Tag Archive | Diet

Amish Breakfast Casserole Goes Low Carb

The climate our kids live in has changed. Life seems more about children than about family and as a result the coming and going of family from home to home has ended. For us anyway. We got so sick of hearing our siblings say they have to ask their kids about an event or holiday that we stopped asking. If you think that is harsh, you should hear what we actually said to our own children!

From the days when aunts, uncles, cousins, grandparents and even family friends came and went, staying for days at a time, we all have great recipes for getting a nice meal set out without a lot of prep time away from guests. This is actually one of those, but done over in low carb. It is completely fine to prep this the night before and refrigerate until you put it in the oven. Another great thing about this casserole, the meat is completely optional. It does not change the quality of the dish. For my example, I only put on 6 strips of crumbled bacon on top. I have made the original with no meat, with soy meat, ham, bacon, sausage, turkey. As an added bonus, it reheats beautifully.

Serves 8 large portions as a main or 16 side portions as an accompaniment.
Per each of 8 servings, Calculated by Verywellfit com

Nutrition Facts
Servings: 8
Amount per serving
Calories 509
% Daily Value*
Total Fat 30.2g 39%
Saturated Fat 10.7g 54%
Cholesterol 196mg 65%
Sodium 1781mg 77%
Total Carbohydrate 16.3g 6%
Dietary Fiber 2.3g 8%
Total Sugars 4.9g
Protein 41.4g
Vitamin D 12mcg 58%
Calcium 190mg 15%
Iron 4mg 20%
Potassium 770mg 16%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calorie a day is used for general nutrition advice.

Recipe analyzed by Very Well Fit

Ingredients
1 pound Bacon or Sausage, cooked and crumbled (Optional)
1 cup diced onion
6 eggs, beaten
2 cups Zucchini, grated
2 cups Sweet Potato (this is just one whole potato), peeled and diced
8 ounces Cheddar, shredded
16 ounces small curd cottage cheese

Place potato pieces in a small pot of boiling water. Boil for 10 minutes. Drain and quickly rinse with cold water. Place all ingredients in a bowl and mix well. Evenly spread mixture in a lightly greased pan(s), either two 8×8 or one 9×13. Bake at 350°F/176°C for 40 minutes. Serve.

Kid Lovin’ Chicken

“It’s Shake ‘n’ Bake! And I helped!!”

Do you remember that commercial? When I first started cooking, that stuff was always in my cabinets. I bet I had a dozen recipes that called for it.

This works the same, but in a healthier way.

Serves 8
Per Serving
Calories 399
Carbs 4 grams

Ingredients
½ cup Nonfat Dry Milk Powder
¾ cup Parmesan
1 T Paprika
½ T each Thyme, Garlic Powder and Black Pepper
3 pounds Boneless, Skinless Chicken Breasts

Preheat oven to 350°F. Slice chicken lengthwise for strips or widthwise for nuggets. About ½” thick. In a large container with a lid, mix all the dry ingredients together. Add chicken and shake! Lightly spray or grease baking pan(s). Spread chicken in single layer on pan(s). Bake for 30 minutes. Serve.

Better than the Pub Poppers

I love jalapeño! When I can find them crispy with perfect heat, I will eat them every meal until I run out. I’ve had zero luck growing my own. Fingers crossed, this is the year!!!!

The standard low carb recipe for poppers, however, always leaves me kinda bummed. It’s good. Well, oven fresh they are good. But, to serve them for a get together….well, you are going to have leftovers. They get soggy, they don’t crunch. I think a good popper should snap when you bite it and ooze completely yummy stuff into your mouth.

Do you agree?

First, ditch the oven. That heat is losing your crispy goodness.

Nutrition. As figured by me. Yikes! I promise I double checked my math.
Per Popper
Calories 79
Carbs 2 grams

Makes 18 poppers
4 ounces Cream Cheese, softened
½ cup sour cream
6 ounces bacon cooked crisp and crumbled OR ½ f a 2.5 oz package of real bacon pieces
¼ whole Red Onion, diced finely
2 cloves roasted garlic, or garlic powder to taste
4 ounces Cheddar Cheese, shredded
18 jalapeños, raw, whole

Beat cream cheese, sour cream, bacon, onion, garlic, and cheddar until fairly smooth. Cut off the top of your peppers. Put on protective gloves and safety glasses. Cut a slit down one long side of each pepper, scrape out seeds and membranes carefully so you don’t break the pepper completely. Stuff with mixture and press back together. Serve or cover and refrigerate.

Recipe Notes:
If you’ve never done your own crumbles before, the method I like (remember I am very lazy) is cook and drain your bacon put all of it on paper towels in the freezer, wait a few hours and crush it with your hands.

Not everyone digs heat. I totally get that. Swap mini sweet peppers for the jalapeños and done.

Some people love heat. Swap jalapeños for habaneros and halve the filling.

King Ranch Casserole – Low Carb Version

I loved this dish when my kids were little. It always came together so solid and tasty. However, since the original recipe calls for canned soups and tortillas, I had to ditch it even before I started low carb. In this recreation, the cheese really holds the casserole together but it is not going to be the solid portions that accompany the original dish.

Nutrition info for casserole only as calculated by Happy Forks
Serves 6
Calories 434
Protein 46.22 g
Fat 24.56 g
Carbohydrate 5.93 g

1.5 pounds Boneless, skinless chicken breasts
1 can diced tomatoes and green chilies
8 ounces canned mushrooms
1 cup Sour Cream
2 cups shredded cheddar cheese

Preheat the oven to 350°C/177°F. Dice or chunk the chicken, cook and season as desired. I sautéed in a bit of oil and seasoned with dried onion, chili powder and coarse black pepper. Drain the meat, mushrooms and tomatoes. Mix together with the cheddar and sour cream. Mix thoroughly. In a LIGHTLY greased 9*13 pan, spread the mixture. Bake for 45 minutes.

Recipe notes –
You can totally use fresh mushrooms for this but you will want to cook and drain them first.
The dish has a quesadilla type quality, so it could be served on tortillas to the high carb crowd.

Beef Taco Bake

This is a low carb casserole that is easily turned into a versatile family meal. I serve it with a quarter head of shredded lettuce for my husband and I and on top of tortilla chips for the kids. You could make low carb taco shells and use this as your taco meat or serve it as the stuffing on halved mini peppers or jalapeños.

The nutritional information is for the bake alone.
Per serving, as written. Calculated by Very Well Fit.
Calories 448.25
Carbohydrates 9.25 g
Fat 18.85 g
Protien 58 g

Serves 4
1 pound ground beef
1 can Diced Tomatoes and green chilies, drained
2 cups cottage cheese, drained
1 cup Shredded Cheddar cheese

Preheat oven to 350° F/177°C. Brown the meat. If you want to season it, do this now. You could use any taco premixed seasoning, or combine your own. I used equal parts cumin and chili powder, onion and garlic. Drain the meat, diced tomatoes and chilies and cottage cheese. Mix together. Mix in half the cheddar cheese. Grease a 9 x 9 pan. Spread mixture in pan. Top with remaining cheddar cheese. Bake for 30 minutes.

Recipe notes.

I’m pretty lazy and I can’t stand a mess, so most of this gets mixed together in the colander in the sink. It saves time and clean up.

It is still going to be pretty gooey but the more juice you get out of it, the better it sets up.

If you are after an ultra low carb goal, serve it as is and cut the carbs further by swapping ricotta for the cottage cheese and doubling or tripling your seasoning.

Low Carb Frick-A-Dilly Burger

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When I was younger my Mom made Frick-A-Dilly Burgers all the time, it was a way to stretch the Hamburger meat to feed us all. It was amazing how she could stretch a dollar.

This Burger can be eaten alone or as a burger, as a Low Carb Dish I don’t recommend what my Mom would do, load with gravy and treat like Meatloaf someday’s. lol

This is an easy recipe with very few ingredient’s, I’m only making this a two burger recipe just double the ingredient’s for more.

Here is what you will need.

INGREDIENT’S:

1/2 lb ground beef or turkey

1/4 cup peppers any kind will do (green bell,yellow,red,orange).

1/4 cup Onion chopped fine

1/4 cup pork skins any flavor is fine (this is to replace bread crumbs.)

1/4 cup olive oil

Garlic Salt

Pepper

NOTE: I’m going to fry these burgers on the stove but these are GREAT on the grill, just make sure you spray the grill with Pam,non-stick spray.

LETS COOK!

Prepare your ingredient’s

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Add Burger meat and all ingredient’s except Egg. Mix with fork well.

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Add Egg to middle and fork and fold , mix well.

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Next separate and pad out your patties, add more salt and pepper to top.

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Add oil to pan and heat on medium high. Add burgers when oil is heated.

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  Leave it alone let it cook about 3-5 min each side. Don’t rush it will start to crumble!!

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Take out of Pan and set on paper towels for a min.

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Is it Done??

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Sure is, my Orange peppers looks like carrot, its not…lol.

Ok you can plate these a few way but in going to show you two.

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OR……

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Don’t forget the Top!!!

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YUM! You guys play with this, you can add Low Carb ingredient’s of all kinds, Spice it up! My mom use to add tomato sauce and chili powder , very tasty. But watch that Carb #’s.

Take care Guys see you soon…..HUGS!

Low Carb Philly Cheesy Steak Wrap

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I’ve never cared for Philly Cheese Steak, and now I no why, It was the Bread. I took away the fat hoagie and I’m in love! This light but hearty replica is AWESOME!

Trying some simple easy recipes to help my Son on his quest for a flat Abs! Hes an active full time College student and this is going to be a huge hit with him.

INGREDIENTS

1 Package (6 oz) Beef Steak fully Cooked (or your on leftover steak)

Romaine Large leaves (I used Butter lettuce,its what i had, its good too 🙂 )

Provolone cheese

1 Green Bell Pepper Sliced

1 Large Onion (I use Sweet onions)

1 Cup Portabella Mushrooms (sliced)

2 Tablespoons Extra Virgin Olive Oil

1 Tablespoon of Butter

Salt and Pepper

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There we go!

Ok Guys, Grab a large pan or your Griddle and lets get cooking!

LETS COOK

Lets Prep! Grab your Bell Pepper, Onion and Mushrooms wash and slice. Don’t wash Mushroom just wipe with a dry towel.

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In a Large pan or Griddle (Im going to show both) turn burner to Med  and add Oil and Butter. And toss in your sliced Veggie’s. NOT YOUR MUSHROOMS JUST YET!

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Saute Veggie’s until tender and slightly brown, add Salt and Pepper, if they start to Cook too fast turn burner down and continue to saute.

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Add your Mushrooms and Saute just a little more 🙂

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Add your MEAT, Yeah look how simple!

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Saute just a tiny bit more to heat the meat.

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Ok Guys, now you can put your mixture into a plate and finish this next step in the same pan, but I love pulling out the Griddle. 

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Separate into large spoonfuls and turn Griddle on low, we are just going to melt the Cheese. Actually, you can melt the cheese anyway you guys want too, that’s really all we are doing at this step, but PLEASE DO NOT melt in Microwave it toughens up the juicy tender Steak.

Get your Lettuce wrap ready while cheese is melting.

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Using a large Spatula gently lift and place on Lettuce.

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Roll and ENJOY! 

This Recipe makes about 6 to 8 Wraps depending on the size of your wrap. It stores really well and you can tote to work or school.

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I hope you Enjoy! Take Care Everyone .