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Keto and Paleo recipes

Ham, Ricotta and Spinach Casserole

Ham, Ricotta and Spinach Casserole

 

Yields 15 servings of Ham, Ricotta and Spinach Breakfast Casserole

THE PREPARATION

  • 12 large eggs
  • ¼ cup heavy whipping cream
  • 1 cup ricotta cheese
  • ½ small yellow onion
  • ¼ teaspoon salt
  • ½ tablespoon Garlic and Herb seasoning
  • 9 ounce box frozen spinach, water squeezed out
  • 1 pound diced ham

THE EXECUTION

1. Preheat oven to 350°F, and start by chopping half a yellow onion.

2. Blend the four eggs, heavy whipping cream, ricotta cheese, and onion until smooth. Put to the side.

3. In another bowl, whisk together the rest of the eggs.

4. Add the blended mixture to the eggs and whisk together. The blended mixture will help keep the eggs together, almost like a crust.

5. Stir in the salt and garlic and herb seasoning until fully mixed in.

6. When done, fold in the spinach and diced ham.

7. Spray a 9×13 casserole dish with cooking spray and pour the batter into the dish.

8. Bake for 30-35 minutes at 350°F or until the top looks fully cooked.

This makes a total of 15 servings of Ham, Ricotta and Spinach Breakfast Casserole. Each slice comes out to be 113.8 Calories, 8.26g Fats, 2.4 g Net Carbs, and 11.46g Protein.

Ham, Ricotta and Spinach Casserole Calories Fats (g) Carbs (g) Fiber (g) Net Carbs (g) Protein (g)
12 large eggs 820 60 6 0 6 72
1 cup ricotta cheese 412 32 10 0 10 20
1lb diced ham 560 12 16 0 16 80
¼ cup heavy whipping cream 200 20 0 0 0 0
½ small yellow onion 15 0 4 0 4 0
¼ tsp. salt 0 0 0 0 0 0
½ tbsp Garlic and Herb seasoning 0 0 0 0 0 0
9 ounce box frozen spinach 60 0 9 3 6 6
Totals 2067 124 45 3 42 178
Per Serving (/15) 137.8 8.26 3 0.2 2.8 11.87

 

Special thanks to ruled me!

Creamy Garlic Butter Tuscan Shrimp

Creamy Garlic Butter Tuscan Shrimp:

Ingredients

Gluten free

Seafood

  • 1 lb Shrimp

Produce

  • 3 cups Baby spinach, leaves
  • 6 cloves Garlic
  • 2 tsp Italian herbs, dried
  • 1 tbsp Parsley, fresh
  • 1 Yellow onion, small

Baking & Spices

  • 1 tsp Cornstarch
  • 1 Salt and pepper

Oils & Vinegars

  • 5 oz Sun dried tomato strips in oil, jarred

Dairy

  • 2 tbsp Butter, salted
  • 1 3/4 cups Half and half
  • 2/3 cup Parmesan cheese, fresh grated

Beer, Wine & Liquor

  • 1/2 cup White wine
INSTRUCTIONS
  1. Heat a large skillet over medium-high heat. Melt the butter and add in the garlic and fry until fragrant (about one minute). Add in the shrimp and fry two minutes on each side, until [I]just[/I] cooked through and pink. Transfer to a bowl; set aside.
  2. Fry the onion in the butter remaining in the skillet. Pour in the white wine (if using), and allow to reduce slightly. Add the sun dried tomatoes and fry for 1-2 minutes to release their flavours.
  3. Reduce heat to low-medium heat, add the half and half and bring to a gentle simmer, while stirring occasionally. Season with salt and pepper to your taste.
  4. Add in the spinach leaves and allow to wilt in the sauce, and add in the parmesan cheese. Allow sauce to simmer for a further minute until cheese melts through the sauce. (For a thicker sauce, add the milk/cornstarch mixture to the centre of the pan, and continue to simmer while quickly stirring the mixture through until the sauce thickens.)
  5. Add the shrimp back into the pan; sprinkle with the herbs and parsley, and stir through.
  6. Serve over pasta, rice or steamed veg.

Special thanks to Cafe Delights

Low Carb Chicken Philly Cheesesteak Bowl

Low Carb Chicken Philly Cheesesteak:

Meat

  • 2 10 oz boneless chicken breasts, boneless

Produce

  • 1/2 cup Bell pepper, fresh or frozen
  • 1/2 tsp Garlic
  • 1/8 tsp Garlic powder
  • 1/2 cup Onion, fresh or frozen
  • 1/8 tsp Onion powder

Condiments

  • 2 tsp Worcestershire sauce

Baking & Spices

  • 1 dash Pepper, ground

Oils & Vinegars

  • 2 tsp Olive oil

Dairy

  • 3 slices Provolone cheese

It all begins with thinly sliced chicken breasts.  I sliced my chicken partially frozen which helps tremendously with getting the super thin slices I wanted.  If your chicken is fresh or thawed, simply place it back in the freezer for 15-20 minutes to get it to a semi-frozen state.

Next, I added my seasonings to the raw sliced chicken and made sure all pieces were coated.  I let this sit a few minutes while I warmed up a little olive oil in my skillet.  (You could complete this step up to a day ahead of time if you’d like. Just store the chicken in fridge until your ready.)

When your olive oil is heated, add the chicken slices and spread them out.  I used a ” skillet here and it allowed enough room for 2 large chicken breasts.  As the chicken browns, continue spread the pieces out and turning them so each side is nicely browned.  

For this part, you want to keep the heat at a level that keeps the chicken lightly browning- I used medium and adjusted slightly up and down from there.  (Just try not to cook it too low or it will just steam in its juices instead of browning!)

After your chicken has browned, remove it from the skillet and add back more olive oil.  It won’t take long for the oil to heat, so go ahead and get those veggies in and stir until soft.  (I used frozen veggies to save time, feel free to use fresh!)

Add the chicken back to the skillet with the peppers and onions and stir to combine.

Now lay sliced cheese over all and put a lid over this to melt.  (Take my advice and try not to use a clear lid because once you see that cheese starting to melt it gets way too tempting…)  Here I used sliced provolone, but you could also use mozzarella, pepper jack, etc.

Place sliced cheese over chicken then cover and give it a few minutes to melt.

Special thanks to Easy Health Living

Thai Coconut Chicken Soup

MACROS PER SERVING:

• 325 Calories
• 20g of Fat
• 29g of Protein
• 7g of Net Carbs
Servings Prep Time Cook Time
4 servings 10 minutes 45 minutes
Thai Coconut Chicken Soup - Tom Kha Gai
Ingredients
  • 6 cups chicken broth
  • 2 stalks lemongrass
  • 10 kaffir lime leaves (or 1 lime)
  • 1 inch fresh ginger (grated)
  • 1/2 tsp sea salt
  • 1 lb boneless skinless chicken thighs
  • 10 oz. mixed mushrooms (we used white, oyster and shiitake)
  • 1.5 cups coconut cream
  • 1 tbsp fish sauce (optional)
  • 1 chili pepper (optional)
  • cilantro (to taste, for garnish)
Instructions
  1. Start by heating the chicken broth in a soup pot on medium-high heat.
  2. Whack the lemongrass stalks with the blunt end of a knife a few times to help release its aroma. Then cut it into about 4 1-inch pieces. Add them to the chicken broth along with the kaffir lime leaves, grated ginger and sea salt. (If you don’t have kaffir lime leaves, you can use the juice of 1 lime plus its zest).
  3. Let the broth simmer for about 20 minutes. Then strain out the solids.
  4. Into the now-strained broth, add the chicken thighs and mixed mushrooms. You can use 10 oz. of just white mushrooms but using mixed mushrooms adds some different flavors to the soup that are very pleasant.
  5. Let the chicken and mushrooms cook for 20 minutes.
  6. Once the 20 minutes are up, take out the chicken thighs and shred them. Add them back in along with the cup of coconut cream and fish sauce.
  7. Let this cook for about 5 minutes. Taste it and add more salt if necessary.
  8. To serve, split among 4 bowls and garnish with chopped chili pepper (optional) and cilantro or parsley to taste. Enjoy!

Special thanks to Tastaholics

Artichokes with Lemon-Butter

INGREDIENTS

  • 4 medium Artichokes (Globe or French)
  • 4 fruit (2-1/8″ dia) Lemon
  • 2 tbsps Coriander Seed
  • 2 tbsps Salt
  • 1/2 cup Unsalted Butter Stick

DIRECTIONS

  1. Bring 4 quarts of water to a boil in a large pot. Trim the stems of the artichokes to about 2 inches.
  2. Halve 3 lemons and squeeze juice into water.  Add lemon halves, coriander seeds and salt.  Place artichokes in the cooking liquid, and cover with a heavy plate to keep them from floating. Boil 15 minutes, until a paring knife, inserted where the stem meets the bottom, comes out easily.  Remove and drain excess water.
  3. In a small bowl, melt butter in a microwave or saucepan.  Mix in juice of remaining lemon, salt and pepper.
  4. Serve each person one whole artichoke, accompanied by a ramekin of butter sauce and a large bowl for discarded leaves.  Season with freshly ground salt and pepper to taste.

Special thanks to Atkins Diet

Beef Stew

Ingredients
  1. 1.5lbs Beef Stew meat (may also be called “stew beef”)
  2. 2 14.5oz cans chili-ready diced tomatoes (organic)
  3. 1 tbsp chili mix – pre-packaged or one you make yourself.
  4. 1 cup beef broth
  5. 2 tsp hot sauce
  6. 1 tbsp worcestershire sauce
  7. salt (to taste)
Instructions
  1. Turn your crockpot on to high.
  2. Add all ingredients and mix.
  3. Cook for 6 hours on high.
  4. After 6 hours, break up meat with a fork and pull apart within the crockpot.
  5. If you think it needs salt, now is the time to add it to your taste (I added only a pinch).
  6. Then, cook for two hours on low and enjoy!
Macros
  1. Net Carbs: 9g
  2. Calories: 222
  3. Fat: 7g
  4. Carbohydrates 11g
  5. Fiber: 2g
  6. Protein: 27g
By Amanda C Hughes
Special Thanks to Wicked Stuff

Spaghetti Squash Lasagna

Low-Carb Spaghetti Squash Lasagna Recipe

9 net carbs per serving, makes 4 generous servings.

Ingredients:

  • 2 1/2 cups Spaghetti squash (roasted for an hour on 350 or nuked for 20)
  • 1lb organic grass fed ground beef
  • 1 cup grated Parmesan cheese
  • 1 tsp chili powder
  • 1/2 tsp oregano
  • 1/2 tsp basil
  • 2 cloves of garlic minced (1 tsp)
  • 5 grinds of sea salt
  • 3 grinds of fresh pepper
  • 1 egg
  • 3/4 average-sized jar pasta sauce (Rozzano Marinara Sauce is 2 net carbs per 1/2 cup)
  • 1 tsp crushed red pepper flakes
  • 2 cups shredded mozzarella cheese

Directions to cook low-carb spaghetti squash

Roast your spaghetti squash in the oven for a hour on 350 or nuke it in the microwave for 20. Let it sit 5 minutes afterward. Here are some tips on how to cook it.

Heat sauce on the stove on simmer and add red pepper flakes. Let simmer (cover on).

Mix meatball ingredients in a bowl and roll into quarter-sized mini meatballs.

Heat a large frying pan on medium with a tablespoon of ghee / butter / oil / whatever you like.

Cook meatballs in the frying pan and cover. Flip when halfway browned (approx 3-5 minutes).


When meatballs are cooked through, uses a slotted spoon to add them (without the grease and fatty aftermath) into the sauce.

Meanwhile, cut the squash in half and dig out 2 1/2 cups of spaghetti squash (remove seeds and guts first). Set aside.

In a small bread pan (tall and skinny), layer sauce, squash, meatballs, sauce, mozzarella, squash, meatballs, sauce, mozzarella.

Bake on 350 for 30 minutes.

Special thanks to Wicked Stuff

Dill Chicken Salad

 

Dill Chicken Salad – Low Carb, Paleo
Ingredients
  • 1 lb chicken breast, cooked and cubed
  • 1/2 cup celery, diced (one large rib)
  • 1/3 cup onion, finely chopped
  • 3/4 cup mayonnaise, more to taste
  • 1 tbsp + 1 tsp Dijon mustard
  • 3 tbsp fresh dill OR 3 tsp dried dill
  • sea salt and black pepper, to taste

Instructions

  1. In a large mixing bowl, combine chicken, celery, onion, mayonnaise, Dijon, dill, sea salt and black pepper. Mix until well combined.
  2. Serve on fresh lettuce leaves or just dig right in!

Notes

Per Serving – 1/2 Cup Calories: 236 | Fat: 16.5g | Protein: 12g | Total Carbs: 1.5g | Fiber: .25g | Net Carbs: 1.25g

Special thanks to Peace Love and Low Carb

Truly Crispy Oven Baked Buffalo Wings

Truly Crispy Oven Baked Buffalo Wings
Prep Time
15 mins
Cook Time
1 hrs 10 mins
Total Time
1 hrs 25 mins
This recipe uses a technique discovered by Cook’s Illustrated to make chicken wings in the oven that come out so crispy that it’s hard to believe they aren’t deep fried. Tossed in a classic hot sauce and served with a side of blue cheese dip and celery sticks and you have one of the most genius food combinations this world has ever seen! Comprehensive FAQ is available in the original Crispy Baked Wings.
Course: Chicken Wings, Party Food
Cuisine: American
Servings: 8
Calories: 476 kcal
Author: Nagi | RecipeTin Eats
Ingredients
Crispy Baked Wings
  • 4 lb / 2 kg chicken wings, wingettes & drumettes (Note 1a)
  • 2 tbsp baking powder (NOT baking soda / bi-carb soda)
  • 3/4 teaspoons salt
Sauce
  • 4 tbsp / 60g unsalted butter, melted
  • 1/2 cup Frank’s Original Red Hot Sauce (Note 1b)
  • 1 tbsp brown sugar
  • 1/4 tsp salt
Blue Cheese Dip
  • 1/2 cup crumbled blue cheese, softened (I use gorgonzola)
  • 1/2 cup sour cream
  • 1/4 cup mayonnaise
  • 1 clove small garlic, minced
  • 1 – 3 tbsp milk
  • 2 tbsp lemon juice
  • 1/2 tsp salt
  • Black pepper
To Serve
  • Celery sticks
  • Lots of beer
Instructions
Crispy Baked Wings
  1. Lay the wings on a rack on a rimmed baking tray and let them dry in the fridge overnight. Alternatively, pat them dry with paper towels.
  2. Preheat the oven to 250F / 120C (all oven types – standard/convection/fan). Put one oven shelf in the lower quarter of the oven and one in the top quarter.
  3. Place the wings in a large ziplock bag. Add the baking powder and salt. Shake the bag to coat the wings evenly.
  4. Line the tray with foil. Spray the rack on the baking tray with oil. Place the wings skin side up on the rack (ok if snug, they shrink). Bake on the lower shelf in the oven for 30 minutes.
  5. Then move the tray up to the higher shelf and turn the oven up to 425F / 220C. Bake for a further 40 to 50 minutes, rotating the tray halfway through. The wings do not need to be turned over. The wings are ready when they are dark golden brown and the skin is very crispy.
  6. Toss with Hot Sauce and serve immediately with Blue Cheese Dip and celery sticks. They can be served plain, with a dipping sauce or tossed in sauce.
Sauce
  1. Whisk together the Sauce ingredients. Keep warm or reheat just prior to using.
Blue Cheese Dip
  1. Mash the blue cheese with sour cream until smooth (or to your taste).
  2. Add remaining ingredients and mix well until combined, using milk to get it to the consistency you want.
  3. Store in the fridge until required. Remove from the fridge 15 minutes before serving.
Recipe Notes

1a. Here in Australia, chicken wings are usually sold whole rather than cut into drumettes and wingettes. While this recipe can be used for whole chicken wings, I prefer to cut them to make them easier to eat. See below post for how to cut wings. My butcher charges almost double if I get him to do it, so I prefer to do it myself!

You will need 2.15kg / 4.3 lb of whole wings to make 2kg/4lb of wingettes and drumettes, after taking into account the wing tips which are discarded.

1b. If you are in Australia, you can find Frank’s Hot Sauce at Coles and Woolworths in the section where tomato sauce, tabasco etc are. It costs around the same as other hot sauces. If you can’t find Franks, then any other hot sauce will do just fine. Even sriracha works – just add 1 tsp of sugar.

2. You will notice once the wings come out of the oven that they are smaller than usual. This is because the fat under the skin melts off (renders out) while baking in the low oven.

3. The wings will not bake to a dark golden brown unless you leave them in for 1 hr+. They bake to a golden brown. You will know they are done because the skin will be lovely and crispy.

4. The recipe for the wings is from Cook’s Illustrated “Meats Book” cookbook. The sauce recipe is my own.

5. To reheat: Allow to cool, then cover and refrigerate – do not coat with sauce. The skin will wrinkle and soften. Preheat oven to 200C/390F. Spread wings out on tray, skin side up, and bake for 5 to 8 minutes or until the skin puffs up so the wrinkles smooth out and becomes crisp again.

6. These stay crispy for as long as the wings are warm, so around 20 – 30 minutes. The skin stays crispy for around 10 – 15 minutes after tossing in the sauce, then after that they start to soften but not go soggy, up to around 30 minutes. If you reheat after tossing in sauce, they go soggy.

7. Comprehensive FAQ is available in the original Truly Crispy Oven Baked Wings.

8. Nutrition per serving, including all the sauce (excludes blue cheese dip).

Special thanks to

Guilt Free Portobello Bun Burgers

Portobello “Bun”

  • 2 Portobello Mushroom Caps
  • 1/2 Tbsp. Organic Extra Virgin Coconut Oil
  • 1 clove Garlic, minced
  • 1 Tsp. Oregano
  • Pinch Salt
  • Pinch Freshly Ground Black Pepper

Delicious Burger Patty

  • 6 Oz. Organic, Grassfed Beef or Bison
  • 1 Tbsp. Dijon Mustard
  • 1 tsp. Salt
  • 1 tsp. Freshly Ground Black Pepper
  • 1/4 Cup Cheddar Cheese

1. Preheat your griddle to high.
2. In a bowl, combine the coconut oil, garlic, oregano, salt and pepper.

Guilt Free Portobello Bun Burgers

3. Clean portobello mushrooms by scraping out the gills. Add portobello caps, brush to coat, and let them marinade until ready to grill the meat.

Guilt Free Portobello Bun Burgers

4. In a separate bowl, combine ground beef, dijon, salt, pepper, and cheese.

Guilt Free Portobello Bun Burgers

5. Form meat mixture into a rounded patty.

6. Place “buns” on grill and let them cook for about 8 minutes or until heated through.

Guilt Free Portobello Bun Burgers

7. Add burger to the grill and cook for 5 minutes per side(medium rare).

Guilt Free Portobello Bun Burgers

8. Remove portobello caps and burger from the grill.

Guilt Free Portobello Bun Burgers

9. Wrap that sweet burger between your two mushroom buns, and lay on the fixin’s. Sugar free ketchup, onion, arugula, tomato – whatever you like!  These are great served with our fried mac and cheese.

Guilt Free Portobello Bun Burgers

If you need lower macros on this one, it’s really easy. Just get smaller portobello caps, and use less meat. Switch to chicken or turkey, and make some sliders instead!

Burger on Portobello Buns Calories Fat(g) Carbs(g) Fiber(g) Net Carbs(g) Protein (g)
2 Portobello Mushroom Caps 70 2 6 4 2 8
1/2 Tbsp. Coconut Oil 60 7 0 0 0 0
1 Garlic clove 5 0 1 0 1 0
6 Oz. Beef 470 30 0 0 0 46
1 Tbsp. Dijon Mustard 20 0 0 0 0 0
1/4 Cup Cheddar Cheese 110 9 1 0 1 6
Totals 735 48 8 4 4 60

Special Thanks to ruleme. me