Family Friend Low-Carb Part 5: Spicy Cauliflower Casserole

We have quite a few nights every month where there are multiple appointments, errands that need to be run as soon as The Wife gets home from work, teenager crisis that need to be handled, animals that need to be fed. It can get a bit chaotic.

This is another one of those quick meals that is super easy to prep. Because it's an oven casserole, it takes a hour to bake, but the prep literally takes about five minutes. We use it on nights when we have a ton of other things happening around the house that takes up. (This recipe also has a slightly higher than normal carb count than we would normally consume at dinner. So, when you make it, make sure the rest of your day allows for additional carbs.)

1 lbs spicy breakfast sausage
1 can/box condensed cream of chicken soup (we like Pacific Naturals Organic)
1/3 cup heavy whipping cream
1/4 cup water
1 small head cauliflower
2 cups shredded cheddar cheese
Season to taste (I generally use sea salt and black pepper, but that depends on which soup we use)

Preheat oven to 350 degrees. Brown sausage and drain. Chop cauliflower into to bite sized pieces or finer. Layer cauliflower and top with sausage. Combine soup, cream, and water in a bowl and pour over cauliflower/sausage. Bake in foil covered casserole dish for one hour. Remove foil, top with cheese, and bake for five additional minutes to melt cheese.

So easy. So delicious!

NUTRITIONAL INFORMATION
Servings: 6 servings
Calories: 452
Protein: 20
Fat: 36
Carbs: 11
Fiber: 3
Net Carbs: 8

Family Friendly Low Carb Part 4 - Broccoli Bacon Cheese Soup

It's cold! I'm trying not to whine too much about it, especially since we just had the upstairs of our house insulated and the average temperature indoors has gone up ten degrees.  But it's FREEZING! And we haven't even hit December 1st yet. I am absolutely not prepared for winter temperatures this year.

When it's cold, I want soup! I want something that is going to warm me from my core, both physically and spiritually. Because soup tends to take a number of steps to prepare, I feel like it's just full of love. Cook the meat, chop the veggies, make the stock; all labors of love. And preparing soup for my family makes me feel like I am truly nourishing them. It's just good all the way around. 

Broccoli Bacon Cheese Soup

Ingredients:

• 6 slices bacon 
• 4 cups chicken stock
• 1/2 teaspoon salt
• 1/2 teaspoon cayenne pepper
• 3 cups broccoli - coarsely chopped
• 1 cup heavy cream
• 1/2 cup water
• 1 1/2 cups shredded sharp cheddar cheese 

In a stock pot, cook bacon until crispy. DO NOT DRAIN THE GREASE. 

Add the stock, salt, and cayenne to the bacon. Bring to a simmer. 

While you are waiting for the stock to come to a simmer, steam the chopped broccoli. 

Add the broccoli to the stock and allow to simmer for five minutes. Reduce heat to low.

Just before you serve the soup, add the cream, water, and cheese.  

Stir constantly until the cheese is melted. Serve immediately.

Family Friend Low-Carb Part 3: Chili

I am very lucky to be home during the day so that I can do any meal prep throughout the day. But I still try to keep meals very simple to prepare, because I really treasure the time that my family is home. We already lose 10 hours a day to the annoying work/commute monster. I’m not going to give up any more time than necessary to the kitchen monster.

This recipe requires that you brown your meat a  head of time, but if you find that takes too much time and want to really simplify your weekday meal prep, brown enough meat on Sunday for all of the recipes that call for browned ground beef. Separate it out into individual recipe containers, or store it in one large bowl in the fridge and measure it out on the day of.

Keto-Friendly Chili

Servings: 6

Carbs: 4.2 g

Fat: 20.0 g

Protein: 31.7 g

• 1.5 lb Ground Chuck Beef 80/20
• 1 tsp Ground Cumin
• 2 tsp Minced Garlic
• 2 tsp Chili Powder
• 1 tsp Ancho Chile 
• 1 reg. can Petite Diced Tomatoes
• 1 flat White Mushrooms, sliced
• 1 Red Bell Pepper, diced

In a large skillet, brown meat on medium heat. Add cumin, garlic, chili powder, and ancho powder. Combine beef mixture with peppers and mushrooms in crock pot on low heat. Cook for 5-6 hours and top with cheese & sour cream.

Family Friend Low-Carb Part 2: Meatloaf Muffins

The first time that we started eating Keto, I was at a complete loss for dinner ideas.  We ate lots of chicken breasts wrapped in bacon, hamburger “steaks”, and spinach salads. We started trying recipes that we found on Pinterest and all over the internet. Though we learned quickly that just because someone lists something as Keto-friendly or low-carb, does not guarantee that the recipe is. Check the nutritional info. Let my mistake be your lesson!

Being a creature of habit, I tend to stick with a pretty simple breakfast and lunch routine. Usually some sort of veggie and egg scramble when I wake up and a spinach salad around lunchtime. Throughout the day I will munch on cheese or almonds if I find myself getting snacky. But dinner. Oy dinner.

And so, the “week of Low-Carb/High-Fat Dinners” has been inspired.

Meatloaf Muffins

Servings: 12 muffins

Fat: 21 g

Carbohydrates: 4 g

 Protein: 19 g

• 2 lbs Ground Beef
• 3 Eggs
• 2 Pieces of Raw Bacon, Cut Very Finely
• 1 cup Parmesan (Use the shaker kind. This is your binder.)
• 8oz Tomato Paste
• 3 Tbs Soy Sauce
• 1 Tbs Onion Powder
• Fresh Ground Black Pepper to taste
• 4 Cloves Minced Garlic

Preheat oven to 350 degrees. Mix all ingredients well. Divide into muffin tin. (I’m a bit finicky about things like this and weighed my entire recipe out, 1200 g. So each muffin tin got 100 g.) Bake. 25-35 minutes You’ll want to check the internal temp of the muffins. It should be at 160+. Allow muffins to rest for ten minutes.

Family Friendly Low-Carb pt. 1

Last night was one of THOSE nights.  The Boy had bass lessons directly after school.  The Wife had errands to run including picking up our little foster kitten from the vet. Between those two things, there was no way we were going to sit down to eat until after 7:00 p.m.
When we’re short on time, our family has a few tried and true recipes that we stick to that are quick, low-carb, and delicious!
One of our favorites is Chicken Lazone. I found the recipe on food.com quite awhile ago. The description there says that this recipe is based on the Chicken Lazone at Brennan’s Restaurant in New Orleans.  I have to say, it’s delicious enough to be served in a restaurant.

Brennan’s Chicken Lazone

1 teaspoon salt
1 1/2 teaspoons chili powder
1 1/2 teaspoons onion powder
2 teaspoons garlic powder
4 whole boneless skinless chicken breasts
1/4 cup butter, divided
1/2 cup heavy cream

Directions

:Combine the seasonings and coat chicken breasts.

In large sauté pan melt half of the butter and cook chicken over medium heat for about 7 to 8 minutes, turning once.

Pour the cream into the skillet and lower the heat.

Simmer for several minutes, stirring until the sauce thickens then add the remaining butter.

When butter is melted place chicken breasts on four plates and top with the sauce.