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Category Archives: Low Carb

Creamy Leek and Salmon Soup

If you like leeks and also salmon, this recipe is for you. It is pretty straightforward to make. In place of the fresh salmon, I chose to use smoked salmon pieces. The flavour was great…

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Creamy Leek & Salmon Soup

Author: Rachael Bryant / Meatified

Prep time 5 mins Cook time 25 mins Total time30 mins

Serves: 4 large servings

Ingredients

  • 2 tbsp. avocado oil
  • 2 leeks, washed, trimmed and sliced into crescents
  • 3 cloves garlic, minced
  • 6 cups seafood OR chicken broth
  • 2 tsp dried thyme leaves
  • 1 lb. salmon, in bite size pieces (thawed frozen salmon works really well here) OR smoked pieces
  • 1¾ cup coconut milk
  • Salt & pepper to taste (omit pepper for AIP)

Instructions

  1. Heat the avocado oil in a large saucepan or Dutch oven at a low-medium heat.
  2. Add the chopped leeks and garlic and cook until slightly softened.
  3. Pour in the stock and add the thyme. Simmer for about 15 minutes and season to taste with salt and pepper.
  4. Add the salmon and the coconut milk to the pan. Bring back up to a gentle simmer and cook until the fish is opaque and tender.

Nutrition for 1 serving – Calories 241, Carbs 33 g., Fat 12.8 g., Protein 29.1 g

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Keto Salad Dressings – 5 Minute Caesar & Keto Garlic Dressing

Needing a great salad for a change? Both of these dressings are incredible and cheaper than the bottled stuff! Sorry, no photos today…

Keto 5 Minute Caesar Dressing

  • 3 cloves garlic, finely minced
  • 1 ½ teaspoons anchovy paste (I substitute equal amount of fish oil when anchovy paste is not available)
  • 1 teaspoon Worcestershire sauce
  • 2 tablespoons fresh lemon juice (about ½ a lemon)
  • 1 ½ teaspoons Dijon mustard
  • ¾ cup mayonnaise
  • Salt and Pepper to taste

Nutrition  per 2 Tablespoon – Calories 140, Fat 15g, Carbs 0.8 Protein0.1g.

Keto Garlic Dressing

Servings 16 (of 2 tbsp)

INGREDIENTS

  • 4-6 Cloves garlic
  • 1/2 Cup Apple Cider Vinegar
  • 1 Cup olive oil
  • 1/3 Cup Water
  • 1 Tbsp Dijon Mustard
  • 1/4 Tsp Sea Salt
  • 1 Pinch Black Pepper To taste
  • (Optional) Fresh herbs (I used parsley)

INSTRUCTIONS

Making the Keto Garlic Salad Dressing is really simple! – Combine all of the ingredients in a blender and blend until it’s creamy and smooth. You can start with 4 cloves of garlic and add more after you taste the dressing, if you feel like it’s not strong enough.

Nutrition – Calories 123, Fat 13.5g, Carbs 0.5g, Protein 0.1g

 

Keto Lasagna with Zucchini spirals

Sooo…my spouse bought this Paderno spiralizer a year ago..new toy…lol. We have only used it a handful of times. Since we started our low carb diet we are now using it more. We love lasagna, but low carb means no pasta or breads. Et voila, with Pinterest I discovered this recipe. We have served it to our guests and they loved it too! It tastes wonderful!!! Don’t tell anyone it is low carb… shown here with a green salad with radish sprouts.

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Keto Lasagna with Zucchini Noodles Author Vicky | Tasteaholics.com

Prep Time 15 minutes          Cook Time 30 minutes         Total Time 45 minutes

 Servings  4     Calories 544 kcal

Ingredients

  • 16 oz. ground beef
  • 1 cup Rao’s marinara sauce * (see below)
  • 1 zucchini large
  • 10 oz. ricotta cheese
  • 4 oz. mozzarella cheese shredded

Instructions

Preheat oven to 350 degrees F. Peel zucchini into strips and leave out the seedy core. Salt and let sit for 15 minutes and blot with paper towels.

Brown ground beef in pan and add marinara. Season well with salt and pepper.

Layer into a small casserole dish: meat, zucchini, ricotta, meat, zucchini, ricotta, mozzarella.

Cover with foil and bake for 30 minutes. Broil uncovered for 2-3 minutes to brown the top.

  • Rao’s Marinara Sauce (Pinterest recipe)

Makes 7 cups

Ingredients

  1. Four 28-ounce cans whole tomatoes (I used four cans of Kirkland tomatoes)
  2. 1/2 cup olive oil
  3. 6 tablespoons minced onion
  4. 4 cloves garlic, peeled and minced
  5. Coarse salt and freshly ground pepper
  6. 12 leaves fresh basil, torn (optional)
  7. Pinch of dried oregano

Directions

  1. Remove tomatoes from can and place in a large bowl, reserving juices. Crush tomatoes using your hands; remove and discard the hard core from stem end, and any skin and tough membrane; set aside. OR…just use as is if using Kirkland brand…
  2. Place oil in a large, nonreactive saucepan over medium-low heat. Add onion, and cook until soft and just beginning to brown, about 3 minutes. Stir in garlic, and cook until softened, about 30 seconds. Stir in tomatoes and reserved juices; season with salt. Increase heat and bring to a boil. Immediately reduce heat to low and simmer until slightly thickened, about 1 hour.
  3. Stir in basil, if using, oregano, and season with pepper; continue cooking 1 minute more. Remove from heat and serve.

Nutrition Facts

  • Amount Per Serving
  • Calories 544 Calories from Fat 369
  • Total Fat 41g 63%
  • Saturated Fat 18g 90%
  • Trans Fat 0g
  • Polyunsaturated Fat 0g
  • Monounsaturated Fat 0g
  • Cholesterol 139mg 46%
  • Sodium 487mg 20%
  • Potassium 530mg 15%
  • Total Carbohydrates 6g 2%
  • Dietary Fiber 2g 8%
  • Sugars 3g
  • Protein 34g 68%
  •  
  • * Percent Daily Values are based on a 2000 calorie diet.

Grilled Salmon with Avocado Salsa

The salmon recipe was awesome, but I really did not enjoy the salsa. I will search out a different low carb one asap. Try it! You might like it…LOL. I have shown it here with the cauliflower rice. The salmon is buried underneath the salsa…sorry.

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Grilled Salmon with Avocado Salsa
Ingredients
2 lbs. salmon
1 tbsp olive oil
1 tsp salt
1 tsp ground cumin
1 tsp paprika powder
1 tsp onion powder
½ tsp ancho chili powder (used regular)
1 tsp black pepper

Avocado salsa ingredients:
1 avocado, chopped
½ small red onion, chopped
Juice from 2 limes
2 tbsp finely chopped cilantro
dash of salt

Instructions
1. In a small mixing bowl combine salt, cumin, paprika, onion powder, ancho chili powder and black pepper.
2. Rub the salmon fillets with the olive oil and rub with the spice mix.
3. Grill the salmon on medium heat for about 3-5 minutes or until desired doneness.
4. Mix the avocado, red onion, chopped cilantro, salt and juice from the limes in a small mixing bowl. Top the salmon with the avocado salsa.
Recipe by The Recipe Critic at https://therecipecritic.com/2014/07/grilled-salmon-avocado-salsa/

Cheesy Ranch Chicken and Broccoli Bake (KETO)

Alas, we have succumbed to the Keto Diet which requires us to eat very few carbs, lots of protein, veggies and some fruits. Beginning today you will see Keto friendly recipes. This is not to say they aren’t tasty!! I am a novice here and still in the early stages of figuring out what is good and bad. Help me!! If I post a recipe which you know is not KETO please let me know. I need your help… You know if I post it, it must have at least tasted good…LOL. Here we go….

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Cheesy Ranch Chicken & Broccoli {Keto & Low Carb Friendly}
Ingredients
• 2 cups cooked chicken breast (3 small breasts)
• 2 tablespoon of butter
• ½ pack ranch seasoning mix (see below )
• 4 oz. cream cheese, softened.
• ¼ cup heavy whipping cream
• Broccoli (Costco pieces – steamed
• ⅔ cup chicken broth
• ¼ cup crumbled bacon
• ½ cup cheese
For the Topping
• 2 cups cheese
• ½ cup crumbled bacon
Instructions
1. Kasey* cooked her chicken first in a slow cooker on high for 3.5 hrs. (Boiled mine for 10 minutes)
2. Remove from slow cooker (or the pot) and shred.
3. Preheat oven to 350 degrees.
4. In an oven-safe skillet, melt 2 tablespoons butter.
5. Add ranch seasoning, cream cheese, heavy whipping cream, chicken broth, ¼ cup crumbled bacon and ½ cup cheese.
6. Use a whisk to combine ingredients and cook on low for 5 minutes.
7. Steam broccoli in the microwave while the ranch mixture is cooking.
8. Add chicken and cooked broccoli to ranch mixture and stir to combine.
9. Sprinkle 2 cups cheese and ½ cup crumbled bacon on top.
10. Cook in oven for 25 minutes then move to top rack.
11. Cook on broil 2-3 minutes until cheese is bubbly and bacon is browned. (I skipped this)
*Recipe by Kasey Trenum at https://kaseytrenum.com/cheesy-ranch-chicken-broccoli-keto-low-carb-friendly/

Dry Ranch Dressing Seasoning Mix (I used the whole recipe)

  • 1 tbsp dry Parsley
  • 1 tbsp Dill
  • 1/2 tsp ground black pepper
  • 1 tsp onion flakes or dry minced onion
  • 1 tsp onion powder
  • 1 tsp garlic powder

Low Carb Crustless Taco Pie

Until recently, soft shell tacos were very hard to find here. Yeah, we could have used tortillas which are everywhere!!! It seems lots of people are on low carb diets these days and I was able to find this GREAT recipe on Pinterest. Who needs a crust? The result was awesome, so much so that we couldn’t believe we ate the WHOLE thing at one sitting.

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FYI…. you will notice in the recipe Taco Seasoning. It’s quite simple to make and cheaper. I have included the recipe I use for taco seasoning at the end of the Pie recipe…

 Low Carb Crustless Taco Pie

Ingredients

  • 1 pound ground beef 
  • 1 packet taco seasoning (see recipe below)
  • 3 green onions thinly sliced
  • 1/4 cup salsa (I like La Costena brand with added chipotle)
  • 1 cup Mexican blend cheese finely shredded, quantity divided
  • 4 large eggs
  • 2/3 cup heavy cream 
  • 1/2 teaspoon sea salt
  • OPTIONAL – a layer of refried beans on the bottom of the pie shell!

Instructions

  1. Preheat oven to 350º Fahrenheit. Prepare a 9″ pie pan by greasing with butter or spraying with coconut oil.
  2. Heat a large skillet over medium high heat. If your ground beef is low in fat or if your skillet is not well seasoned, you may want to spray the pan with coconut oil to prevent sticking. When skillet is hot, add ground beef, breaking up into small pieces with a spoon or spatula. Cook, stirring occasionally until browned. Drain beef and add taco seasoning and cook according to package instructions. Set aside and allow to cool while continuing with the next step.
  3. In a medium mixing bowl, whisk together the eggs and heavy cream. Stir in the green onions, salsa, 3/4 cup of the cheese, and the salt.
  4. Stir prepared taco meat into the egg mixture. Pour this mixture into the prepared pie pan. Sprinkle remaining cheese on top. 
  5. Bake pie in preheated oven for 35-45 minutes or until the top is brown and the pie is set. Allow to cool for 5 minutes before serving.

Serve with your favorite taco toppings such as salsa, sour cream, guacamole, sliced green onions, or whatever else you like! Maybe add a few sliced radishes…

Taco Seasoning (enough for this recipe)

1/4 tsp Garlic powder

1/4 tsp Onion powder

1/4 tsp Oregano, dried

1 tsp Black pepper

1 tbsp Chili powder

1/2 tsp Paprika

1 tsp Salt

1 1/2 tsp Cumin, ground