Tag: onion

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

Keto Lebanese Chicken

I love an easy recipe that tastes like I have been in the kitchen all day! Lebanese Chicken is one of those recipes. This chicken is so incredibly delicious, and it all started with Facebook.

I see recipes on Facebook every day. It isn’t often that I actually go to the kitchen and prepare what I see. I often have good intentions, but I typically do not follow through.

The one recipe that I did try was incredibly tasty and came together in a matter of minutes. My family loved it, and it has become a staple at our house.

Before keto, I used a whole, cut-up chicken. Now, I prefer to cook chicken thighs, but leg quarters would also be a great choice.

Carrots are optional to this dish. If you prefer to add them peel a couple and cut into 3-inch pieces. Add to the pan with the onions and tomatoes. Adjust the macros for this addition.

Serve this with the fabulous pan drippings on top of riced cauliflower. Serve with a side salad, and you have a meal your family and friends will love.

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Keto Lebanese Chicken

Course Main Course
Servings 8
Author Amye Melton

Ingredients

  • 4 tbsp. extra-virgin olive oil
  • 1 whole chicken cut up or 8 pieces chicken (at least 4 pieces dark meat)
  • 1 med. onion cut into wedges, layers separated
  • 2 med. Roma tomatoes cut into wedges
  • 6-8 cloves garlic peeled
  • 1/2 tsp. dried oregano
  • 1 lg. lemon juiced
  • salt and pepper to taste
  • carrots peeled and cut into 2" pieces, if desired

Instructions

  • Preheat oven to 500℉.
  • Drizzle 1 tbsp. olive oil on the bottom of a very large pan (I use a 12 x 15 metal pan with sides). Do not use glass or ceramic).
  • Place chicken, skin side up, on the pan without overlapping or overcrowding. 
  • Place tomato wedges, onion pieces, and garlic around and in between chicken. 
  • Squeeze lemon over chicken and vegetables. 
  • Sprinkle with oregano, salt and pepper. 
  • Bake 20 to 30 minutes, or until internal temperature of chicken reaches 165°F. Serve with pan drippings.

Notes

Nutritional Information:
Net Carbs: 3 g.; Fat: 21 g.; Protein: 30 g.; Calories:  324

Keto Vegetable Beef Soup

keto-vegetable-beef-soup

Before I started keto, it was nothing to bake a cake with 2 cups of butter and a pile of sugar and wheat flour. Or to load a baked sweet potato with butter and sugar. Many people think of keto as a bad thing. I guess they think you are sitting around eating sticks of butter, and bacon and sausage.

I read a lot of material before starting this diet. At first I did not think I could do it. When you hear that it is high fat and low carb and you were raised during the time that low fat was always preached you have to retrain your way to thinking entirely. It wasn’t until I had kept up with my macros for weeks that I figured out that I wasn’t adding a bunch of fat to my diet. What I was doing was controlling the carbs and protein in my diet. Pre-keto I did not keep up with the nutritional counts of my daily intake. I can honestly say that my days consisted of a pile of carbs, many calories and tons of fat though. After you have been eating very low sugar and carbs for months, it does not take a journal to figure out that a muffin, bowl or cereal, or toast with jelly for breakfast, a sandwich for lunch and a taco salad for dinner is off the charts, even with no snacks. Throw in a sweet tea here or there, and you are on a carb and sugar overload!

Today I have a fabulous Vegetable Beef Soup for you. This soup is amazingly good, and it all started when I was cleaning out the vegetable drawer in the refrigerator. I used turnip roots in place of the potatoes in most vegetable soups and zucchini instead of beans or peas. The bacon, which I almost did not add, was the key ingredient. The smoky taste that it added was a hit with my family!

 

keto-vegetable-beef-soup
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Course Soup
Keyword ground beef, beef broth, bacon, carrots, zucchini, turnip roots
Servings 12
Calories 282kcal
Author Amye Melton

Ingredients

  • 4 slices bacon chopped and browned
  • 1/4 cup diced yellow onion
  • 1/4 cup diced carrots
  • 2 pounds ground beef
  • 29 ounces Green Pepper and Onion Diced Tomatoes
  • 2 medium zucchini seeds removed and diced
  • 1/2 cup diced turnip root
  • 32 ounces Beef Bone Broth
  • 2 tablespoons double concentrated tomato paste
  • 1 teaspoon Knorr Homestyle Chicken Stock concentrate

Instructions

  • Cook bacon in a skillet until crisp.  Remove bacon to a paper towel lined plate with a slotted spoon.
  • Add onion and carrot to the bacon grease and cook until the vegetables start to soften,  
  • Add the ground beef to the skillet with the vegetables and cook until the beef is no longer pink.  
  • Pour the beef mixture from the skillet into a slow-cooker.  
  • Add the diced tomatoes, zucchini, turnip root, beef broth, tomato paste and chicken stock concentrate and stir to combine. 
  • Cover the slow-cooker and cook on LOW for 6 to 8 hours or HIGH for 4 to 6 hours.  

Notes

12 Servings: 6 g. Net Carbs; 17 g. Fat; 25 g. Protein; 282 Calories

Keto Chili

 

I have been busy “ketoizing” some of my favorite recipes.  Mainly cold weather foods that my family enjoys.  There are a few that I am getting a little frustrated with, Beef Stew being one of them.  I have discovered an excellent potato substitute, but I just have not found the taste I’m looking for.

Chili is also one of our favorite meals.  There is nothing quite like curling up on the couch with a fire in the fireplace,  a hot bowl of chili, and your favorite movie.
 
I recently read about black soybeans and could not wait to try them!  It took me a while to find them, but I finally found them near my Mom’s house in Cumming, at Whole Foods. (Since making this I have found the black soybeans at Ingles in a neighboring town.)
 

The nutritional facts on a 1/2 cup of black soybeans is 8 grams of carbs and 7 grams of fiber — pretty awesome, making them have only 1 net gram of carbs.

Soybeans are high in protein and fiber, low in saturated fat and cholesterol, lactose-free, and a great source of omega-3 fatty acids.
I thought they were terrific and have plans to stock up on a few cans the next time I visit my mom.

3 1/2 tablespoons of chili powder was perfect for my family, but if you are cooking for people that don’t care for the heat and spice, you may want to add less.  I added diced avocado to my bowl, along with sour cream and cheese and it was fantastic!

 

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Keto Chili

Course Main Course
Servings 8
Calories 392kcal
Author Amye Melton

Ingredients

  • 3 slices bacon diced
  • 2 lb. ground beef or ground venison
  • 1/2 c. diced celery
  • 1/2 c. diced yellow onion
  • 1 (14.5-oz.) can beef bone broth
  • 1 (10.5-oz.) can Chipotle Rotel tomatoes
  • 1 tsp. ground cumin
  • 3 1/2 Tbsp. chili powder or to taste
  • 1 tsp. salt
  • 1/2 tsp. ground black pepper
  • 1 tsp. Swerve brown sugar
  • 1 (15-oz.) can black soy beans rinsed and drained

Instructions

  • Cook bacon in Dutch oven until crisp, remove from pan and drain on paper towels, set aside.   
  • Add onion and celery to the pan and cook, stirring, until tender.  
  • Add beef and cook, breaking up, until cooked through.
  • Pour mixture into a slow cooker.  
  • Add broth, Rotel, cumin, chili powder, salt, pepper, Swerve brown sugar, and soy beans, stir to combine. 
  • Cook on LOW for 4 to 5 hours.  
  • Serve topped with shredded cheese, sour cream, and reserved bacon.

Notes

Beef:  
3.5 g carbs
20 g fat
43 g protein
392 calories
 
Ven ison:
3.5 g carbs
17 g fat
43 g protein
362 calories

Greek Cucumber Salad

greek-cucumber-salad

Our garden has taken just about all of the long hot days and rain that it can at this point. Greg has already pulled up some of the plants, and we gather very little from the others now.

We are still getting a few cucumbers though, and I think they may be my favorite part of the garden anyway. I enjoy them sliced with a little lemon pepper or in the delicious cucumber salsa I shared with you recently or in a number of salads.

One of my favorite salads is this Greek Cucumber Salad. The vinaigrette with the fresh vegetables and tangy feta cheese works wonderfully together. Its light and refreshing and works as a great side dish for any meal!

Greek Cucumber Salad
 
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Ingredients
  • 2 cucumbers
  • 1 c. small tomatoes halved or Roma tomatoes, diced
  • ½ c. onion, sliced
  • ¼ Kalamata olives, pitted and halved
  • ½ c. extra-virgin olive oil
  • Juice of 2 lemons, or more to taste
  • 2 tsp. dried oregano
  • Salt and pepper, to taste
  • ½ c. crumbled feta cheese
Instructions
  1. Quarter the cucumber lengthwise and remove the seeds. Chop into ¼ to ½-inch pieces.
  2. Combine the chopped cucumber, tomatoes, onion and olive in a large bowl, set aside.
  3. In a small bowl whisk together the olive oil, lemon juice, oregano and salt and pepper. Taste to see if you need to make any adjustments.
  4. Pour over the cucumber mixture and toss. Sprinkle with feta cheese and mix.

 

Lightened-Up Cowboy Beans

Lightened-Up Cowboy Beans

 

Cowboy Beans is a recipe that I posted back in September of 2015.  They have been a favorite of Not Just Sunday Dinner readers for a while now, and one of my all-time favorites.  As mentioned then, I was raised on beans and cornbread.  Not one of my favorite meals when I was growing up.  In fact, there were a few meals I dreaded and beans and cornbread was one of them.  Funny how things you hated as a kid can turn out to be one of your favorite things.

I have changed up the recipe, ever so slightly, to lighten it up just a bit.  It’s still every bit as delicious as before.  This recipe makes a big pot of beans!  As noted on the recipe, I did not measure the finished product to see exactly how many cups where in the pot.  When I sat down to figure the points I just guessed at 10 servings, there may actually be more servings than 10, which could lower the points value even more.  However, using 10 servings as my guide this recipe has 3 Weight Watchers Smart Points per serving.

Lightened-Up Cowboy Beans
 
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Ingredients
  • 6 pieces Canadian bacon
  • 3 cloves garlic, peeled and minced
  • 1 lg. onion, peeled and diced
  • 2 serrano chiles, stemmed, seeded, and minced (or jalapeno)
  • ½ lb. Mexican chorizo sausage
  • 5 (15.5-oz.) cans pinto beans, drained, rinsed, and drained again
  • 1 (10-oz.) can Rotel
  • 1 (12-oz.) bottle of light amber beer
  • 2 tsp. ground cumin
  • 1½ tsp. dry oregano
  • Chicken broth, as needed
  • salt and pepper, to taste
Instructions
  1. Preheat oven to grill to 325°F.
  2. In a large Dutch oven, cook the bacon until done. Remove from pan to a paper-towel lined dish and set aside. When cool to the touch, dice the bacon.
  3. Remove the chorizo from it's casing. Add to the Dutch oven and cook, stirring occasionally, until browned through. Remove the sausage to another paper-towel lined dish and set aside.
  4. Add the garlic, onion, and serrano chiles (or jalapeños) to the Dutch oven. Cook for a few minutes, or until the onions start to soften but watch closely so that you do not burn the garlic.
  5. Add the bacon, sausage, pinto beans, tomatoes, beer, cumin, and oregano; stir to combine. If the mixture seems a little dry, add chicken broth 1 cup at a time.
  6. Cover and place the Dutch oven on the grill or in the oven. Bake the beans for 1½ to 2 hours, stirring occasionally. These beans are traditionally soupy, but if they seem too soupy, remove the lid during the last 15 minutes of cooking. If the seem dry, stir in a little chicken broth. Stir in the cilantro during the last 15 minutes of cooking and taste for seasoning. Add salt and pepper as needed.
Notes
This make a big pot of beans. I did not measure the cooked pot of beans to see how many cups it makes. However, when I figured the points I used 10 servings. Each serving = 3 Weight Watchers Smart Points.