Zuppa Toscana Soup – low carb

Everyone knows about Olive Garden’s famous endless soup, salad and breadsticks. I for one, am a huge fan of their Zuppa Toscana soup. I’m not, however, a fan of the calories and carbs associated with the soup. Not to mention the basket of breadsticks I would want to consume if I was at OG. So I tried my hand at a keto friendly zuppa. And I have to tell you, I didn’t miss the potatoes at all. Cauliflower really is a low carb chameleon and I’m glad that I like it.

INGREDIENTS

1 lb. mild Italian Sausage

4 slices thick-cut bacon (chopped)

32 oz beef bone broth (I couldn’t find beef bone so I used beef broth)

1 small onion, diced

3 cloves fresh garlic, minced

1 head fresh cauliflower, diced or one bag of frozen florets

½ cup heavy whipping cream

2 cups fresh spinach or kale (I used spinach)

salt and pepper, optional

crushed red pepper flakes, optional

shredded parmesan cheese for garnish, optional

DIRECTIONS

Brown your sausage and chopped up bacon together in a large soup pot. Once your meat is cooked, drain the grease and add beef broth, onions, garlic, and cauliflower. Cover and cook on medium heat for about 15 minutes, until the cauliflower is tender. I used a potato masher to break up the chunks of the cauliflower at this point.

Once the cauliflower is softened, add in heavy cream and spinach. Cook for about 5 minutes, until spinach or kale is soft. Add salt, pepper and some crushed red pepper flakes to taste. Serve with a sprinkle of parmesan cheese.

Jalapeno popper chicken – keto

I’m always looking for ways to jazz up chicken breasts and this was the perfect recipe! Don’t be scared by the jalapenos. This isn’t a spicy dish. I would probably add another jalapeno for more kick next time I make it because I like the heat. If you need a quick dinner that’s easy to throw together, I highly recommend this creamy and delicious meal.

INGREDIENTS

4 slices bacon chopped

4 boneless, skinless chicken breasts (could do thighs also)

Salt, pepper and garlic powder

4 ounces cream cheese softened

3 to 4 tablespoon heavy whipping cream

1 heaping tbsp of minced garlic or 2 cloves, minced

2 small jalapeno peppers - de-seeded and minced

2 cups shredded cheddar cheese

DIRECTIONS

Preheat the oven to 375F. In a large skillet over medium, cook the chopped bacon until crisp.

Cube your chicken breasts and sprinkle with salt, pepper and a dash of garlic powder. Add the chicken to the skillet and cook until browned, about 3 to 4 minutes per side. Remove chicken and place in the bottom of a sprayed baking dish.

In a medium bowl, whisk together the cream cheese, whipping cream, and garlic. Spread over the chicken in the dish.

Sprinkle with the jalapeno and cheddar cheese, then sprinkle with the chopped bacon. Bake about 20 minutes, until the cheese is melted and the chicken is cooked through.

 

One pot chicken thighs and creamed spinach dip - Keto

This recipe is OMG to die for. I made it last night and I can’t wait to warm up some leftovers again for dinner. The frying of the chicken is a little messy so I may try it in the air fryer next time but I love the crispiness of the chicken in the pan. The creamy spinach (aka spinach dip) is so delicious I could just eat that as a dip with crackers or tortilla chips. This is hands down one of my favorite recipes I’ve made this year. The picture doesn't do it justice at all. 

INGREDIENTS

2 tablespoons oil

Seasonings: salt, pepper, paprika, garlic and onion powder

5-6 bone in, skin on chicken thighs

8 ounce package cream cheese

1/2 cup mayonnaise

1/2 cup sour cream

2 large handfuls of fresh spinach

1/2 cup shredded parmesan cheese

1/2 cup shredded asiago cheese

1 can mild Rotel

 

DIRECTIONS

Add oil to a large skillet over medium-high heat. Season both sides of the chicken thighs with salt, pepper, paprika, garlic and onion powder.  Add the chicken thighs to the skillet skin side down, and cover with a splatter guard, if desired.

When the chicken skin is crispy and releases from the pan (about 15 minutes), flip them to the other side. Let cook until an internal temperature thermometer reads 165F.  Remove from pan onto a plate and set aside.  Pour out any grease that is left in the pan.

In the same skillet add the cream cheese, mayonnaise, sour cream, and stir to combine. Add the spinach. Once this mixture is getting melty, add the can of rotel and parmesan/asiago cheese blend. Stir until creamy. 

Notes:

The original recipe called for 12 oz frozen chopped spinach, but I used fresh baby spinach. It also said 1 cup of parmesan, but I mixed it up with the asiago. If you’re not a chicken on the bone person use chicken breasts or tenderloin strips. You won’t have the crisp skin but it will still be a magical combination.

Stuffed Italian Sausage Bake

This recipe was insanely simple and delicious. I saw it on a low carb site and instantly wanted to try it. I am so glad I did. It was yummy Italian goodness. You could definitely serve this with a side of pasta or on a toasted roll for a sub sandwich too.

INGREDIENTS

1 pack of sweet Italian sausage links

5 string cheese

Marinara or crushed tomatoes (I used a large can of crushed tomatoes)

Mozzarella

Optional: spinach and one mini sweet bell pepper

 

DIRECTIONS

Preheat oven to 400°F. Spray an 8 x10 pan with nonstick spray.

Use kitchen scissors or a knife to cut a slit down the middle of the sausages. Do not cut all the way through and do not remove the casing. Lay a mozzarella stick inside each sausage and press it back into its shape.

Pour a small layer of marinara on the bottom of the pan. Put the sausages casing side down. Top with some baby spinach and diced sweet bell pepper, then the rest of the marinara sauce. I sprinkled with Italian seasoning, garlic powder, crushed red pepper, then a bit of mozzarella over the top. Cover with aluminum foil and bake for 35 minutes. Remove the foil and bake for 10 more minutes or until the top layer of cheese is melted.

Note: You don’t have to do the spinach. I just thought it would be fun. Could probably throw some mushrooms, onions or other veggies in too if you wanted.

Ooey gooey Chex mix (that tastes like a scotcharoo)

If you're from the Midwest you know that Scotcharoos are a staple at any potluck, tailgate or holiday. They are one of my favorite desserts, but I have to be honest, I don't make them very often. They’re not overly difficult but something about making them isn’t my jam. So when my friend Dayna had this Chex mix concoction at their tailgate party that tastes just like Scotcharoos (without the chocolate frosting on top) I had to get the recipe from her. And it is literally the easiest recipe ever.

Ingredients:

1 cup peanut butter

1 cup honey

1 package butterscotch chips

1 box Corn Chex 

In a large microwave safe bowl, melt honey, peanut butter and butterscotch chips together. Once melted, stir in the cereal.

Dump it onto some parchment paper and let it dry for a couple hours. Break into clumps and eat with friends! You can also add nuts, granola, M&M’s, chocolate chips, Reese’s pieces, drizzle some dark chocolate over the top…get creative!

This makes a huge batch so store the leftovers in a plastic container.

Crab Cakes (clean eating)

I love seafood. I also love quick and easy lunches I can reheat in my air fryer. This recipe nails both. I was nervous they wouldn’t turn out since I’ve never made them before but they were great. Tons of flavor and the perfect size. Pair with a side of veggies and lunch is served.
 
Makes: 7 servings - Serving size: 1 crab cake
Each serving contains: 1 Protein, 0 Carbohydrates, 0 Vegetables, 0 Fat
 

INGREDIENTS
1 lb lump crab meat
1 egg, lightly beaten
1/2 cup panko breadcrumbs
1/4 cup plain Greek yogurt
2 tsp Old Bay seasoning
1 Tbsp lemon juice
1 tsp onion powder
Black pepper, to taste
1 Tbsp olive oil
 
DIRECTIONS
Combine crab, egg, breadcrumbs, yogurt, Old Bay, lemon juice, onion powder and pepper in a large bowl. Mix well. Form into 7 patties. Heat olive oil over medium heat in a large skillet. Cook about 5 minutes per side, or until browned.
 
Optional: garnish with lemon wedges and fresh parsley.
 
Note: some people use mayo and crushed saltines instead of Greek yogurt and panko breadcrumbs.

Air fryer cheese stuffed garlic crescent rolls

They other night my friend told me that they made crescent rolls in the air fryer. “You can do that?”, I asked. I use my air fryer pretty much every day but I’m still learning to think outside the box for ways I can use it. Apparently TikTok knows all the ways so I may need to start opening that app more often. Anyway, she says they made them in the air fryer and they were amazing. And then mentions you can do fun things with them. I had to find out for myself because I am a bread lover! I decided to do Italian style crescents with mozzarella, Italian seasoning, garlic and butter. Basic but essential when having pasta, right? I paired these with a homemade cajun chicken broccoli fettucine alfredo. The combination was amazing!

INGREDIENTS

1 - 8 ounce can refrigerated crescent rolls
1 cup shredded mozzarella cheese
2 tablespoons butter melted
1 tsp garlic powder

1 tsp Italian seasoning

DIRECTIONS

Spray air fryer basket with non-stick spray. In a small bowl, mix the melted butter, garlic, and Italian seasoning. Open the crescent rolls and separate the triangles. Add a pinch of shredded mozzarella cheese to the widest part of the crescents. Roll the crescents and pinch the ends together so that no cheese spills out. Brush each crescent with the butter garlic mixture.

Add crescent rolls to air fryer at 375 and cook for 7 to 8 minutes, until golden brown. Air fryers vary so be sure to check on them halfway through. Once done, remove the crescents from the air fryer and brush with additional melted butter.

I have so many recipes I want to try for these crescents now like adding pepperoni, stuffing with buffalo chicken dip, ham and swiss, jalapeno popper, Nutella and a chocolate syrup drizzle…mind blown.

Makes: 8 servings