Tag: high fat low carb

Meat Sauce

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What you need:

  • 1 lb ground beef
  • small onion, diced
  • 1 14 oz can diced tomatoes
  • 1tsp garlic powder
  • 1 TBSP basil
  • 1 tsp oregano
  • 3-4 cups of any vegetable (chopped broccoli, spiralized zucchini, or spaghetti squash)
  • 2 cups mozzarella cheese

What to do:

Brown ground beef in skillet.  Add in onion, diced tomatoes, garlic powder, basil, oregano and cook still the onions are translucent.

In a 9×13 dish, place desired chopped or spiralized veggies. Pour on meat sauce, and top with shredded mozzarella cheese.  Bake at 350F for 30 minutes.

Taco Casserole

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What you need

  • 1 pound ground beef, browned
  • 16 oz frozen cauliflower
  • 1 jalapeno, diced
  • 1 small red peppers, diced
  • 1 small onion, diced
  • taco seasoning (enough for 1lb of meat see recipe here)
  • 2 cups shredded cheddar cheese
  • 1 cup sour cream

What do do

Preheat oven to 350F.

Place minced meat and cauliflower into a bowl.  Add in herbs and spices then mix together. Stir in onions, red peppers and jalapenos, and 1 cup of shredded cheddar cheese.

Pour the mixture into a casserole dish. Top with the leftover cheese. Bake for 1 hour. Top with sour cream.

Macros

For whole casserole: 2185 Calories, 160g Protein, 46g Carbs, 145g Fat, 9g Fiber, 0g sugar

Pizza Chicken Casserole

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What you need

  • 2 lb chicken breast, cooked, cubed
  • 8 oz cream cheese
  • 1 tsp  garlic powder
  • 1 cup marinara sauce no sugar added
  • 8 oz shredded mozzarella
  • 16 oz frozen cauliflower

What do do

Preheat oven to 350F

Put cooked chicken and frozen cauliflour in the bottom of a 9×13 baking dish.

Combine cream cheese and garlic powder, and place over the chicken in small drops.  Pour the sauce on top, and sprinkle with the shredded mozzarella. (Optional, top with pepperoni)

Bake for 30 min or until the cheese is melted and bubbly.

Macros

For whole casserole: 2300 Calories, 210g Protein, 24g Carbs, 144g Fat, 0g Fiber, 18g sugar

Philly Cheesesteak Casserole

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What you need

2 TBSP of coconut oil
3 medium onions, sliced
3 bell peppers, sliced
1 tsp garlic
1 tsp salt
1 TBSP Italian seasoning
1⁄2 tsp crushed red pepper flakes
1lb thinly sliced beef (flank steak or skirt steak works well)
1 box of sliced mushrooms
1 package of provolone cheese slices

What do do

Preheat oven to 375F.

Heat large skillet and add coconut oil. Add onions, bell peppers, mushrooms, garlic, salt, pepper, and beef to skillet.

Continue to saute until onions are translucent and beef is fully cooked transfer to a 9×13 pan and top mixture with  provolone cheese slices

Bake for 10-15 minutes to melt cheese.