CHICKEN PARMESAN CASSEROLE

CHICKEN  PARMESAN CASSEROLE

Olivia found this satisfying chicken recipe on a site called www.ibreathimhungry.com.  It has everything you like about chicken parmesan without the added carbs and sugars.  It is loaded with flavor from herbs like parsley and basil with a healthy amount of garlic added in to pack a punch.  The addition of spaghetti sauce adds a smooth and pleasing texture to the dish.

If you've been watching your carbs and calories, you will like what this unique casserole has to offer.  Try it soon and you will probably find yourself making it again and again.
-Nanette

CHICKEN PARMESAN CASSEROLE

Ingredients

For the chicken:

• 1.5 lbs boneless skinless chicken breast
• 1 egg
• 1/2 cup almond flour
• 1/4 cup grated parmesan cheese
• 1/2 tsp kosher salt
• 1/8 tsp ground black pepper
• 1/2 tsp garlic powder
• 1 tsp dried parsley
• 1/2 tsp dried basil
• 3 Tbsp olive oil for frying

For the casserole

• 4 cups cooked spaghetti squash, well drained
• 1 Tbsp olive oil
• 1/2 tsp kosher salt
• 1/8 tsp ground black pepper
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• 1/2 Tbsp dried parsley
• 1.5 cups easy keto marinara sauce (or low sugar jarred sauce)
• 6 ounces fresh mozzarella
• Fresh basil, chopped (optional for garnish)

Instructions

For the chicken:

1. Cut the chicken into 2 inch pieces.
2. In a small bowl, beat the egg.
3. Combine the almond flour, parmesan cheese, salt, pepper, garlic powder and dried parsley in another medium bowl.
4. Dip the pieces of chicken, one or two at a time into the egg solution and then the breading mixture – then remove to a clean plate.
5. Heat the oil in a nonstick saute pan until hot. Cook the breaded chicken pieces on both sides until golden brown. Remove to a paper towel-lined plate.
6. Combine the cooked spaghetti squash, olive oil, salt, pepper, and parsley in a medium bowl and toss well to coat. Spread the squash out in a 8 x 12 (or equivalent) oven safe dish.
7. Spread the cooked chicken pieces over the top of the squash.
8. Spoon the marina sauce over the chicken and squash.
9. Cut or tear the mozzarella into pieces and place them over the chicken.
10. Bake in a 375 degree (F) oven for 30 minutes, or until the cheese is melted and the casserole is heated through. Garnish with fresh chopped basil and serve hot.

LOW CARB BISCUITS AND GRAVY

LOW CARB BISCUITS AND GRAVY

Olivia found this recipe at www.theskinnyfork.com.  The idea of low carb biscuits and gravy seems like kind of an oxymoron, but it is true!  I have not personally had these myself but according to Olivia if you make these with the idea that , "Hey I can have biscuits and gravy on a low carb diet" you will really enjoy them.  When she fixed them she shared with me that they were really good.

Part of the success of following a low carb diet plan is finding ways to have some of your favorite comfort foods and not feeling like you are sacrificing every single day.  Recipes like this one may help you keep to a healthy eating plan.  Hope you enjoy it!
-Nanette

 

LOW CARB BISCUITS AND GRAVY

Ingredients:
Biscuits:
1 1/2 C. Almond Flour
1 Tbsp. Baking Powder
1/2 Tsp. Garlic Powder
1/4 Tsp. Salt
1/3 C. Sour Cream (Or Plain Fat-Free Greek Yogurt)
2 Whole Large Eggs
4 Tbsp. Butter
1/3 C. Shredded Cheddar Cheese

Gravy:
1 Lb. Lean Ground Turkey Breakfast Sausage
8 Oz. Cream Cheese, Softened
1/2 C. Heavy Cream
1/2 C. Reduced Fat Milk
1/2 Tsp. Onion Powder
1/4 Tsp. Salt
1/8 Tsp Pepper

Directions:

Preheat the oven to 400 degrees F. and line a baking sheet with foil or a silicone baking mat for easy clean-up and lightly coat with non-stick baking spray.
Sift together the 1 1/2 C. Almond Flour, 1 Tbsp. Baking Powder, 1/2 Tsp. Garlic Powder, and 1/4 Tsp. Salt.
In another bowl, mix together the 1/3 C. Sour Cream, 2 Whole Large Eggs, 4 Tbsp. Butter, and 1/3 C. Shredded Cheddar Cheese until well combined.
Add the dry ingredients to the wet ingredients until just combined. Do NOT over mix.
Scoop the dough out in about 2 Tbsp. at a time and place onto the prepared baking sheet about 2" apart.

Place the baking sheet into the oven and bake for 10-12 minutes or until golden brown on the tops.

While the biscuits are baking, brown the 1 Lb. Lean Ground Breakfast Sausage in a large skillet over a medium-high heat. Do NOT drain off.
Add the 8 Oz. Softened Cream Cheese and stir until melted.

Pour in the 1/2 C. Heavy Cream, 1/2 C. Reduced Fat Milk 1/2 Tsp. Onion Powder, 1/4 Tsp. Salt, and 1/8 Tsp Pepper.

Reduce the heat to simmer and continue to cook, stirring constantly for about 5 minutes.
Once the biscuits are done, remove them from the oven and cut in half.
Top each with about 1/4 C. of the gravy and enjoy right away!

FROZEN WHIPPED PINEAPPLE

FROZEN WHIPPED PINEAPPLE
Olivia found this great, refreshing summertime dessert on a site called www.cleanfoodcrush.com.  It is super for those times when you crave something like ice cream or sherbet but don't want to partake of the calories or carbs.

Olivia has had a great deal of success losing weight and eating healthier by making a few changes such as the types of sweeteners she uses and using ingredients like almond milk or coconut milk.

This frozen dessert reminds me of pineapple whips we used to get at the county fair or pineapple sherbet I would eat as a child.  Pineapple is such a great fruit that is big on flavor, texture, and just the right amount of tartness.

Try making this sweet treat the next time you crave something cold and yummy.
-Nanette

Frozen Whipped Pineapple

Ingredients

• 5-6 cups frozen pineapple chunks (let thaw a teeny 'tiny bit before blending...maybe 3 minutes on the counter, we still want it frozen...just not SOLID)
• 1/2 - 1 cup COLD unsweetened almond milk, or COLD coconut milk (I used coconut milk today) Start with 1/2 cup liquid and continue adding while blending until desired consistently is achieved.
• You can use a touch of sweetener if you choose (raw honey, stevia, pure maple....you really don't need a lot! A few drops will do...raw honey tastes the best with pineapple). I do NOT use any sweetener, and each one of my children love it!

Instructions

1. Blend everything in a high-powered blender until desired consistency.
2. I used a low setting, stopping several times to stir, in order to get it to process. I use a blentec blender. If your blender is not high powered, then try a food processor...or just be very patient with it. It will work!
3. Optional: Add a few fresh slices of Pineapple on top!