Tag: keto

Blackened Rockfish

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What you need:
  • 1 TBSP paprika
  • 1 tsp cayenne pepper
  • ½ tsp garlic powder
  • 1 tsp thyme
  • 1 tsp  oregano
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 TBSP coconut oil
  • 1 lb. rockfish

What to do:

Preheat the oven to Broil on High.

In a small bowl mix all ingredients except the rockfish and the coconut oil.

Cover rockfish in coconut oil and gently coat all sides of the fish in spice mixture.  Broil on high uncovered 6-10 minutes or until the center of the fillets flake apart.

Goes great with a side of sauteed veggies or even over a salad!

 

Bacon Wrapped Jalapeno Poppers

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What you need:

  • 12 jalapeno peppers
  • 8oz cream cheese, softened
  • 1 cup cheddar cheese
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 12 slices bacon (I use thick cut)

What to do:

Preheat the oven to 400 degrees. Line a baking sheet with foil and coat it with cooking spray.

Cut the jalapenos in half lengthwise and use a spoon to scoop out the seeds and ribs.

Mix together the cream cheese, cheddar cheese, onion powder, salt and pepper.

Fill each jalapeno half with the cheese mixture. Wrap each half pepper in a whole slice of bacon, using a toothpick to secure it.

Arrange the peppers on the baking sheet and bake for 20-25 minutes until bacon is crispy and browned. Serve immediately.

Chili Cheese Hot Dog Casserole

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What you need:

  • 2 lb Ground Beef
  • 10 nitrate-free Hot Dogs, chopped
  • 1/2 Yellow Onion
  • 2 Tbsp Low Carb Tomato Paste
  • 2 Tbsp Worcestershire Sauce
  • 2 tsp Chili Powder
  • 2 tsp Salt (divided)
  • 1/2 tsp Ground Cumin
  • 1/4 tsp Black Pepper
  • 1 Cup Shredded Cheddar Cheese

What to do:

Preheat oven to 400F

In skillet, brown ground beef and set aside. Brown hot dogs in same skillet.

Add ground beef, onion, tomato paste, worcestershire sauce and spices to skillet with hot dogs and mix thoroughly.  Pour mixture into 9×13 baking dish and top with cheese.  Bake for 20 minutes.

Chicken Caprese

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What you need:

  • 3 zucchinis
  • 1 lb chicken breast
  • salt and pepper
  • 1/4 tsp oregano
  • 1 TBSP olive oil
  • 4 garlic cloves, chopped
  • 1 pint grape tomatoes, sliced in half
  • 3 TBSP fresh basil, chopped
  • 10 oz fresh mini mozzarella balls, cut in half

What to do:

Spiralize zucchini into noodles and set aside.

In a skillet, heat olive oil.  Add chicken and season with salt, pepper and oregano.  Cook until chicken is browned and cooked through.  Set chicken aside.

In the same skillet, reduce heat to medium, add garlic and cook until golden.  Stir in the zucchini noodles, the tomatoes and the basil.  Simmer for 2 minutes.  Add chicken and mozzarella balls.  And serve immediately.

Cheese Steak Sloppy Joes

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What you need:

  • 1 lb ground beef
  • 2 TBSP butter
  • 1 onion, sliced
  • 1 green bell pepper, sliced
  • 8 oz brown mushrooms, diced
  • 2 TBSP ketchup
  • 1 TBSP Worcestershire sauce
  • 1/2 tsp Kosher salt
  • 1/2 tsp fresh ground black pepper
  • 8 oz provolone cheese slices
  • 16 oz frozen cauliflower

What to do:

Preheat oven to 350F

Brown the ground beef in a skillet over medium heat.

Remove the beef, and add butter, onions, bell peppers and mushrooms.  Let brown for 5 minutes, and add the beef back into the pan.  Add the ketchup, Worcestershire sauce, salt, black pepper.

Place frozen cauliflower in a 9×13 pan, and top with beef mixture and provolone cheese slices.  Bake for 25 minutes.

How to Drink While Staying Low Carb

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If you are working towards a fitness goal, trying to get off medications, or trying to lose weight, it’s best if you avoid alcohol until you are where you want to be.  Also, alcohol is terrible for your health, especially your liver and brain cells.  (Disclaimer over… had to say it!)

That being said, let’s learn how you CAN drink so you don’t lose all your hard-earned progress!

We put together a spreadsheet of the top beer, wine and spirits and classified them based on their carb content and their caloric density based on how much alcohol there is.  Essentially, what is the most “efficient” alcoholic beverage that will help you stay within your range of fitness goals.

Click on the below image to see how your favorite beverage rated:

When it comes to the biggest buzz for your buck, in terms of alcohol content vs carbs or calories, distilled spirits are the way to go.  For the most part, plain distilled spirits (regular vodka not fruit flavored vodka) contain zero carbs, whereas the flavored spirits may contain some sugar.  Most companies don’t list the nutrition facts on their website, so it’s a bit of a guessing game. For flavored spirits, the rule I use is anything with 35% or higher alcohol percentage, probably doesn’t have sugar in it.  But I do try and stuck with plain distilled spirits for the most part, and add flavors with diet soda or some other zero carb mix in.

For wines, it turns out that dry white wines are a little better than dry reds, but even so they are pretty close.  Dry over sweet though, if you are limiting carbs.

And beer…  I know there will be some commentary about how light beer is really just water, and craft beers are the only thing worth drinking, and I get it.  But this spreadsheet is just about carbs vs alcohol, and when it comes to sticking to your diet and making it work within reason… the lights and ultras are better (I’m sorry hefeweizens… I miss you). The more full-bodied the beer, generally more carbs and calories it’s going to have.  Not saying you can’t have something like that occasionally, but you may find it harder to stick to your goals if you have it too often.

If there are any beverages that we left off the list and you’d like to see added, just let us know!  We focused on what is popular in our area.

Chicken Parmesan Casserole

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What you need:

  • 1 lb cooked chicken
  • 1 cup marinara sauce
  • 1/2 tsp red pepper flakes
  • 1 cup Parmesan cheese, grated
  • 1 1/2 cups shredded mozzarella cheese
  • 1/2 tsp crushed dried basil
  • 16 oz frozen cauliflower

What to do:

Preheat the oven to 350F.

Place frozen cauliflower in 9×13 pan.  Top with chicken and pour the tomato sauce over it. Sprinkle with the red pepper flakes, parmesan and then mozzarella. Lightly sprinkle basil over the top.

Bake for 30 minutes, until the cheese is melted and bubbly.

Chicken Stir-Fry

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What you need:

  • 1 TBSP coconut oil
  • 1 lb chicken, sliced in strips
  • Salt/pepper
  • ½ tsp dried ginger (or 1/2 inch of fresh ginger grated)
  • 1 tsp garlic powder
  • 2 green peppers, sliced
  • 1 onion, sliced
  • 2 zucchinis, sliced
  • 8 oz mushrooms

What to do:

Heat large skillet or wok with coconut oil.  Add chicken and season with salt and pepper.  Cook until done, and removed chicken from pan.

Add vegetables to the pan (no need to drain), and cook over med-high heat till vegetables are desired doneness.  Add chicken back to pan to reheat.

Zucchini Pizza Boats

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What you need:

  • 1 lb. ground beef
  • 14.5 oz can crushed tomatoes
  • 1 TBSP basil
  • 1 tsp oregano
  • Salt/pepper to taste
  • 4 medium zucchinis
  • 8 oz mozzarella cheese
  • ¼ cup parmesan cheese
  • 4 oz pepperoni

What to do:

Preheat oven to 350F.

Brown ground beef and add can of crushed tomato, basil, oregano, salt and pepper.  Heat thoroughly.

Cut zucchini in half lengthwise, and scoop out a bit of the centers.  Place zucchini halves in a 9×13, and top with beef mixture.  Add mozzarella cheese, sprinkle with parmesan and top with pepperoni.

Bake 35 minutes.

Chicken Bacon Ranch Casserole

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What you need:

  • 1 lb. cooked chicken, chopped
  • 16 oz frozen broccoli
  • 1 TBSP minced onion
  • 1 TBSP parsley
  • 1/2 TBSP garlic powder
  • 1/2 TBSP dill
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/4 cup bacon crumbles
  • 8 oz. cream cheese softened
  • 4 oz. sour cream
  • 4 oz. mayo
  • 8 oz. shredded cheddar

What to do:

Preheat oven to 350F.

In a bowl combine cream cheese, sour cream, mayo, and spices and mix thoroughly. Add the chicken, broccoli, 3/4 of the cheese, and the 1/4 cup bacon crumbles and mix well.  Place mixture in a 9×13, and top with remaining cheese.

Bake 35 minutes.