KETO EGG ROLLS (IN A BOWL)

Transcription

1 C h e e s y E g g s H a m S a n d w i c h o n L e t t u c e B o a t s w i t h T o m a t o a n d P i c k l e s L o w C a r b E g g R o l l s i n a B o w l E g g s a n d B a c o n L e f t o v e r L o w C a r b E g g R o l l s i n a B o w l B a k e d C h i c k e n o v e r S a l a d w i t h R a n c h D r e s s i n g S a u s a g e B a l l s L e f t o v e r B a k e d C h i c k e n o v e r S a l a d w i t h R a n c h D r e s s i n g C h e e s y C h i c k e n a n d V e g g i e C h o w d e r H a m & C h e e s e O m e l e t L e f t o v e r C h e e s y C h i c k e n a n d V e g g i e C h o w d e r K e t o L e m o n G a r l i c C h i c k e n w i t h R o a s t e d B r o c c o l i & C a u l i f l o w e r L e f t o v e r S a u s a g e B a l l s H a r d B o i l e d E g g s w i t h M a y o L e f t o v e r L e m o n G a r l i c C h i c k e n w i t h R o a s t e d B r o c c o l i & C a u l i f l o w e r N a k e d B L T o n L e t t u c e B o a t s w i t h M a y o S h r i m p & V e g e t a b l e K e b a b s K e t o P u l l A p a r t P i z z a B r e a d w i t h S i d e S a l a d a n d M C T O i l D r e s s i n g B a c o n, E g g & C h e e s e O m e l e t L e f t o v e r K e t o P u l l A p a r t P i z z a B r e a d w i t h S i d e S a l a d a n d M C T O i l D r e s s i n g P a n F r i e d S t e a k w i t h S a l a d a n d R a n c h D r e s s i n g

2 KETO EGG ROLLS (IN A BOWL) KETO EGG ROLLS (IN A BOWL) INGREDIENTS 1 pound ground pork 1 teaspoon of sesame oil 1 cup of green onions, chopped 2 tablespoons of ground ginger 1 tablespoon of minced garlic 1 1/2 teaspoons of salt (or to taste) 1 teaspoon of ground black pepper or to taste 16 ounces of trio color coleslaw mixture 2 eggs, scrambled sesame seeds to garnish 1/4 cup liquid aminos (or soy sauce if you prefer) In a large pan over medium-high heat, add in oil and once heated through add in pork, salt, and pepper. Cook pork until browned, about 6-7 minutes, stirring as needed. Add in 1/2 cup of green onions and ginger, lower heat to medium and continue cooking for 3 minutes, stirring as needed. Gently add in coleslaw mixture, stirring occasionally until coleslaw is tender. Add in the liquid aminos (or soy sauce) and precooked scrambled eggs. Cook for an additional minute and taste to see if it needs additional salt and pepper. Then top with the remaining green onions and serve. See, it's fairly easy! It's a hearty recipe that's full of flavor too! SERVES 8 Calories 115, Total C 3.7g, Fiber 1.2g, Net C 2.5g, Sugar 1.7g, Fat 4.2g, Protein 15.1g

3 KETO CHEESY CHICKEN AND VEGGIE CHOWDER KETO CHEESY CHICKEN AND VEGGIE CHOWDER INGREDIENTS 2 Large Boneless Skinless Chicken Breast 32 oz. Organic Poultry Broth 2 c. Broccoli Raw 2 c. Cauliflower Raw 4 tbs Butter Unsalted 4 oz. Heavy Whipping Cream 4 oz. Original Real Cream Cheese Regular by Philidelphia 4 oz. Natural Cheese Cheddar Mild by Kraft 1 tsp Xanthan Gum by Bob's Red Mill optional Cook your chicken by preferred method (I used my IP). Set aside. Steam broccoli/cauliflower until tender. Set aside. Add chicken and broth to IP or large stock pot, turn on keep warm or low. In a small pot- add butter, HWC and cream cheese. Turn on low. Once cream cheese starts to melt, add shredded cheddar and stir. Once broth and chicken are warm/on simmer, add broc/cauliflower, stir. After sauce is melted/blended, add seasoning to taste, let cook 2-3 minutes. Then add sauce into IP or large pot, stir, add Xanthan gum. Let cook ~5 minutes. Serve! SERVES 4 Calories 605, Total C 8g, Fiber 3g, Net C 5g, Fat 47g, Protein 32g

4 KETO LEMON GARLIC CHICKEN KETO LEMON GARLIC CHICKEN INGREDIENTS 3 tablespoons of olive oil juice of 1 lemon 3 cloves of garlic, minced 2 teaspoons of dried oregano 1 pound of chicken thighs salt and pepper, as desired 1/2 pound of asparagus, cut into 2-inch sections 1 zucchini, sliced into half moons 1 lemon, sliced Preheat oven to 375 degrees Fahrenheit. In a large bowl, season chicken with lemon juice, garlic, oregano, salt, and pepper. To a large cast iron pan over medium-high heat, warm oil in a pan. Add chicken and brown both sides, about 4 minutes on each side. Remove from heat, add in remaining ingredients, place in oven and cook for 30 minutes, or until chicken is cooked. SERVES 4 Calories 302, Total C 7.9g, Fiber 1.8g, Net C 6.1g, Sugar 2.7g, Fat 16.9g, Protein 31.1g

5 KETO PULL APART PIZZA BREAD KETO PULL APART PIZZA BREAD INGREDIENTS 2 1/2 cups Mozzarella Cheese shredded 3 Eggs beaten 1 1/2 cups Almond Flour 1 Tbs Baking Powder 2 oz Cream Cheese 1/2 cup grated Parmesan Cheese 1 Tsp Rosemary seasoning 1/2 cup shredded mild Cheddar 1/2 cup mini pepperoni slices Optional: Sliced jalapenos Non-stick cooking spray Non-stick Bundt Pan Combine the almond flour with the baking powder until it's fully combined. Melt the Mozzarella cheese and cream cheese. You can do this on the stove top or for 1 minute in the microwave. Once the cheese has melted, add the flour mixture and eggs and knead it until it forms into a sticky ball. I always use a silicone mat on the countertop to do this step. Once the dough has come together and all the ingredients are fully mixed together, sprinkle the top of the dough with a small amount of parmesan cheese. This will help the dough not be so sticky when you start to handle it. I flip the dough over and sprinkle a small amount on the back side of the dough too. Form the dough into a ball and cut it in half. Continue cutting the dough until you get about 16 pieces from each side for a total of 32 pieces total (give or take). Roll the pieces of dough into equal size balls then roll them in a plate of parmesan cheese that has been topped with a teaspoon of Rosemary seasoning. (This is the secret to forming the pull apart bread because the parmesan cheese coats each dough ball allowing it not to fully combine while it's baking. Plus, it adds amazing flavor to this dough also.) Spray the bundt pan with non-stick cooking spray. Place the first layer of 16 prepared dough balls into a non-stick bundt pan. The add a layer of your favorite shredded cheese, mini pepperoni slices, and jalapenos if desired. Add the next layer of 16 prepared dough balls on top of the first layer. Top the last layer with the rest of the shredded cheese, mini pepperoni slices, and jalapenos. Bake at 350 degrees for 25 minutes or until golden brown. It may take a bit longer if your bundt pan is thicker than the one I used. SERVES 16 Calories 142, Total C 3.5g, Fiber 1.5g, Net C 2g, Sugar.8g, Fat 9.1g, Protein 11.1g

6 KETO SAUSAGE BALLS KETO SAUSAGE BALLS INGREDIENTS 1 pound sage sausage browned and drained 1 egg whisked 1/3 cup of coconut flour 2/3 cup of almond flour 8 oz of cheddar cheese shredded 1/4 cup of grated Parmesan cheese or your fav! 1 tablespoon of butter melted and cooled 2 teaspoon of baking powder 1/2 teaspoon of salt 1 tablespoon of parsley flakes 3 tablespoons of sour cream parsley for garnish Preheat oven to 350 degrees Fahrenheit. In a large bowl, mix all ingredients together. Roll sausage mixture into 1 inch balls. Add to a well-greased pan and bake for minutes, or until a light golden color. SERVES 10 Calories 290, Total C 3.2g, Fiber.9g, Net C 2.3g, Sugar.5g, Fat 23.2g, Protein 17.5g

7 4 INGREDIENT KETO PEANUT BUTTER FAT BOMBS 4 INGREDIENT KETO PEANUT BUTTER FAT BOMBS INGREDIENTS 2 Ounces Cream Cheese softened 1/8 Cup Creamy Peanut Butter 1 Tablespoon Swerve Sweetener granulated sweetener ¼ Cup Walnuts In a bowl, combine your peanut butter, swerve, and cream cheese. Mix well. Place walnuts in a food processor and finely chop. Mold peanut butter mixture into 1-inch balls and roll them in the chopped walnuts. Place on a baking sheet covered with wax paper and place in freezer for about 2 hours. SERVES 10 Calories 88, Total C 1.3g, Fiber.2g, Net C 1.1g, Sugar.3g, Fat 9.1g, Protein 1.1g