Taco Casserole

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CARB TACO CASSEROLE

INGREDIENTS:

  • 2 cans (10 oz. each) Ro-Tel Tomatoes with green chiles, mild (If you can’t find Ro-Tel tomatoes where you live, use a 14.5 oz. can petite diced tomatoes and a 4 oz. can diced green chiles.)
  • 1 medium-large onion, chopped small
  • 2 T olive oil, divided
  • 1 lb. cauliflower rice (If you can’t find pre-chopped riced cauliflower in your store, chop a small head of cauliflower in the food processor.)
  • 1/2 cup sliced green onion
  • 1 lb. ground beef
  • 1 T Kalyn’s Taco Seasoning Mix (See note)
  • 1 tsp. salt (or to taste)
  • 2 cups + 1 cup grated Mexican Blend Cheese (Use less cheese if you prefer; we wanted it cheesy!)
  • DIRECTIONS:

    1. Dump the Ro-Tel tomatoes into a colander placed in the sink and let them drain while you prep other ingredients.
    1. Heat oven to 375F/190C and spray a large casserole dish with olive oil or non-stick spray. (I used an oval-shaped dish that was 11″ long and 8″ wide at the widest point.)
    1. Chop the onion, heat 1 tablespoon olive oil in a large frying pan, and cook onion until it’s cooked through and starting to get some color.
    1. Add the cauliflower rice and cook over medium-high heat until the moisture in the cauliflower has mostly evaporated and there’s no water in the bottom of the pan, about 3-4 minutes.
    1. Turn off heat and stir in the sliced green onions. Transfer the cooked cauliflower rice to a bowl.
    1. Heat the second tablespoon of olive oil to the pan, add the ground beef, and cook until it’s browned, breaking apart with a turner as it cooks. Add the Taco Seasoning and cook 1-2 minutes more, then add the drained Ro-Tel Tomatoes and cook another minute or two.
    1. Stir in the cauliflower rice, season with salt to taste, and cook until it’s heated through.
    1. Turn off heat and stir in 2 cups grated Mexican blend cheese.
    1. Transfer mixture to the casserole dish and top with another cup of grated Mexican Blend.
    1. Bake about 30 minutes, or until the casserole is bubbling hot and cheese is nicely browned on top.
    1. Serve hot, with things like salsa, green tabasco sauce , Sour Cream, Guacamole, Pico de Gallo, or chopped avocado to add at the table as desired.
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Keto~Ham and Broccoli, Three Cheese Casserole

Ingredients

  • 2 pounds broccoli florets
  • 3 tablespoons olive oil
  • sea salt and pepper
  • 10 ounces ham steak, cubed
  • 1/2 cup heavy cream
  • 1/4 cup chicken stock
  • 2 cups shredded sharp cheddar cheese, divided
  • 1 cup shredded mozzarella cheese
  • 4 ounces cream cheese
  • 2 cloves garlic, minced

Instructions

  1. Preheat oven to 400°
  2. Layer broccoli in a large casserole dish. Drizzle with olive oil and sprinkle with a little salt and pepper.
  3. Roast broccoli for 15-20 minutes.
  4. While the broccoli is roasting, combine heavy cream, chicken stock, 1 cup cheddar cheese, mozzarella cheese, cream cheese and garlic in a medium sauce pan over medium-low heat. Stir frequently.
  5. Once the broccoli is done, top with cubed ham. Pour cheese sauce over top and mix everything together.
  6. Sprinkle remaining 1 cup of cheddar cheese over top.
  7. Bake for an additional 15 minutes.

Notes

Low Carb Three Cheese Ham and Broccoli Casserole

Net Carbs per serving – 5.25g

Nutrition

  • Calories: 338
  • Fat: 26g
  • Carbohydrates: 7.8g
  • Fiber: 2.5g
  • Protein: 21g
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Keto~ Cauliflower Au Gratin

Ingredients

  • 1 large head of cauliflower (6 to 7 inches in diameter), trimmed and cut into florets
  • 2 small red onions, thinly sliced
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon granular erythritol, optional
  • ¾ cup heavy cream
  • ½ cup finely grated parmesan
  • 1/2 teaspoon sea salt, more to taste
  • 1/4 teaspoon black pepper, more to taste
  • 1 cup shredded gruyere or gouda cheese
Keto Cauliflower Au Gratin | Peace Love and Low Carb

Instructions

  1. Preheat the oven to 350°F.
  2. Heat the olive oil in a large skillet over medium heat. Once the pan is hot, add the onions to the pan and cook until soft and tender, about 15 minutes.
  3. Add the balsamic vinegar and erythritol, if using, to the pan with the onions, and stir to combine. Cook for an additional 5 minutes.
  4. Add the cauliflower florets to the skillet and toss to combine with the onions.
  5. In a small bowl, combine the heavy cream, parmesan cheese, salt and pepper. Pour the mixture over top of the cauliflower.
  6. Sprinkle the gruyere over top and bake for 40 minutes or until the cauliflower is tender and the top is golden brown and bubbly.

Notes

NET CARBS PER SERVING: 7.2g

Nutrition

  • Calories: 324
  • Fat: 26.5g
  • Carbohydrates: 10g
  • Fiber: 2.8g
  • Protein: 12.5g

Keywords: low carb side dishes, keto side dishes, keto cauliflower recipes, keto au gratin, keto skillet meals

Tag @peaceloveandlowcarb on Instagram and hashtag it #peaceloveandlowcarb

Keto Chocolate Vanilla Marble Pound Cake

For the Chocolate Layer:

  • 3.5 ounces dark chocolate, chopped
  • 1/4 cup coconut oil
  • 3 large eggs, yolks and whites separated
  • 1/2 cup powdered erythritol
  • 1/3 cup plus 1 tablespoon unsweetened almond milk or coconut milk
  • 1 teaspoon pure vanilla extract
  • pinch of sea salt
  • 3 tablespoon unsweetened cocoa powder
  • 1 cup blanched almond flour
  • 1 teaspoon baking powder

For the Vanilla Layer:

  • 1/2 cup plus 2 tablespoons blanched almond flour
  • 1/3 cup powdered erythritol
  • 1/4 cup coconut flour
  • 1/2 teaspoon baking soda
  • 3 large eggs, yolks and whites separated
  • 1/3 cup unsweetened almond milk or coconut milk
  • 1/4 cup coconut oil, melted
  • 1 teaspoon pure vanilla extract

Instructions

Setting up:

  1. Preheat the oven to 350°F. Line a loaf pan (8 x 5 x 3.5 inches) with parchment paper.
  2. Separate the egg whites from the egg yolks, setting aside 3 yolks for the chocolate layer and 3 yolks for the vanilla layer. Place the egg whites in a large mixing bowl, and using a hand mixer, whip the egg whites until stiff peaks form. Set aside.

For the Chocolate Layer:

  1. Set up a double boiler by placing a heatproof bowl on top of a saucepan filled with about 1 inch of water. Make sure that the bowl is not touching the water and is suspended above the water line by the rim of the pan. To the bowl, add the chocolate chunks and coconut oil, and whisk to combine until melted and smooth. Remove the bowl from the pan and set aside.
  2. In a separate mixing bowl, combine the egg yolks, erythritol, almond milk, vanilla extract and salt, and whisk until all ingredients are well incorporated. Slowly fold in the melted chocolate. Once the chocolate in mixed in, gently fold in half of the whipped egg whites.
  3. Add the cocoa powder, almond flour, and baking powder and slowly mix until smooth. Be careful not to over mix and deflate the eggs.

For the Vanilla Layer:

  1. In a mixing bowl, mix together the almond flour, erythritol, coconut flour, and baking soda.
  2. In a separate large mixing bowl, combing the remaining 3 egg yolks, almond milk, coconut oil and vanilla extract. Gently fold in the remaining whipped egg white.
  3. Add the dry ingredients to the wet ingredients and mix until all of the ingredients are well incorporated

Putting it all together:

  1. Spoon 1/3 of the chocolate mixture into the bottom of the prepared loaf pan. Top with half of the vanilla mixture. Layer 1/3 of the chocolate mixture on top of the vanilla layer. Top with the remaining vanilla mixture. Finish by layering on the last 1/3 of the chocolate mixture.
  2. Using a knife, gently swirl the layers together a bit to make a marbling effect, but without completely mixing them together.
  3. Bake for 45 minutes or until a toothpick comes out mostly clean, but with a little bit of cake stuck to it. It will continue to firm up as it cools.
  4. Place the loaf pan on a cooling rack and let cool before slicing.
  5. Slice into 10 equal slices.

Notes

Keto Chocolate Vanilla Marble Pound Cake | Peace Love and Low Carb

Net Carbs Per Serving: 5g per slice

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Slow Cooker Breakfast( Keto)

slow cooker breakfast

Mom’s Slow Cooker Breakfast Bake

Servings: 12

Prep Time: 15 minutes | Cook Time: 2 hours | Total Time: 2 hours 15 minutes

Nutritional Facts: 2g Net Carbs| 518 Calories | 40g Fat | 2g Carbs | 34g Protein | 0g Fiber

Ingredients:

  • 2 lbs. ground sausage
  • 4 cups cheddar cheese
  • 12 large eggs
  • ½ cup chopped sweet red pepper
  • ½ cup chopped onion
  • 1 tsp salt
  • ½ cup heavy cream
  • ½ tsp freshly ground black pepper
  • 1 package of bacon

Steps:

  1. In a skillet, cook bacon to crisp, cool, then crumble and set aside.
  2. Using the same skillet with the bacon grease, sizzle chopped red peppers and onions for about 3 minutes. Then add sausage to skillet with veggies and brown into crumbles.
  3. In a large bowl, combine eggs, heavy cream, salt, and pepper. Scramble.
  4. In a slow cooker, add sausage mixture to the bottom.
  5. Then top with 2 cups of cheese.
  6. Then top with bacon.
  7. Then top with egg mixture.
  8. Then top with 2 cups of cheese once more.
  9. Cook on high for at least 2 hours or until middle reaches 160 degrees Fahrenheit. Serve and enjoy.        

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Keto Tips

  • Ghee is the shizzy. I mean, butter is awesome, but ghee is amazing, especially if you throw it on steak.
  • Take Omega-3! Seriously! You need to have more Omega 3 in your system than Omega-6 (all those fats you are consuming) otherwise all that oil and stuff will do you harm. 
  • Don’t drink alcohol unless you’re having a cheat day, because it literally stops your weight loss.
  • Cream cheese is not your friend, to make anything half decent you need a ton of it and it usually has a decent amount of carbs.
  • If you whisk up heavy cream and peanut butter (I like Teddie Flax PB) you can use less peanut butter to make more and create a creamy delicious mousse we like to call “Peanut Butter Delight” around here – add a little stevia if you want!
  • Lemon water is awesome (helps your ph which gets screwy on keto and makes you want to drink more). I LOVE True Lemon packets.
  • There are naturally low-carb dark chocolate chips out there that’ll solve any sweet craving.
  • Cast iron pans will make all of your meat taste better. 
  • Toast coconut flakes to make keto cereal!
  • Land O’ Lakes makes a whipped cream that’s sugar-free because it’s made with heavy cream. It has zero carbs and it’s amazing. Cool Whip also makes a heavy cream version that’s super low carb too, even lower than their sugar-free tub.
  • Anything that’s “light” or “sugar-free” is usually still full of carbs, sometimes more than the original one.
  • Don’t waste your time with low-fat anything, you need to have the highest percentage of fat in your diet, versus protein and carbohydrates otherwise, your protein will convert into sugar too.
  • Don’t eat too much bacon when you start or you will grow to hate bacon. No really, I was the baconator and I can’t even smell it now.
  • Make sure you’re digesting! If you’re not, you won’t lose weight and your belly will be mad at you.
  • Drink boullion, or throw some coconut oil in your coffee if you need a boost. Or, if you prefer supplements, take probiotics or psyllium husk.
  • Also, http://www.reddit.com/r/keto is a bible of good keto advice and stories.
  • Drink a shitton of water. I hate drinking water, I practically have an aversion to fluids (other than wine), but this is a must. If you drink a lot of water you’ll lose more weight, period.
  • Buy the pre-made boiled eggs in the bag to make quick and easy deviled eggs for a snack or breakfast! Most grocery stores and Walmart have them.

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Category: keto | LEAVE A COMMENT

Berry Cream Cheese Ambrosia(Keto)

cream cheese ambrosia

Prep Time: 15 minutes | Total Time: 15 minutes

Nutritional Facts: 3/6g Net Carbs| 494 Calories | 47g Fat | 3/6g Carbs | 7g Protein | 0g Fiber

Ingredients:

  • 1 package cherry gelatin, prepared and chopped (yes chopped) or 3 sugar-free cups of cherry jello
  • 3 cups, roughly chopped mixed berries (chopped strawberries, blueberries and/or raspberries)
  • 1 cup heavy cream
  • 6 oz, cubed room temperature organic cream cheese
  • 1 tsp vanilla extract
  • 4 packets Splenda Naturals or 1 tbsp Steviva Blend

Steps:

  1. In a chilled bowl (add to the freezer for about 5 minutes), add heavy cream, then use a hand mixer for 3-5 minutes until it becomes whipped cream and can make peaks.
  2. Add sweetener and vanilla and whip again. Add cream cheese and blend for another couple minutes until smooth (or mostly smooth).
  3. Gently fold in the mixed berries.
  4. Now gently fold in the gelatin.
  5. Enjoy!
Amanda C. Hughes

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