Tag: garlic

Keto Cajun Chicken (Keto, Low-Carb, GF)

keto cajun chicken

 

One of my favorite cuisines, if not my favorite, is Cajun! I was first introduced to it as a child when my mom made the best gumbo ever! That was all I had ever tried until I moved to the gulf coast at the age of 29. Soon after we moved to Pensacola, Florida we were introduced to authentic Cajun food, and I honestly thought I had found the food of my long, lost forefathers!

I found this recipe on centercutcook.com, where there were a ton of delicious looking recipes. Most Cajun dishes begin with The Holy Trinity which consists of onion, celery and bell pepper. For carbohydrate’s sake, the onions were not used in this recipe. However, add a small amount of chopped onions if you prefer and recalculate the macros.

I have tried many wonderful keto dishes, but this is by far my favorite! Served over riced cauliflower, you will never know you are eating for health. This recipe is just the beginning of my keto Cajun journey; I have all sorts of ideas running through my head.

keto cajun chicken
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Keto Cajun Chicken

Course Main Course
Servings 4
Author Amye Melton

Ingredients

  • 1 lb. boneless, skinless chicken breasts sliced thin and cut into strips
  • 2 tbsp. Cajun seasoning or to taste
  • 2 tbsp. butter
  • 1 med. red bell pepper diced
  • 1 med. green bell pepper diced
  • 1/2 c. diced celery
  • 2 cloves garlic minced
  • 1 tsp. smoked paprika
  • 1/4 tsp. salt
  • 1/4 tsp. ground black pepper
  • 3/4 c. chicken bone broth
  • 1/3 c. heavy cream
  • 2 tbsp. tomato paste
  • 8 oz. Monterey Jack cheese shredded
  • 2 tbsp. chopped fresh parsley

Instructions

  • Sprinkle sliced chicken with Cajun seasoning, set aside.  
  • Melt butter in a large skillet, over medium-high heat.  
  • Add chicken, stirring occasionally, saute until cooked through.  Remove from pan and set aside.   
  • Add bell pepper and celery and cook until tender.  
  • Add garlic and cook until fragrant.  
  • Stir in paprika, salt, and pepper.  
  • Add chicken broth, cream and tomato sauce and whisk.  
  • Bring to a boil then reduce heat to a simmer.  Simmer for several minutes until the mixture has thickened slightly.  
  • Stir in cheese, stirring until melted.  
  • Add chicken to sauce and stir to coat.  
  • Serve over riced cauliflower, if desired.  Sprinkle each serving with chopped parsley.

Notes

Nutritional Information:
Net Carbs: 6 g.; Fat: 35 g.; Protein:  51 g.; Calories:  558
 

Ranchman’s Steak Butter


Keto has changed my life tremendously. I feel better than ever before. I’m more confident that I have been in years and I love shopping for clothes again. Not only do I praise keto for feeling better in my clothes, but my blood pressure is also down, the numbers on my latest blood test was excellent.

It’s true, I do get a little overzealous when I talk about keto. I want everyone to experience the joy that I have. Keto is misunderstood by so many. I honestly think that most people with negative opinions have not read and studied this lifestyle. Most hear a negative comment from someone and go from there. When you hear negative feedback though, find out the facts. What happened that made this person have a bad experience. What exactly were they doing? Were they doing the shakes, supplements, were they eating healthy fats and balancing their diets with plenty of low-carb vegetables? If you dig a little bit, you can probably pinpoint what went wrong for them.

I have been keto since September 2018 and still have so much to learn. It is beneficial that I have friends on this same journey. We support each other by sharing recipes, accomplishments, and frustrations.

This week’s recipe is an incredible steak butter! I first tried steak butter in Kansas City several years ago, and I have been hooked since. Forget the steak sauce, this is all you’ll need. The fresh herbs, garlic, and lemon juice make any steak mouth-watering! This recipe makes enough to share with a friend or freeze. Don’t limit yourself to only topping steaks, though, try it on poultry, pork, and even fish too!

Ranchman's Steak Butter
 
Author:
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Ingredients
  • 2 tbsp. minced garlic
  • 2 tbsp. plus 1 lb. unsalted butter
  • 1 tbsp. minced fresh thyme
  • 1 tbsp. minced fresh rosemary
  • 1 tbsp. salt
  • 1 tbsp. black pepper
  • 1 lemon, juiced
Instructions
  1. Toast garlic in 2 tbsp. butter in a small skillet. Heat just until turning brown. Be very careful not to burn it. Set aside.
  2. Place 1 lb. butter in a medium bowl. Add minced thyme, minced rosemary, salt, black pepper and lemon juice. Mix well.
  3. Add melted butter and garlic to butter/herb mixture, blend.
  4. Divide butter in half. Wrap each half in plastic wrap and form 2 logs. Refrigerate to firm.
  5. After grilling your steak place ¼-inch thick disks on each steak. Serve.
Notes
(Can be kept in freezer up to 1 month.)

Nutritional Information:
Net Carbs: 0g; Fat: 9g; Protein: 0g; Calories: 110

 

Greek Burgers with Sour Cream Tzatziki Sauce

 

greek-burgers-with-sour-cream-tzatziki-sauce

 

Here is an old NJSD recipe from 2016 updated with keto nutritional information.

For a quick and delicious weeknight dinner try these fabulous Greek burgers. Only a few simple ingredients will transform regular ground beef into this excellent burger for a flavorful and satisfying meal. The topping and the sour cream tzatziki sauce make the burger extra special.

Try making these burgers with ground lamb, turkey, or chicken instead of beef for a nice change. I’ve even added the nutritional information for you.

Greek Burgers with Tzatziki Sauce
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Greek Burgers

Servings 6
Calories 658kcal
Author Amye Melton

Ingredients

  • 3 lb. ground beef
  • 2 tbsp. extra virgin olive oil
  • 2 tsp. dried oregano
  • 2 tsp. minced garlic
  • 1 tsp. ground black pepper
  • 1 tsp. kosher salt
  • 1/4 tsp. crushed red pepper
  • 2 Roma tomatoes sliced
  • 3 tbsp. crumbled Feta cheese
  • 6 rings red onion
  • 12 pitted Kalamata olives
  • 6 green leaf lettuce leaves

Instructions

  • In a large bowl mix beef, olive oil, oregano, garlic, black pepper, salt, and crushed red pepper.  Divide and form into 6 uniform patties.
  • Grill until desired doneness.  
  • Serve on a lettuce leaf with sliced tomatoes, crumbled Feta cheese, red onion slice, olives and tzatziki sauce (recipe follows). 

Notes

Nutritional Information:
Beef: 2g Net Carbs; 44g Fat; 59g Protein; 658 Calories
Lamb: 2g Net Carbs; 53g Fat; 52g Protein; 708 Calories
Chicken: 2g Net Carbs; 32g Fat; 54g Protein; 511 Calories
Turkey: 2g Net Carbs; 47g Fat; 58g Protein; 667 Calories 
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Sour Cream Tzatziki Sauce

Course Keto
Servings 6
Calories 86kcal
Author Amye Melton

Ingredients

  • 1 c. sour cream
  • 1 lg. cucumber peeled, seeds removed and grated, then squeezed dry using a clean kitchen towel
  • 1 1/2 tbsp. dried dill weed
  • 2 cloves garlic minced
  • 2 tbsp. fresh lemon juice
  • 1/4 tsp. kosher salt

Instructions

  • Combine sour cream, grated cucumber, dill weed, garlic, lemon juice and salt in a medium bowl.  Cover and refrigerate at least 1 hour before serving.  

Notes

Nutritional Information:
3g Net Carbs; 8g Fat; 1g Protein; 86 Calories

 

Mama Maria’s Meatballs

Mama Maria's Meatballs

I am so excited to share this recipe. I can’t say I have been making anything keto for years but, this is one of the first recipes I tried that I have made over and over again.

This recipe comes from a great cookbook, Keto Restaurant Favorites by Maria Emmerich. I have tried a few recipes in this book, and they have been great.

These meatballs are not only delicious but super simple. I double this recipe every time. To simplify things I purchase marinara sauce rather than make homemade. Rao’s Homemade Sauce is our favorite low-carb marinara, and I can find it easily in my local stores.

Mama Maria's Meatballs
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Mama Maria's Meatballs

Keto, Low-Carb, Gluten-Free
Course Main Course
Servings 8
Calories 449kcal
Author Amye Melton

Ingredients

  • 2 lbs. ground beef
  • 1/4 c. chopped onions
  • 2 cloves garlic minced
  • 2 lg. eggs
  • 1 c. grated Romano cheese plus additional for serving
  • 1 1/2 tbsp. Italian seasoning
  • 2 tsp. fine sea salt
  • 1/2 tsp. ground black pepper
  • 2 c. mushrooms about 1 lb., finely chopped
  • 1 c. beef broth
  • 2 c. marinara
  • Fresh Basil for garnish

Instructions

  • Preheat oven to 350℉
  • In a large bowl, combine the ground beef, onions, garlic, eggs, Romano cheese, Italian seasoning, salt and pepper.  Add the mushrooms to the meat mixture.  Slowly stir in the broth, 1/2 cup at a time.  The mixture should be very moist but still able to hold its shape when rolled into meatballs.  Form the mixture into 2-inch meatballs.  Arrange the meatballs in a single layer on a rimmed baking sheet.  Bake for 30 to 35 minutes, turning occasionally, until evenly browned.
  • Serve with marinara.  Garnish with extra Romano cheese and fresh basil, if desired. 
  •  Store the meatballs in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 2 months. To reheat, please on a rimmed baking sheet in a preheated 350℉ oven for about 3 minutes.  

Notes

Nutritional Information:
Calories: 449; Fat: 34g; Protein: 29g; Carbs: 6g

Keto Taco Soup

I will be the first to admit that I am always the last to jump on any bandwagon. I usually err on the side of caution. Ask anyone that knows me well, I am skeptical about a lot of stuff! I don’t buy into infomercials, and before I believe anything on the world wide web I will verify, verify, verify!

Better late than never on this bandwagon though. It appears that Chipotle Rotel came out about a year ago. Who knew? This stuff is the bomb! I love the smoky taste of chipotle peppers anyway and adding them to Rotel was a brilliant idea. I say give the genius that came up with this idea a promotion!

I recently told you all about attempting a healthier lifestyle. More explanation on that will be posted next week after it appears in my newspaper article.

With the temperatures being in the low 90’s and Starbucks having pumpkin spice again, it totally has me in the mood for all things fall. That always means soup time for me!

I recently experimented a little with low carb taco soup. Using my cousin Nancy’s taco soup recipe loosely as a guide, I made this fabulous soup! Wes is free with his opinions, and he loved it.  In fact, he said it was the best soup he’s ever had.  That is like a “stop the presses” compliment from him!  The chipotle Rotel shines in this soup.   My family loved this soup so much that no one complained when we had leftovers!

If you are not worried about the carbs, you can always add a can of rinsed and drained black beans and even a can of drained hominy or corn.

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Keto Taco Soup

Course Soup
Servings 8
Author Amye Melton

Ingredients

  • 2 lb. ground chuck
  • 2 tsp. minced garlic
  • 2 (8-oz.) cream cheese
  • 1 (32-oz.) container beef bone broth
  • 2 (10-oz.) cans Chipotle Rotel
  • 2 tbsp. taco seasoning
  • 2 tbsp. dry Ranch dressing mix
  • 1 tbsp. chili powder
  • salt, to taste

Instructions

  • Brown beef, during the last minute of cooking add the garlic and sauté.  
  • Drain and pour beef mixture into a slow-cooker.
  • Add the cream, beef bone broth, Rotel, taco seasoning, Ranch seasoning, chili powder and salt.
  • Cover and cook on LOW for 3 to 4 hours, stirring occasionally.  

Notes

10 servings
Net Carbs = 6 g
Fat = 38 g
Protein = 87 g
Calories = 735