Ratatouille From: recipes.sparkpeople.com

Minutes to Prepare: 15 Minutes to Cook: 45 Number of Servings: 8

Ingredients 1 medium eggplant 1 medium onion 1 medium red bell pepper 1 medium zucchini 1/4 cup Ken's Steak House fat-free Sun-Dried Tomato Vinaigrette (or other brand, as you like) 16 ounces canned diced tomatoes, low-sodium (with any added ingredients you like, garlic, oregano, basil, etc.) 2 tablespoons grated parmesan cheese 1/2 cup shredded part-skim mozzarella cheese

Directions 1. Cut the eggplant, onion, red bell pepper & zucchini into bite-sized chunks.

2. In a large ovenproof skillet (cast iron works great), sauté the vegetables over medium high heat in the salad dressing until tender - about 10 minutes.

3. Pre-heat oven to 350 degrees.

4. Reduce heat to medium, add the diced tomatoes (juice and all) and cook about 15 minutes, allowing some of the liquid to evaporate.

5. Top the cooked vegetables with the parmesan and mozzarella cheeses.

6. Bake at 350 for 15 minutes.

Makes 8 side dish servings or 2-3 entrees

Fried Cauliflower Rice From: thekitchn.com

This finely chopped cauliflower is one of those cheater ingredients that actually tastes legit. No joke.

Serves 4 to 6

1 medium head cauliflower 1/2 pound (8 slices) thick-sliced bacon, optional 2 large eggs 1 tablespoon minced ginger 3 cloves garlic, minced 2 medium carrots, diced (about 1 cup) 1 cup corn, fresh or frozen 1/2 cup peas, fresh or frozen 4 green onions, thinly sliced 1/4 cup cashews, almonds, or other nut 2 to 3 tablespoons soy sauce (or if gluten-free, 1 to 2 tablespoons tamari)

Cut the cauliflower into florets, discarding the tough inner core. Working in batches, pulse the cauliflower in a food processor until it breaks down into rice-sized pieces. You should have 5 to 6 cups of cauliflower "rice."

Cook the bacon in a 12-inch skillet over medium heat until crispy. Transfer to a plate lined with a paper towel to drain. Once cooled, roughly chop into pieces. Drain off all but a teaspoon of bacon grease (or use 1 teaspoon vegetable oil), reserving the grease.

Place the pan back over medium-high heat. Whisk the eggs and pour them into the skillet. Quickly scramble the eggs or make an omelet . Transfer the eggs to a cutting board and roughly chop into pieces.

Wipe the skillet clean and warm 1 tablespoon of bacon grease or vegetable oil over medium-high heat. Add the ginger and garlic, and sauté until fragrant, about 30 seconds. Stir in the carrots and sauté until crisp-tender, 2 minutes. Stir the corn, peas, and cauliflower "rice" into the pan, mixing the ingredients thoroughly.

Lower the heat to medium, cover the pan, and cook until the cauliflower is tender, 5 to 8 minutes. Uncover and stir in the bacon, eggs, green onions, cashews, and 2 tablespoons soy sauce. Taste and add more soy sauce to taste. Serve immediately.

Leftovers will keep refrigerated for about a week.

Garlic Thyme Squash Noodles From: peaceloveandlowcarb.com

INGREDIENTS 2 Medium Zucchini Squash 2 Medium Summer Squash ¼ Cup Chicken Stock 2 Tbs. Garlic – Minced ½ tsp. Sea Salt ½ tsp. Black Pepper ½ tsp. Dried Thyme

DIRECTIONS Using a Julienne Peeler or a Spiral Cutter, slice your zucchini into “noodles” This can also be done by hand with a standard peeler, but it is much easier if you have a peeler or slicer. In a large sauté pan or non-stick wok, heat chicken stock and garlic over medium-high heat. Once chicken stock begins to simmer, add zucchini, squash, sea salt, pepper and thyme. Toss until well combined. Sauté for 5 minutes or until “noodles” are tender. Drain excess liquid. ***Optional garnish – Parmesan cheese and chopped parsley***

Prep Time – 15 Minutes Cook Time – 10 Minutes

Makes 4 Servings Per Serving; Calories – 33 Protein – 2.5 g Carbs – 6 net g Fat – .5 g

Loaded Mock Potatoes From: Kristi Saxon

This is one of my favorite recipes and I make a batch almost every week. It goes with anything mashed potatoes go with and tastes better ☺ kristi

INGREDIENTS:

2 large heads of cauliflower ½ to 1 cup sour cream 1/3 cup melted butter

¼ cup minced green onions or chives 2 cups grated cheddar cheese ¼ cup real bacon bits 1/2 tsp. pepper Sea salt to taste

DIRECTIONS:

• Preheat oven to 350º. • Cut out stem and core from cauliflower, then cut into small to medium pieces. • Steam cauliflower 45 minutes and let drain about 15 minutes after cooking. • Mix in all ingredients saving back 1 cup of the cheese. • Evenly spread out in a 9 x 13 glass casserole dish, sprinkle with reserved cheese and a few of the bacon bits. • Bake 30-35 minutes or until hot and bubbly

Oven Roasted Cabbage Wedges From: peaceloveandlowcarb.com

Prep Time: 15 minutes

Cook Time: 45 minutes

Yield: 6 Servings

Serving Size: 1 Slice Ingredients

• 1 Head Green Cabbage • ¼ Cup Olive Oil • 1 ½ tsp. Garlic Salt • 1 tsp. Onion Powder • 1 tsp. Fennel Seeds • ¼ tsp. Black Pepper • (2 Tbs. Peace and Love)

Instructions

1. Preheat oven to 400° Line a rimmed baking sheet with aluminum foil or parchment paper. 2. Cut cabbage in 1” slices from top to bottom. (Stem being the bottom) 3. Lines slices in a single layer on baking sheet. Brush each wedge with a generous coating of olive oil. 4. In a small bowl, combine garlic salt, onion powder, fennel seeds, and black pepper. Sprinkle seasoning over each wedge. 5. Bake for 45 minutes on middle rack– flipping half way through.

Notes

Per Serving - 1 Slice - Calories - 120 Fat - 9g Protein - 2g Total Carbs - 9g Fiber - 4g 8Net Carbs - 5g*

Note from site:

Did you know that cabbage is one of the oldest known vegetables?? Well, now you do. This oven roasted cabbage recipe is so simple and delicious. We love to take these roasted wedges and top them with a nice pulled pork or beef pot roast.

Overnight Marinated Vegetable Salad

From: tasteofhome.com

TOTAL TIME: Prep: 15 min. + chilling YIELD: 12 servings Ingredients

• 2-1/2 cups fresh cauliflowerets • 2 cups sliced fresh mushrooms • 1-1/2 cups each fresh broccoli florets, sliced fresh carrots and yellow summer squash • 1/2 to 3/4 cup vegetable oil • 1/2 cup cider vinegar • 2 teaspoons sugar • 1 teaspoon dill weed • 3/4 teaspoon salt, optional • 1/2 teaspoon garlic salt or garlic powder • 1/2 teaspoon pepper

Directions

• 1. In a large bowl, combine the vegetables; set aside. In a jar with a tight- fitting lid, combine the remaining ingredients and shake well. Pour over vegetables; toss gently. Cover and refrigerate for 8 hours or overnight. Yield: 12 servings.

Nutritional Facts 3/4 cup: 105 calories, 9g fat (0g saturated fat), 0mg cholesterol, 15mg sodium, 6g carbohydrate (0g sugars, 2g fiber), 1g protein Diabetic Exchanges: 1 vegetable, 2 fat.

Parmesan Roasted Asparagus Recipe From: tasteofhome.com

TOTAL TIME: Prep/Total Time: 30 min. YIELD: 4 servings Ingredients

• 1 pound fresh asparagus, trimmed • 3 tablespoons olive oil • 1/3 cup shredded Parmesan cheese • 1 teaspoon lemon-pepper seasoning • 1/4 teaspoon salt

Directions

• 1. Preheat oven to 400°. Place asparagus in an ungreased 15x10x1-in. baking pan. Drizzle with oil; toss to coat. Sprinkle with cheese, lemon- pepper and salt. • 2. Bake 20-25 minutes or until tender, stirring occasionally. Yield: 4 servings.

Nutritional Facts 1 serving: 131 calories, 12g fat (3g saturated fat), 5mg cholesterol, 382mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 4g protein Diabetic Exchanges: 1 vegetable, 2 fat.

Pesto Zucchini Noodles From: perrysplate.com

You may have guessed that those “noodles” aren’t really pasta, but julienned zucchini. Zucchini noodles are a great alternative if you’re eating paleo, gluten-free, or low-carb.

Pesto Zucchini Noodles

TOTAL TIME: ABOUT 30 MINUTES

INGREDIENTS:

4 medium zucchini, julienned thinly (mandoline slicers are great for this) generous pinch of salt 6 slices of uncooked bacon 1/2 cup green onions, sliced into 1-inch pieces 2 cups broccoli florets 2-3 T prepared basil pesto Fresh Parmesan or Romano cheese, for garnish

DIRECTIONS:

Place zucchini strips in a colander over a bowl or in the sink. Sprinkle zucchini with salt and toss to combine. Let the zucchini sit for 15 minutes while the salt extracts the moisture. Drain excess water, squeezing zucchini, if necessary.

Meanwhile, cook bacon in a skillet over medium heat until crisp, turning frequently. Remove bacon to a stack of paper towels to drain. Crumble bacon. Remove all but 2 T of bacon drippings from the pan.

Return the pan to medium heat. Add the green onions and broccoli, stirring frequently for about 3-5 minutes or until crisp-tender. Add zucchini and 2 T of pesto, tossing to combine all ingredients. Taste and add more pesto, if needed. The mixture only needs to warm up, so 2-3 minutes of cooking ought to do it.

Serve with bacon crumbles and freshly grated Parmesan cheese.

Serves 4.

Salisbury Steak From: buttoni.wordpress.com

From the Creator:

It is VERY easy to prepare and when I was still teaching, I would often cook this when I came home particularly tired, or had a lot of papers to grade that night. I have also done this recipe chopping up the mushrooms real fine and adding to the patties themselves. It’s very good done that way, too.

VARIATION: Add 1 T. finely minced red bell pepper to the meat for a slightly different taste.

This entree pairs nicely with butter-rich mashed cauliflower and a green vegetable of your choice.

½ lb. ground beef ½ lb. ground pork (or more ground beef) 2 T. finely minced yellow onion 1 T. chopped parsley 1 beaten egg ½ c. crushed plain pork rinds (add not salt to the meat or sauce as these are salty enough) 1/3 c. sliced fresh mushrooms (or small can with juice) ½ c. canned low sodium beef bouillon (or homemade beef stock) ¼ c. heavy cream (omit for non-dairy version) 1 T. olive oil 2 T. white or red wine Dash each celery seed, onion powder, black pepper OPTIONAL: Some chopped celery added to the pan after browning meat.

DIRECTIONS: Mix the meats, parsley, onion, pork rinds and egg together in a bowl with your hands. Form into 4 patties. Coat non-stick skillet with olive oil and brown patties over medium heat. Lower heat to low and add bouillon and cream. Slice mushrooms and add to skillet. Add seasonings and celery if using. DO NOT SALT as the pork rinds will give enough salt to this dish. Cover and cook about 20 minutes longer, turning patties once during coking to ensure even cooking. Uncover and simmer to reduce cream to thicken. If not thick enough, dust on a couple light dustings of xanthan gum or guar gum. Stir after each addition to prevent lumps. Great with mashed cauliflower and some green vegetable.

NUTRITIONAL INFO: Makes 4 servings, each contains: (not including optional celery)

451.75 Calories 34.28 g fat 2 g carbs, 0.25 g fiber, 1.83 NET CARBS 31.23 g protein 3 g alcohol

Spaghetti Squash Carbonara From: buttoni.wordpress.com

INGREDIENTS:

3 lb. raw weight spaghetti squash (yields 4 cups cooked threads)

1 c. chopped low-sodium bacon

2 oz. red onion, chopped coarsely

1 oz. red bell pepper (or any color)

1 clove garlic, minced

½ c. parsley

¼ c. heavy cream

1 egg yolk

¼ c. shredded Parmesan cheese

VARIATIONS: Add a few sliced black olives for a more authentic dish (I was out); or toss in a small can of drained mushrooms (or 4 fresh ones sliced, added to the sauté pan with the onion).

DIRECTIONS: Cut off squash stem. Cut squash in half lengthwise. Place face down in dish with 1/2 ″ water and microwave on HI for about 25 minutes (only 13 minutes if you do them one at a time). When done, drain off water, scoop out seeds and discard. Fork out the threads into the baking dish and set aside. Preheat oven to 350º. Place the squash shells in a baking pan.

Mix the cream, egg yolk and Parmesan in a dish and beat with a fork to blend well. Set aside for a few minutes.

In a skillet, brown the bacon. Add onion and sauté until tender. Add red pepper and garlic and sauté a couple minutes. Stir in the parsley and let it wilt a couple minutes as well. Lower heat. Stir in the egg-cheese mixture. Stir the squash threads in now. Spoon the filling back into the shells and pop the pan into your preheated oven. Bake for 30-40 minutes or until cheese-egg mixture appears done. Each filled half will probably feed two people, especially if you have a salad or other vegetable with this.

NUTRITIONAL INFO: Makes 4 servings, each contains:

237 calories 25 g fat 13.35 g carbs, 2.87 g fiber, 10.48 g NET CARBS 10.72 g protein 867 mg sodium

Twice Baked Spaghetti Squash From: asweetlife.org

Spaghetti squash is such a versatile vegetable, with its stringy flesh that really does resemble spaghetti noodles. Since it’s relatively low carb, it makes a great alternative to pasta. I’ve come across some smaller spaghetti squash recently and found that putting the cooked, seasoned flesh back into the skins makes for perfect portion control. If you can’t find the smaller ones, a large one can be divided up among several people. This Twice Baked Spaghetti Squash is a great side dish, and can easily be turned into a full meal by adding some cooked chicken, sausage or ground beef to the mix before baking a second time.

Serves: 4-6 Ingredients:

2 small spaghetti squash or one large

2 tbsp butter 1/2 cup grated Parmesan cheese

2 cloves garlic, minced 1 tsp dried oregano

1/4 tsp salt 1/4 tsp pepper

4 slices Provolone cheese Preparation:

Preheat oven to 350F and line a large baking sheet with foil.

Using a very sharp large knife, cut squash in half lengthwise and scoop out and discard seeds. Bake 60 to 90 minutes, depending on size of squash. They should be quite tender and squeeze easily.

Scoop flesh into a large bowl and reserve squash skins. Add butter and let melt, then add Parmesan, garlic, oregano, salt and pepper. Toss until well combined.

Divide mixture among reserved skins and top with sliced Provolone. Return to oven and bake another 8 to 10 minutes, or until cheese is melted and bubbly.

Nutrition Info: For 4 servings, each serving has 230 Calories; 17g Fat (64.7% calories from fat); 12g Protein; 9g Carbohydrate; trace Dietary Fiber; 43mg Cholesterol; 644mg Sodium.

Cauliflower Crusted From: kirbiecravings.com Grilled Cheese Sandwich

Yield: 2

Ingredients:

1 head of cauliflower, cut into small florets and stem removed 1 large egg 1/2 cup shredded Parmesan cheese 1 tsp Italian herb seasoning 2 thick slices of white cheddar cheese

Directions:

1. Preheat oven to 450F. Place cauliflower into food processor and pulse until crumbs about half the size of a grain of rice.

2. Place cauliflower into large microwave safe bowl and microwave for 2 minutes. Your cauliflower should be soft and tender (and hot!).

3. Stir cauliflower to mix up the bottom and top cauliflower. Place back into the microwave and cook for another 3 minutes. (If you don't want to use the microwave to dry out the cauliflower and prefer to steam and wring with a cloth to dry, check out my wringing instructions here.) Remove and stir again so that all the cauliflower cooks evenly. Place back into microwave and cook for 5 minutes. At this point, you should see the cauliflower is starting to become more dry. Microwave for another 5 minutes. Cauliflower should still be slightly moist to the touch, but should look dry and clumped up (like photo above; similar to as if someone had chewed it up and spit it back out.) If you've made cauliflower pizza or breadsticks with the cloth wringing dry method, it should look the same.

4. Add in egg, parmesan and seasoning. Stir to combine until smooth paste forms. Divide dough into 4 equal parts. Place onto large baking sheet lined with parchment paper or silpat mat. Using your knuckles and fingers, shape into square bread slices about 1/2 inch thick. Bake cauliflower bread for about 15-18 minutes or until golden brown. Remove from oven and let cool a few minutes.

5. Using a good spatula, carefully slide cauliflower bread off of parchment paper. Now you are ready to assemble your sandwiches. Normally I make grilled cheese sandwiches on a pan, but since the cauliflower crust is more delicate, I didn't want to risk it breaking with too many flips on the stove. Instead, make 2 cauliflower sandwiches by adding a slice of cheese in between each pair of bread slices. Place sandwiches into toaster oven and broil for several minutes (5-10) until cheese is completely melted and bread is toasty. If you don't own a toaster oven, you can also do this in the oven.

Salt and Pepper Zucchini Chips From: frugallivingmom.com From the Creator:

Oh MY Goodness..

These Salt and Pepper Zucchini Chips are SO good. Full of flavors, slightly spicy. Amazing.

The ONLY downside... the serving is so small. Seriously, you have no idea how small that 1 1b of zucchini is going to get. And you are not going to want to share. lol. Basically this recipe makes one nice sized serving for one person. yep one. But I am marking it 1-2 servings.

1. These have a nice peppery taste. If you are a big fan of salt and pepper chips you could even add more. But be careful since they shrink down so much, a little goes a long way. 2. The olive oil is super yummy on them, but it’s greasy. I did not actually try them without the oil, but my guess is that they would be fine. 3. * You need to slice these VERY thin. The tried a second batch on my mandoline slicer on the thicker blade. I loved that it took less time to slice and took up less room in the dehydrator, meaning I could fit more in. But those suckers would not get crisp. They were in there about 10 hours and still were chewy. So that did not work.

The mandoline is essential for making the thin slices you will need for this recipe. If you try cutting the Zucchini with a knife they may take a lot longer in the dehydrator. Ingredients

• 1 lb (about 4 cups) thin sliced Zucchini* • 1/4 tsp salt • 1/4 tsp pepper • 1/2 tsp olive oil (this can be omitted) • 1 tsp apple cider vinegar

Instructions

1. Note: I cut my zucchini on a mandoline slicer. I did both the thin and thick slices. The thin turned out much better and crispier. 2. In a medium bowl whisk salt, pepper, olive oil (if used), and vinegar 3. Add sliced zucchini 4. Toss with the “dressing” to coat. 5. Arrange slices on dehydrator trays 6. Dehydrate at 135 degrees for 5-6 hours or until crispy

Cream of Mushroom Soup for Recipes From: http://www.genaw.com/lowcarb/cream_of_mushroom_soup

DOTTIE'S CREAM OF MUSHROOM SOUP FOR RECIPES 8 small mushrooms, chopped, 3 ounces 1 stalk celery, chopped 2 tablespoons onion, chopped, about 1 ounce 2 tablespoons butter 1/2 cup chicken broth 3/4 cup heavy cream Salt and pepper, to taste Xanthan gum, optional *

In a medium skillet, sauté the mushrooms, celery and onion in the butter until soft. Add the broth and cream. Bring to a boil, then turn down the heat a bit and cook until reduced and thickened, stirring frequently and watching closely so it doesn't boil over. Season to taste.

Makes about 1 cup

* If you have some xanthan gum on hand, you can very lightly sprinkle a little over the soup just as it starts to thicken and quickly stir it in, adding a little more if needed until the soup gets thick to your liking. You may need to let it stand a minute to let the xanthan gum start to work before adding more. I found that this addition helps to stabilize the soup. Another benefit of adding the thickener is that you won't have to reduce the broth and cream quite as much so you'll end up with more soup for no extra carbs.

Per batch: 873 Calories; 90g Fat; 8g Protein; 11g Carbohydrate; 2g Dietary Fiber; 9g Net Carbs

This makes a very rich, tasty sauce that would be nice over all kinds of things, like chicken, meatballs, fish, vegetables etc. After adding the cream, make sure you simmer it long enough so that the cream is no longer white and takes on the light brownish color of the mushrooms. If you can afford the carbs, a few more mushrooms would be even better.

Mushroom Sauce From: http://genaw.com

Note from the creator:

This sauce is very tasty and is nice served over chicken breasts, hamburger patties, steak, veggies, etc.

1/4 cup butter 1/2 pound mushrooms, sliced 1 teaspoon soy sauce 3/4 cup heavy cream 1 tablespoon Dijon mustard Dash paprika 1 tablespoon fresh parsley, chopped Salt and pepper, to taste

Melt the butter in a large skillet. Sauté the mushrooms until tender. Stir in the soy sauce, cream and mustard. Bring to a slow boil on medium heat; cook until the sauce has thickened, stirring frequently. Add the paprika and parsley. Season to taste.

Makes 3 servings Do not freeze

NOTE: Reheating is not recommended. The sauce separates and becomes oily, but still tastes good.

Per Serving: 363 Calories; 38g Fat; 3g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

Roasted Cauliflower White Cheddar Soup From: cookingclassy.com

Ingredients

• 1 large head cauliflower (2 - 2 1/2 lb), cored and chopped into small, bite size pieces • 2 Tbsp olive oil • Salt and freshly ground black pepper • 3 Tbsp butter • 1 cup finely chopped yellow onion • 3 1/2 Tbsp all-purpose flour • 1 clove garlic, minced • 3 cups milk • 1 (14 oz) can low-sodium chicken broth • 1/2 cup heavy cream • 1 tsp dried parsley or 1 Tbsp chopped fresh • 1/4 tsp (slightly heaping) dried thyme or 1 tsp chopped fresh • 1 bay leaf • 1/4 tsp granulated sugar • 4 oz shredded sharp white cheddar cheese, shredded (1 cup), plus more for serving if desired • 1 oz finely grated parmesan cheese (slightly packed 1/4 cup) • • •

Directions

• Preheat oven to 425 degrees. Place cauliflower on baking sheet, drizzle with olive oil and toss to evenly coat, then spread into an even layer and season lightly with salt and pepper. Bake in preheated oven until golden, about 25 minutes. Remove from oven and set aside.

• In a large pot, melt butter over medium heat. Add in onion and sauté until tender, about 4 - 5 minutes. Add in flour and cook, stirring constantly 1 1/2 minutes, adding in garlic during last 30 seconds of cooking. While whisking, slowly pour in milk followed by chicken broth and cream. Add in parsley, thyme, bay leaf, sugar, roasted cauliflower and season soup with salt and pepper to taste (I used 1/2 tsp salt but this may vary depending on how much salt you added to your cauliflower and how much salt you prefer). Bring to a boil, stirring constantly, then reduce heat to low. Puree 3 cups of the soup in a blender (being careful as your working with hot liquids) and return to soup in pot. Remove from heat and stir in sharp white cheddar and parmesan cheese. Serve warm garnished with additional shredded white cheddar and serve with fresh bread or croutons if desired.

Thick Goopy Alfredo Sauce From: djfoodie.com

From the creator:

Alfredo Sauce is the famous sauce from a "Fettuccini Alfredo" that I'm sure we all know, love and fantasize about, from time to time (I know I do!) . The original dish, popularized around 100 years ago (1914), in Rome, Italy, was incredibly simple. It contained little more than fettuccini pasta, parmesan cheese and butter. Over the years, the dish and the sauce have become common items in restaurants and grocery stores around the world. It has also more commonly evolved to a creamy sauce, very often thickened with flour, instead of cheese.

In most of the restaurants I've worked within, this is how it was done. Start with hot cream, garlic and nutmeg, then whisk in a roux (a cooked mixture of flour and butter) . This would thicken the cream. Then, I would add grated parmesan cheese and whisk. This would simmer and gurgle away, until it was the proper thickness. Then, it would get served!

The following recipe goes along the lines of the creamy based sauces, but is thickened by reduction and cheese. I often add a little guar and/or xanthan gums to the grated cheese, just for a little extra thickening, but this is completely optional.

Obviously, this is great with pasta, but it's also great on top of cooked vegetables. One of my personal favorites is a roasted chicken from the store. I'll dip the pieces of roasted chicken into the hot Alfredo sauce. Yum!

Ingredients Calories Fat Protein Carbs Fiber SA's Net Carbs 2 cups (476g) cream, heavy whipping 1642 176 10 14 0 0 14 1/2 tsp (1g) nutmeg, freshly ground 5.25 .36 .06 .49 .21 0 0.28 4 each (12g) garlic cloves, minced 16 0 0 4 0 0 4 2 cups (200g) parmesan cheese, grated 862 58 76 8 0 0 8 1/4 tsp (1.17g) guar gum (optional) 3.33 0 0 .86 .86 0 0 1/4 tsp (1.5g) xanthan gum (optional) 5 0 0 1.17 1.17 0 0 salt and fresh cracked pepper, to taste 0 0 0 0 0 0 0 Totals: 2533.58 234.36g 86.06g 28.52g 2.24g 0g 26.28g Per Serving: 422.26 39.06g 14.34g 4.75g 0.37g 0g 4.38g * Method:

1. Add the cream, nutmeg and garlic to a small sauce pan 2. Simmer the cream, over low heat, until it begins to noticeably reduce in volume. 3. Optional Step: Guar and/or xanthan gums will help thicken the sauce. You won't need as much cheese, or as much reduction of the sauce, if you thicken it with these no carb thickeners. If you choose to use them, mix them in a bowl with the grated cheese. This will help evenly distribute the thickeners within the cheese. 4. Add the cheese to the cream mixture and whisk it in, until it completely melts into a creamy sauce. 5. Continue to allow the sauce to simmer, until it is the desired thickness. 6. Season with a small amount salt and pepper, then serve!