Category: Keto

Okra Fritter Chaffles (Low-Carb, Keto, GF)

okra fritter chaffles
Chaffles are a game-changer when it comes to low-carb eating. I first discovered them when I decided to give the Wonder bread chaffle a try for BLT sandwiches. After a little tweaking to the online recipe, I soon had a recipe I was making every day!

Okra is Greg’s favorite vegetable. We typically bake it with a little olive oil, salt, and pepper. However, I recently found a recipe for Okra Fritter Chaffles. With fresh okra in the fridge from my father-in-law, I knew this was going on the menu!

I finally pulled out the Dash waffle maker and whipped them up. Oh my goodness, where have these been all my life? Okra Fritter Chaffles are A-MAZ-ING!!! We had them as a side to our steak dinner, and although the bone-in ribeyes were delicious, the chaffles stole the show.

If you are looking for a side dish that will fit into your low-carb lifestyle, try these tonight!

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Okra Fritter Chaffles

Author Amye Melton

Ingredients

  • 1 large egg
  • 1 tablespoon mayonnaise
  • 2 tablespoons heavy cream
  • 1/2 teaspoon Tony Chachere's Creole Seasoning
  • 1/2 teaspoon onion powder
  • Freshly ground black pepper to taste
  • 1/4 cup almond flour
  • 1 cup cut okra fresh or frozen, thawed
  • 1/4 cup finely shredded Italian style cheese plus additional for cooking
  • 1 big pinch shredded Parmesan cheese

Instructions

  • In a small bowl, beat the egg, mayonnaise, heavy cream and seasonings.
  • Add almond flour, 1/4 cup Italian style cheese, and Parmesan cheese. Mix well.
  • Heat the Dash waffle maker.
  • Stir in the okra. Allow batter to rest for 5 to 10 minutes.
  • On the hot waffle maker, add a pinch of Italian style cheese. Spoon 2-3 tablespoons batter on top of cheese and add another pinch of Italian style cheese to the top of the batter.
  • Close the waffle maker and cook for 5 minutes.
  • Remove chaffle to cooling rack. Serve.

Greek Chicken Bowls

I am sure you will agree, a lot has changed since March! The way we shop, worship, socialize, travel, and so much more. Although many are staying home, many are essential workers and have continued going to the office, even traveling for work.
 
I recently went on a road trip with Greg. We packed our masks and hand sanitizer and hit the road, being mindful and cautious when we had to make stops. Before COVID, we would have taken advantage of a little time away and had a few special meals. This time it was drive-thru windows and stopping only for the gas and bathroom breaks. All of the changes made me wonder if life will ever be as we knew it again?
 
There are many things I miss, but one is enjoying a meal at a favorite restaurant. I know I am not the only one that is tired of cooking. Many restaurants are open with restrictions now.  We have gone to a local favorite a few times, but for the most part, we still eat at home. I love a fancy meal as much as the next person, but I am all about quick and easy these days. That is why I love a meal in a bowl! I get the flavor of a fancy meal in the ease of a bowl.
 
This Greek Chicken Bowl could be my number one favorite meal right now! This flavor combination is phenomenal! Despite the list of ingredients and number of steps, the recipe is easy peasy. It’s also a meal that you can make low-carb simply by only using riced cauliflower instead of steamed rice.
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Greek Chicken Bowls

Course Main Course
Servings 4
Author Amye Melton

Ingredients

  • Marinade
  • 1 pound boneless, skinless chicken sliced in half to make thin cutlets
  • 2 tablespoons extra-virgin olive oil
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon white wine vinegar
  • 1/2 teaspoon dried thyme
  • 2 tablespoons dried oregano
  • 4 cloves garlic grated
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • Cucumber Salad
  • 2 cups English cucumbers chopped
  • 4 Roma tomatoes chopped
  • 1/2 cup kalamata olives sliced in half
  • 1/4 cup finely chopped red onion
  • 1 clove garlic grated
  • 1/4 cup pepperoncini peppers sliced
  • 1 pouch Good Seasons Italian Salad Dressing
  • 1/4 cup white wine vinegar
  • 3 tablespoons water
  • 1/2 cup extra-virgin olive oil
  • Tzatziki Sauce
  • 2 cups plain Greek yogurt
  • 1 large English cucumber seeds removed
  • 1 clove garlic grated
  • 1 tablespoon chopped fresh mint
  • 1 tablespoon chopped fresh dill
  • juice of 1 lemon
  • salt and pepper to taste
  • 2 cups steamed rice or cooked riced cauliflower
  • 1/2 cup feta cheese

Instructions

  • First make the Tzatziki 24 hours before serving:
    Line a sifter with a coffee filter and set over a bowl that will support the sifter without it touching the bottom of the bowl. Spoon yogurt into the lined sifter. Cover and refrigerate overnight.
    Discard liquid.
    Grate cucumber and squeeze dry using a clean dish towel.
    Combine the yogurt, grated cucumber, garlic, mint, dill, lemon juice, salt and pepper. Refrigerate overnight.
    Serve with your Greek Chicken Bowl.
  • 8 hours before you plan to cook the chicken, prepare your marinade:
    In a large ziplock bag add the raw chicken, olive oil, lemon juice, vinegar, thyme, oregano, garlic, salt, and pepper.
    Massage the marinade into the chicken and place the bag in the refrigerator.
  • Make rice or riced cauliflower and set aside.
  • When you are ready to cook chicken, heat a large skillet over medium-high heat, spray with nonstick cooking spray.
    Remove the chicken from the marinade and cook chicken for 4 - 5 minutes per side until golden brown and done through.
    Remove chicken from pan, set aside to rest 8-10 minutes. When ready to serve slice the chicken into strips.
  • Meanwhile, prepare the cucumber salad :
    In a medium bowl, combine the chopped cucumber, tomatoes, olives, onions, garlic, and peppers.
    Mix the Good Seasons dressing mix with the white wine vinegar, water and olive oil. (You will not use all of this dressing.)
    Spoon several spoonfuls of dressing over the cucumber mixture and toss. Set aside.
  • To assemble your Greek chicken bowl:
    Add 1/2 cup rice or riced cauliflower to each bowl. On top of the rice (or cauliflower) add 3/4 cup cucumber salad, a dollop of tzatziki sauce, sliced chicken. Top with crumbled feta cheese. Garnish with fresh dill, if desired.
    Serve.

Summer Vegetable Turkey Chili

My friends, Sandra and Alan, recently shared their abundant harvest of squash and zucchini with me. We have grilled it, fried it, and baked it. Most recently, I decided to make a summer vegetable chili. I know chili is something we usually all make in the colder months, but it was terrific!

I started with ground turkey for a lighter chili. I removed the seeds from both the zucchini and yellow squash, and I cooked it just long enough for the squash to be tender-crisp.

Made with tomatoes, peppers, onions, and the fresh squash, I will most definitely keep this recipe around! Not only was it delicious, but it was also low in carbs. I served the chili with shredded cheese and sour cream.

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Summer Vegetable Turkey Chili

Course Main Course, Soup
Servings 8
Author Amye Melton

Ingredients

  • 1 pound ground turkey
  • 1 (14.5-oz.) can petite diced tomatoes undrained
  • 1 (15-oz.) can black soy beans rinsed and drained
  • 1 (4-oz.) can green chiles
  • 1/2 cup chopped poblano pepper (approximately 1 pepper)
  • 1/2 cup chopped onion
  • 8 ounces water
  • 2 tablespoons chili powder
  • 2 tablespoons paprika
  • 1/2 teaspoon ground cumin
  • 2 teaspoons chicken boullion powder
  • 1 cup chopped yellow squash
  • 1 cup chopped zucchini

Instructions

  • Cook turkey in a Dutch oven until no longer pink.
  • Add tomatoes, soy beans, chiles, pepper, onion, water, chili powder, paprika, cumin and chicken bouillion powder. Cook on medium-low for 30 minutes.
  • In the meantime, cut squash and zucchini lengthwise. Discard the seeds buy using a small spoon to scoop out. Chop and set aside.
  • Add the squash and zucchini to the Dutch oven. Cook until the squash is tender-crisp.
  • Serve with desired toppings.

Notes

Nutrition:  Net Carbs = 5 g.; Fat = 11 g.; Protein:  15 g.; Calories = 196

 

Fauxtato Salad (Low-Carb, Keto, Gluten Free)

I have been cooking for a lot of years now. So many that I do not even want to calculate them! It never fails, though, sometimes I just have an off day or few days as it turned out recently.

Savannah was home for a long weekend. I always strive for the meals I serve to be extra special if the kids are here. With big plans and expensive ingredients, such as beef tenderloin, I set out to try new recipes. A total disaster is putting it lightly. Nothing about the meal was good.

A dead giveaway was when the family was so nice about it. Even when I have prepared my best meals, they are not nice. Oh, I’m not trying to speak badly of them, but they have been a bit spoiled over the years.  Not just at home, but at their grandmothers homes too.  Typically, they are not full of compliments.  

The entire weekend was a reminder that I need to stick to my basic go-to dishes when I want the meal to be special. Recipes that I have fixed a thousand times before, and probably feel more like home to my kids, anyway.

For this keto, low-carb Fauxtato Salad, I used my Aunt Euly’s family-famous potato salad and made a few changes. First of all, I replaced the potatoes with cauliflower. The cauliflower does not absorb the mayo like potatoes, so I reduced the amount of mayonnaise. I used sugar-free bread and butter pickles that I chopped. Because onions are high in carbs, I chopped them small and only used 2 tablespoons.

This is a delicious substitution to have during these summer cook-out months. I would suggest that you eat it within 24 hours. It’s still good after that, but you will definitely start to smell the cauliflower.

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Fauxtato Salad (Keto, Low-Carb, Gluten Free)

Course Keto, Side Dish
Servings 12 servings
Author Amye Melton

Ingredients

  • 1 large head cauliflower cut into 1-inch pieces
  • 3/4 cup mayonnaise
  • 2 tablespoons yellow mustard
  • 2 tablespoons finely chopped onions
  • 3 tablespoons chopped sugar-free bread and butter pickles
  • 4 eggs boiled and chopped
  • 1/4 teaspoon Season-All
  • salt and pepper to taste

Instructions

  • Steam cauliflower until tender. This can be done on the stove, in microwave, or in an Instant Pot. Drain well and pat dry.
  • In a large bowl combine mayonnaise, mustard, onion, pickles, chopped egg and cauliflower. Lightly mix to combine. Season with Season-All, salt and pepper.
  • Store in an air-tight container in the refrigerator. Serve within 24 hours.

Notes

Nutrition:
1 g. Net Carbs; 12 g. Fat; 3 g. Protein; 129 Calories

Low-Carb Biscuits and Gravy (Keto, GF)

Where did the phrase “fat and happy” come from? From where I stand, I can tell you that it’s not true. I know that I am not alone in saying I have spent this pandemic baking, cooking, and eating anything my heart desired. Quite frankly, I feel miserable!

Last week I cleaned out the cabinets and the refrigerator! I am taking control of this madness! Of course, I turned to the way of eating that I can rely on best, and that is low-carb.

Growing up in the south, I have had my share of homemade biscuits and gravy. That has always been one of those things I want my mom to make when I go home. Biscuits and gravy are one of those comfort foods that makes all with the world right again.

This recipe comes from the very first Keto cookbook I ever bought, Simply Keto by Suzanne Ryan.  She did a jam-up job creating this recipe!  These Keto Gravy and Biscuits are one of my favorite “good for me” breakfasts! The biscuits alone are nothing to write home about but topped with this tasty gravy, they are incredible. I have never had anyone turn down these biscuits and gravy, health-conscious or not.

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Low-Carb Gravy

Course Breakfast
Servings 2
Author Amye Melton

Ingredients

  • 4 ounces breakfast sausage
  • 3 ounces cream cheese softened
  • 1/3 cup half-and-half
  • Salt and black pepper
  • 1 batch 60-Second Mug Biscuits recipe follows

Instructions

  • In a small skillet over medium heat, brown the sausage, breaking up as it cooks.
  • When the sausage has browned, add the cream cheese and stir until blended.
  • Add the half-and-half and mix well.
  • Allow the gravy to reduce and thicken slightly over medium heat then remove from heat.
  • Season with salt and lots of black poepper.
  • Serve over biscuit.

Notes

Nutritional Info:
Calories: 518
Fat:  46 g.
Net Carbs:  6 g.
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60-Second Mug Biscuits

Course Breakfast
Servings 2
Author Amye Melton

Ingredients

  • 1 large egg
  • 3 tablespoons blanched almond flour
  • 1 tablespoon coconut flour
  • 1 tablespoon unsalted butter softened
  • 1 teaspoon avocado oil
  • 1/4 teaspoon baking powder
  • Pinch of salt

Instructions

  • Place all the ingredients in a microwave-safe mug and mix with a fork until smooth. Use the back of a spoon to smooth the top.
  • Microwave for 1 minute (you may need to adjust the cook time based on your microwave).
  • Carefully remove the mug from microwave (it will be hot), cover with a plate, and turn upside down to allow the biscuit to slide from the mug onto the plate.
  • Set the muffin on its die and cut into 4 even slices.

Notes

Nutrition: 
Calories:  182
Fat:  16.5 g.
Net Carbs:  2 g.