zoodles

Keto Dinners & Recipes

The keto diet is still going well. I’m going to share some keto dinners and recipes that we’ve done lately because honestly the rotation of breakfasts and lunches don’t change all that much! But I am trying to try new things with dinners to get some variety.

Apparently the theme for this post is Alfredo!

Recipe #1

We made this and it was really delicious! I had the leftover chicken thigh and some sauce for lunch the next day and it was even better as a leftover. We used chicken thighs instead chicken breasts and raw minced garlic instead of garlic powder.

Creamy Tuscan Garlic Chicken

Ingredients
  • Chicken Breasts
  • 2 Tablespoons olive oil
  • 1 cup heavy cream
  • ½ cup chicken broth
  • 1 teaspoon garlic powder
  • 1 teaspoon italian seasoning
  • ½ cup parmesan cheese
  • 1 cup spinach, chopped
  • ½ cup sun dried tomatoes
Instructions
  1. In a large skillet add olive oil and cook the chicken on medium high heat for 3-5 minutes on each side or until brown on each side and cooked until no longer pink in center. Remove chicken and set aside on a plate.
  2. Add the heavy cream, chicken broth, garlic powder, italian seasoning, and parmesan cheese. Whisk over medium high heat until it starts to thicken. Add the spinach and sundried tomatoes and let it simmer until the spinach starts to wilt. Add the chicken back to the pan and serve over pasta if desired.

Recipe #2 

Another chicken recipe. For this one we used boneless, skinless chicken thighs (frozen). The alfredo sauce was REALLY tasty! I liked it a lot. I’ve never made alfredo from scratch before, I’ve always just used a jar. It was so much better than the store bought stuff. I topped it with some fresh parsley. And you totally did not miss not having pasta. The broccoli was great with it. I had the leftover chicken and alfredo sauce the next day for lunch and the sauce flavor was even richer.

Low Carb Chicken and Broccoli Alfredo

Ingredients

  • 1 pound thin sliced chicken breasts
  • ½ teaspoon salt
  • ½ teaspoon ground pepper
  • ½ teaspoon paprika
  • ½ teaspoon garlic powder
  • 1 tablespoon avocado oil
  • 16 ounces broccoli
  • 1/2 cup heavy whipping cream
  • 1/4 cup butter
  • 1 teaspoon minced garlic
  • 1 cup shredded Parmesan

Instructions

  1. Sprinkle the salt, pepper, paprika, and garlic powder evenly over both sides of the chicken.
  2. Heat a large skillet over medium heat and add the oil.
  3. When oil is hot, add the chicken breasts and cook 5 minutes on each side or until chicken is cooked through.
  4. While chicken is cooking, steam the broccoli on the stove or in the microwave until as tender as you’d like.
  5. Heat a sauce pan over medium heat and add the cream, butter, garlic, salt, and pepper. Whisk constantly until the butter is melted and the mixture comes to a slow simmer.
  6. Remove from the heat and stir in the shredded Parmesan. Whisk until the cheese melts fully and the sauce is smooth.
  7. To serve, divide the broccoli between four plates and top with chicken. Drizzle with sauce.
Nutrition Information:

YIELD: 4  Amount Per Serving: CALORIES: 437 TOTAL FAT: 32g SODIUM: 672mg CARBOHYDRATES: 9g FIBER: 3g SUGAR: 4g PROTEIN: 33g

Recipe #3

Not really a recipe. But still super good and I wanted to share my creation. 🙂 Michael created my vision. Zoodles (three smallish zucchinis) sautéed in oil. Then scallops (frozen from Costco defrosted), seared and seasoned with salt and pepper. Alfredo sauce. This time we used the stuff from the jar because we needed a quick Monday night meal. Definitely not as good as the other two homemade Alfredo sauces but still decent and like I said, good for a quickie meal. Then topped with crumbled bacon! Season with freshly ground pepper. It was really good! And definitely keto.

We were originally going to use shrimp in this recipe but I discovered last minute that we were out of frozen shrimp. So thankfully we had some scallops. I would definitely do this again for a quick workday dinner.

Eats

I started eating walnuts last year. For awhile I was eating them as dessert. I’d have fresh berries, walnuts and whipped cream. It was a good lower carb option for dessert for me. I kinda stopped doing that for awhile, no idea why, but I wanted to revisit the idea of eating “real food” more often.

Walnuts, especially, are really good food you. They are the best nut you can eat. Better than almonds, much better than peanuts. And I’ve been finding that they are pretty filling! The downside is that like all nuts, they are pretty high in calories so I have to watch how many I eat!

Last week my lunches were:

Green and red leaf salad with:

Steak

Feta

Walnuts

Carrots

Raw Peppers

Cucumber

Balsamic Vinaigrette Dressing

The salads were really filling and I felt good after eating it. I will be doing a variation of this for my lunches for awhile I think.

Last Friday night, Michael and I also tried a pre-made cauliflower pizza crust. I got it at Whole Foods. It was really expensive (like $5.99) for a small pizza (4 slices total). But I wanted to try it as an alternative to regular dough. (We usually use the Trader Joe’s dough for our homemade pizza nights.)

The good thing about the cauliflower crust pizza, it’s lower in calories and carbs. The bad thing? It’s a pain in the butt to make, time consuming and doesn’t always work well. We had a LOT of failures when we first tried making it ourselves.

So how was the Whole Foods Cauliflower pizza? Really good.

We topped it with cheese, pizza seasoning, pepperoni, olives, Mamas Lil Peppers and baked it a little longer than it suggested. It was crispy and delicious and had great texture.

The pizza was great but it’s NOT low carb. It’s actually pretty high in carbs. But it IS gluten free, so that’s good if you need that. It’s low in calories, which is nice. But it’s also small. (Four servings total, so enough for 2 people.)

I’d like to try Trader Joe’s cauliflower crust pizza next.

Amazon currently has a deal on the Kitchenaid Spiralizer and we got one! We are really excited to try it out.  The deal is really good, so check it out before it’s done. I planted one zucchini plant in our veggie garden this year and I’m looking forward to lots of zoodles.

Finally, in meal prep land — for lunches this week I made this beef and broccoli:

Here is the recipe:

QUICK BEEF AND BROCCOLI MEAL PREP

Prep Time: 15 minutes

Cook Time: 15 minutes

Category: broccoli, calories, cauliflower, Dinner, food, food prep, Food update, light carb, limiting calories, Low Calorie Recipes, low carb, low carbs, Lunch, lunch, Pizza, recipes, Recommendations, Review, veggies

Servings: 4

Ingredients

  • 1 cup brown rice
  • 1/4 cup reduced sodium soy sauce
  • 2 tablespoons brown sugar, packed
  • 3 cloves garlic, minced
  • 1 tablespoon freshly grated ginger
  • 2 teaspoons rice wine vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon Sriracha, optional
  • 1 tablespoon olive oil
  • 1 pound ground beef
  • 12 ounces broccoli florets, cut into 1/2-inch pieces
  • 2 green onions, thinly sliced
  • 1 teaspoon sesame seeds

Instructions

  1. In a large saucepan of 2 cups water, cook rice according to package instructions; set aside.
  2. In a small bowl, whisk together soy sauce, brown sugar, garlic, ginger, vinegar, sesame oil and Sriracha, if using.
  3. Heat olive oil in a large skillet over medium high heat. Add ground beef and cook until browned, about 3-5 minutes, making sure to crumble the beef as it cooks; drain excess fat.
  4. Stir in broccoli, green onions, rice and soy sauce mixture until well combined, allowing to simmer until heated through and the broccoli is tender, about 3-4 minutes.
  5. Place mixture into meal prep containers, garnished with sesame seeds, if desired.

Notes

From: https://damndelicious.net/2017/06/24/quick-beef-broccoli-meal-prep/

http://www.110pounds.com/?p=54652

I am looking forward to having this for lunch (I also added some kimchi to it for lunch). I skipped the rice, too.

(UPDATE: It was DELICIOUS!! So good and very filling. Did not need the rice at all.)

QUESTION: Try any good recipes lately?