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.

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.

Cheesy Chicken Penne Pasta (clean eating)

If you think clean eating can't be delicious, this recipe will prove you wrong. I can’t say enough how phenomenal this pasta dish was. Also, it says 4 servings, but it makes a very large batch. It ended up being 6 servings for me. I’ve never cooked the spinach this way and I was nervous it wouldn’t work but it did. New cooking hack! This is definitely going into my dinner rotation. Also, feel free to add mushrooms or other veggies that you enjoy too.

Makes: 4 servings

Each Serving Contains: 2 Proteins, 1 Carbohydrate, 2 Vegetables, 1 Fat

INGREDIENTS

1 cup whole wheat penne pasta, uncooked

1 tsp olive oil

1 lb chicken breast, cut into bite-sized pieces

5 cups baby spinach

1 tsp dried basil

1 14.5-oz jar spaghetti sauce (I used organic)

2 cloves garlic

1 14.5-oz can diced tomatoes, liquid drained

2 oz ricotta cheese

1 cup mozzarella cheese, shredded

DIRECTIONS

Preheat oven to 375°F. Cook pasta according to package directions (omit salt). Add spinach to boiling water for the last minute of cooking.

Heat oil in a large skillet over medium-high heat. Add chicken and basil. Cook 3 minutes. Stir in spaghetti sauce, garlic and drained tomatoes. Bring to a boil. Simmer on low heat for 3 minutes or until chicken is done. Stir in ricotta cheese.

Drain pasta and return to pan. Stir in chicken mixture and 1/2 cup mozzarella cheese. Spoon into 2-quart baking dish. Bake 20 minutes. Top with remaining mozzarella cheese and bake 3 minutes more, or until cheese is melted.

Low Carb Cauliflower Chowder

It’s snowing again. Yes, I know it’s Iowa but I could’ve done without the last 10 inches of snow we’ve gotten in the last 24 hours. And knowing there is 6-8 more inches on the way tomorrow has got me in a soup making state of mind. This is an easy keto soup. And if you like bacon and cream cheese (who doesn’t?!?) you’ll enjoy this soup no matter what the weather is in your neck of the woods. (360 calories, 4 net carbs, 28g fat, 20g protein) Makes 5 servings.  

Ingredients:

1 1/2 cups chicken broth

1 head of cauliflower or bag of frozen fleurets

1 cup spinach

1/4 cup cream cheese

1/2 cup diced onion

2 tbsp butter

1 tbsp minced garlic

1/2 pound cooked crumbled bacon

salt & pepper to taste

I also added a can of corn which takes it out of the keto category but added some nice texture and thickened it up

In a large pot, add the butter and onions and sauté until clear. Add the minced garlic and sauté for an additional minute. Add the chicken broth, seasoning and cauliflower to the pot and simmer for about 15 minutes or until the cauliflower is tender. Carefully pour half or more of the mixture (along with the cup of spinach) into a blender and pulse a few times until creamy. Place back on the heat and add the cream cheese. You can add a cup of water or more chicken broth, depending on your consistency preference.  Simmer for 5-10 minutes or until the cream cheese is melted and blended nicely. Top with crumbled bacon, chopped green onion and shredded cheese (I used pepper jack). I also added a couple drops of sriracha because I like things spicy.

Egg muffins

Ingredients:

12 eggs (beaten)

1-2 cups shredded cheese

Diced ham

Spinach

Onion

Mushrooms

(You can use any combo of breakfast meats and veggies but this is what we had on hand)

Preheat oven to 350 F. Spray muffin tin with nonstick spray.  In the bottom of the muffin cups layer meat, vegetables and cheese.  You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl, add salt and pepper and beat well.  Pour egg into each muffin cup until it is 3/4 full.  Bake 25 minutes until muffins have risen and are slightly browned and set.

Muffins will keep for a week in the refrigerator without freezing.  Can also be frozen and reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 1 minute if frozen, 15 seconds if fresh from the fridge. 

Honey Garlic Alfredo Pizza

Honey Garlic Alfredo Pizza

Review by Lyndee:

If you’ve ever been to Fong’s Pizza in downtown Des Moines, IA and tried their honey garlic alfredo pizza, you know it’s amazing! My friends and I love it so much I decided to take a stab at making a version we can have at home anytime we like.  I must admit, it turned out pretty spectacular.  I even went so far as to add a little something, something to one and continue the creation.

Ingredients:

2 pack of pizza crust

1 jar Classico light Asiago Romano Alfredo

3 Tbsp minced garlic

1 Tbsp grated parmesan cheese

1 Tbsp Italian seasoning

1 Tbsp honey

2 packages Kraft 5 cheese Italian (shredded)

In a bowl, combine alfredo, garlic, honey, seasoning and cheese.  Drizzle crusts with honey. Spread on your alfredo mixture. Top with shredded cheese.  Drizzle with honey and bake at 350 for 12-15 minutes or until cheese is golden brown. 

This is your basic pizza.  Now for the second one I added chopped spinach and chunks of chicken breast.  It was amazing!! You could also add bacon crumbles or diced tomatoes too.  Use your imagination. Get crazy.  Next time I will try a whole wheat pizza crust and see how that melds with the honey and  garlic flavors.  Yum!!! 

Audra’s Awesome Veggie Dip

Review by Lyndee: 

I have to admit, I was pretty skeptical the first time my best friend made this dip.  Water chestnuts? Spinach? Huh?  But it is hands down one of my favorite dips now.  So easy to make and it’s like a crack addiction.  You just can’t stop eating it once you start. 

Ingredients:

1 box (10 oz.) frozen chopped spinach, squeezed dry

16 oz. sour cream

1 cup real mayonnaise

1 package Knorr® Vegetable recipe mix (Lipton or another brand works too)

1 can (8 oz.) water chestnuts, drained and chopped

3 green onions, chopped (optional)

Directions:

Combine all ingredients and chill about 2 hours. Serve with chunks of French bread, crackers, pretzels or whatever your heart desires.  

Peanut butter banana smoothie

Review by Lyndee:

I needed a post workout snack last night and proudly refused the temptation of girl scout cookies and ice cream that was in the house.  I decided to throw a smoothie together and it turned out pretty well for winging it.

Ingredients:

1 cup almond milk

Ice cubes

4 baby spinach leaves

2 tbsp PB2

½ a banana sliced up

2 drops of chocolate syrup

I made this in my magic bullet.  Add all ingredients and blend.  Super easy, nutritious and you don’t even taste the spinach! 

Puff & Stuff Spinach Rolls

Review by Jami:

I had some artichokes that I’ve never used. I bought them on a whim to experiment with, but always got distracted by some younger, better-looking recipe. I went online and watched a few videos about how to cut them, none of which were super helpful. I’ve decided that fresh artichokes are too annoying for a lazy gal like me, and from now on I’ll stick with frozen or jarred. Anyway, I got through the ordeal, chopped up the ‘chokes, added spinach, cream cheese and garlic. I smeared it on a puff pastry and baked till golden.

I would like to add that one should be careful about removing all of tough outer leaves. I think I got wrapped up in using as much as I could and left a few chewies on there. It just seems wrong to cut away most of the item and just use the small inner bit. Regrettably, my frugalness got the better of me on that one.

1 fresh artichoke or several jarred hearts

½ package of frozen spinach

½ package of cream cheese (I like the light, but use whatever you prefer)

1 tbl of chopped garlic

1 sheet of puff pastry

Chop artichoke and mix with other ingredients. Unthaw the pastry sheet and place on a cookie sheet. Smear a layer of spinach mix onto the pastry. Roll into a log, cut into slices and bake at 350 until pastry is crisp and golden (about 20 minutes)

Bacon Spinach Cheese Ball

Review by Lyndee:

Ingredients:

6 slices bacon

6 ounces fresh spinach

1/2 teaspoon kosher salt

1/2 cup onion, finely minced

2 cloves garlic, finely minced

1 (8 ounce) block of cream cheese, softened

1/2 cup shredded cheddar jack cheese

1/4 teaspoon cayenne pepper     

In a large skillet cook the bacon until crisp. Set aside to cool and drain on paper towels. Chop when cool.

Drain all but 1 tablespoon bacon grease from the skillet. Add the spinach and cook over medium heat until wilted and cooked through. Sprinkle the spinach with salt and set aside on a cutting board to cool. Chop finely when cooled.

Add the onion to the skillet and cook until it's translucent and a tiny bit golden at the edges. Add the garlic to the skillet and cook for 1 minute. Remove from heat. Place the cream cheese in a large bowl. Add cheese, onions, garlic, half of the chopped bacon, chopped spinach, and cayenne pepper and stir well. Roll the cream cheese mixture into a large ball and then roll in the remaining chopped bacon. Wrap tightly and refrigerate until ready to serve.

This was my first time ever attempted a cheese ball.  First of all, make sure your onions are cooked through. Mine were still a bit crunchy.  Also, crumbled the crap out of your bacon. I used half within and half to roll the ball in like directed but as you can see from the picture, it barely covered my ball.  The taste was very good but the presentation was lacking some style points. It was more of a cheese blob than a cheese ball.  

Bacon, Spinach and Chive Tortilla Roll-Ups

Review by Lyndee:

Ingredients: 

1 package (8 oz) of cream cheese, softened

6 strips of bacon, cooked and crumbled

6-8 green onion stalks, chopped

one handful of baby spinach, torn in pieces

1/2 packet of ranch dressing dry mix

4 8-inch Mission flour tortillas, warmed

Mix the chopped green onions, crumbled bacon, torn spinach, cream cheese and ranch dressing mix in a large bowl. Mix until well blended.

Heat tortillas in microwave for about 20 seconds or so. You do not want the tortillas to be hot, just warm enough that they are pliable. Lay tortillas flat, scoop filling and place in the middle of the tortilla.  Spread out the filling using a butter knife or rubber spatula, making one even layer. It will not be entirely perfect!  Roll tortilla as tightly as possible until it is completely rolled up.

After all 4 tortillas are rolled, cover in plastic wrap and refrigerate overnight. This will make cutting the tortillas much cleaner and easier. The next day, remove tortillas from the plastic wrap and place tortillas on a cutting board. Slice 1/2 inch pieces with a serrated knife. I use a serrated bread knife.

I accidentally added the entire pack of ranch mix so I added another cream cheese and I’m glad I did.  The bacon, spinach and onions were plentiful and this way I was able to make 7 roll ups instead of 4.  I didn’t heat my tortillas like the original recipe said to and it was fine but I had just bought them fresh.  If they’ve been sitting in your fridge, I would suggest doing so. 

These are absolutely delicious!! I love them. They may be one of my new favorite roll ups.  Easy to make, different than your standard Mexican roll up and there’s spinach so I’m counting that as healthy.  Ha!  

Lazy lady strawberry spinach salad

Review by Lyndee

Ingredients:

1 bag fresh baby spinach

1 pint strawberries (sliced up)

1 cup crumbled feta

½ cup sliced almonds

1 tsp Poppy seed

½ cup Raspberry vinaigrette (lite)

Toss all ingredients together and chill for an hour before serving.  Add more dressing if needed.  Onions are optional.  

I found lots of recipes for this where you could make your own raspberry and poppy seed dressing using sugar, vinegar, worcestershire  etc.  I didn't have the patience to go through all of that on a busy day so I threw it together like this.  It turned out just as good. It's a fun summery salad with a sweet taste to accompany your meal.  

Spinach & pepper jack stuffed chicken

Review by Lyndee

Ingredients:

1 lb boneless, skinless chicken breasts

4 oz pepper jack cheese, shredded (you can use up to 6 oz)

1 c frozen spinach, thawed and drained (I used fresh spinach)

2 tbsp vegetable oil

2 tbsp Cajun seasoning

1 tbsp breadcrumbs (I used Italian because that’s what was in the cupboard)

Sea salt, to taste

Freshly ground black pepper, to taste

Directions:

Preheat oven to 350 degrees.  Flatten the chicken to 1/4-inch thickness.  In a medium bowl, combine the pepper jack cheese, spinach, salt and pepper.  Combine the Cajun seasoning and breadcrumbs together in a small bowl.  Spoon about 1/4 c of the spinach mixture onto each chicken breast. 

Roll each chicken breast tightly and fasten with toothpicks.  Brush each chicken breast with the vegetable 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 down 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.

This recipe turned out so awesome! I loved it! I didn’t have a meat tenderizer so I used a hammer and wax paper to flatten the chicken. I could’ve flattened it a little bit more to make the rolling easier, but it worked as is. Do not try to use a plastic ladle to flatten.  It will break, as I found out last night. I will definitely make this chicken again. It was so juicy and flavorful.