Ingredients:
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Ingredients:
Developed by Danine Hayes, RDN MyKetoweigh.weebly.com Ingredients:
Ingredients:
- 1 lb boneless, skinless chicken thighs - 1/2 cup chicken broth - 8 pepperoncini peppers - 2 cloves garlic, minced - 4 tbsp olive oil - 1 tsp dried oregano - 1/2 tsp red pepper flakes - Salt and pepper to taste - 2 tbsp chopped fresh parsley for garnish - 1/2 cup heavy whipping cream - 1/4 cup sour cream - 2.5 cups cauliflower rice Instructions: 1. Preheat your oven to 375°F (190°C). Grease a 9x13-inch casserole dish with olive oil or cooking spray. 2. Spread the cauliflower rice evenly on the bottom of the prepared casserole dish. 3. Season chicken thighs with salt, pepper, dried oregano, and red pepper flakes. 4. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add seasoned chicken thighs and cook until browned on both sides and cooked through, about 6-8 minutes per side. Remove chicken from the skillet and set aside. 5. In the same skillet, add the remaining 2 tablespoons of olive oil. Add minced garlic and cook until fragrant, about 1 minute. 6. Stir in chicken broth and pepperoncini peppers. Bring to a simmer and cook for 2-3 minutes. 7. Reduce heat to low and stir in heavy whipping cream and sour cream. Simmer for an additional 5 minutes, until the sauce thickens slightly. 8. Pour the creamy pepperoncini sauce over the cauliflower rice in the casserole dish, spreading it evenly. 9. Place the cooked chicken thighs on top of the sauce in the casserole dish. 10. Cover the casserole dish with aluminum foil and bake in the preheated oven for 20-25 minutes, or until the chicken is heated through and the sauce is bubbly. 11. Remove the foil and bake for an additional 5 minutes to brown the top. 12. Remove from the oven and garnish with chopped fresh parsley before serving. Nutrition Facts per Serving (Yields 4 Servings):** - Calories: Approximately 463.75 - Protein: Approximately 25.49g - Fat: Approximately 39.21g - Carbohydrates: Approximately 11.98g - Net Carbs: Approximately 10.2g - Fiber: Approximately 1.625g Ingredients:
Ingredients:
Ingredients:
Ingredients: 1 lb lean beef, thinly sliced 2 cups broccoli florets 3 Tbsp Olive oil 2 Tbsp Sesame Oil 3 cloves garlic, minced 1 inch ginger, minced 2 Tbsp pine nuts 1/4 cup soy sauce 2 Tbsp heavy whipping cream Directions: 1. Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the thinly sliced beef and cook until browned on all sides, about 2-3 minutes. Remove the beef from the skillet and set aside. 2. In the same skillet, add the remaining 2 tablespoons of olive oil. Add the minced garlic and ginger, and sauté for 1-2 minutes until fragrant. 3. Add the broccoli florets to the skillet and stir-fry for 3-4 minutes, or until slightly tender. 4. Return the cooked beef to the skillet, and add the low-sodium soy sauce, heavy whipping cream, sour cream, beef broth, and sesame oil. Stir to combine all the ingredients. 5. If desired, sprinkle xanthan gum over the mixture to thicken the sauce. Stir well to incorporate. 6. Add the pine nuts to the skillet and continue cooking for another 2-3 minutes, or until the sauce has thickened slightly and the beef is cooked through. Nutrition Facts: Makes 3 servings: - Calories: 540 kcal - Fat: 42g - Carbohydrates: 7g - Fiber: 2g - Net Carbs: 5g - Protein: 33g Ingredients
4 large zucchini thinly sliced lengthwise1 lb sausage crumbled, cooked 2 Tbsp olive oil 1 small sweet yellow onion, finely diced 2 fresh garlic cloves, minced 8 oz fresh mushrooms, chopped well 1 tsp dry Italian seasoning 8 ounces low carbohydrate marinara sauce 1/3 cup ricotta2 tablespoons heavy whipping cream 1 egg 1/4 cup freshly grated Parmesan cheese 5 fresh basil, finely chopped 1/2 cup shredded mozzarella cheeseSea salt and fresh ground pepper, to taste Fresh basil leaves for garnish Instructions: 1. Preheat your oven to 375°F (190°C). 2. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced onions and minced garlic, and cook until softened and fragrant, about 2-3 minutes. 3. Add the chopped mushrooms to the skillet and cook until they release their moisture and begin to brown, about 5-6 minutes. Stir in the dry Italian seasoning and season with salt and pepper to taste. Remove from heat and set aside. 4. In a separate skillet, cook the crumbled sausage over medium heat until it is browned and cooked through, breaking it up into small pieces as it cooks. Drain any excess fat, then add the sausage to the mushroom mixture and stir to combine. 5. In a small bowl, mix together the ricotta cheese, heavy whipping cream, egg, Parmesan cheese, and chopped basil until well combined. 6. Using a mandoline or a sharp knife, thinly slice the zucchini lengthwise into long strips, about 1/8 inch thick. 7. Spread a thin layer of marinara sauce evenly onto the bottom of a 9x13-inch baking dish. 8. To assemble the roll-ups, place a spoonful of the sausage and mushroom mixture onto each zucchini slice, spreading it evenly across the surface. Top with a spoonful of the ricotta mixture and a sprinkle of shredded mozzarella cheese. 9. Carefully roll up each zucchini slice and place seam-side down in the prepared baking dish. 10. Once all the roll-ups are assembled, spoon the remaining marinara sauce over the top of the roll-ups. 11. Cover the baking dish with aluminum foil and bake in the preheated oven for 20-25 minutes, or until the zucchini is tender and the cheese is melted and bubbly. 12. Remove from the oven and let cool slightly before serving. Yields: 5 servings NUTRITION FACTS: per serving 570 kcals 44 g Fat 5 g Net carbs 30 g Protein Ingredients: 3 ounces cooked leg of lamb 85 grams Brussels sprouts (6-8 average size) 1 tablespoon avocado oil 4 tablespoons coconut cream Instructions: 1. Preparation: Makes 1 serving • If the leg of lamb is not already cooked, prepare it according to your preferred method until it reaches an internal temperature of at least 145°F (63°C) for medium-rare or desired doneness. Allow it to rest for a few minutes before slicing. • Wash the Brussels sprouts thoroughly under cold water. Trim the ends and remove any outer leaves that are damaged or discolored. Slice them in half if preferred. 2. Cooking Brussels Sprouts: • Heat a skillet over medium heat and add the avocado oil. • Once the oil is hot, add the Brussels sprouts to the skillet. Stir-fry them for about 5-7 minutes or until they are tender and slightly browned. • Season the Brussels sprouts with salt and pepper to taste, if desired. Remove them from the skillet and set aside. 3. Assembling the Dish: • Arrange the cooked leg of lamb slices on a serving plate. • Spoon the cooked Brussels sprouts alongside the lamb. 4. Preparing the Coconut Cream Sauce: • In a small saucepan, heat the coconut cream over low heat until it becomes smooth and warm. Stir it occasionally to prevent sticking. • Once warmed through, pour the coconut cream over the lamb and Brussels sprouts or serve it on the side as a dipping sauce. Nutritional Facts: • Calories: Approximately 598 kcal • Protein: Approximately 25 grams • Fat: Approximately 50 grams • Carbohydrates: Approximately 6 grams • Fiber: Approximately 3 grams • Net Carbohydrates: 3 grams Created by Danine Hayes, RDN Myketoweigh |