Low Carb Vegetarian Baked Eggplant (Lean & Green With Meat Option)

 

This is a quick, simple & delicious meal!

Ingredients:

One 1 pound eggplant

1/2 teaspoon pink Himalayan or sea salt

1/2 teaspoon ground black pepper

olive oil cooking spray

3/4 cup fat free cottage cheese or part skim ricotta cheese*

1 egg

1 teaspoon lemon zest

1/2 teaspoon Italian Seasoning**

1/4 chopped green onion

3 tablespoons shredded parmigiano cheese

1 cup Victoria or other low carb marinara sauce

8 ounces reduced fat mozzarella cheese, grated*

2 cups lettuce, optional

3/4 cup halved cherry or grape tomatoes, optional

4 tablespoons Walden Farms 0 calorie salad dressing, optional

Method:

Preheat oven to 400*. Line a baking sheet with parchment paper. Peel the eggplant and cut into 1/2 inch thick circle slices. Place on the prepared baking sheet. Sprinkle with the salt and pepper. Lightly spray with the olive oil. Bake for 15 minutes.

Lightly spray a 9 inch square pan with the olive oil and set aside.

Add the cottage cheese, egg, lemon zest, Italian seasoning, onion and parmigiano cheese to a medium bowl. Use an electric mixer to thoroughly blend the ingredients.

Spread 1/4 cup of the marinara sauce in the bottom of the square baking dish. Place half of the eggplant slices on top of the sauce. Layer the cheese mixture on top of the eggplant. Top with the remaining slices of eggplant. Spoon the 3/4 cup of marinara over the eggplant. Sprinkle the grated mozzarella evenly over all of the layers. Place the baking dish on a cookie sheet. Bake for 25 minutes, until the sauce is bubbly and the cheese is golden. Allow to rest for 5 minutes. 

Cut into four equal portions. Makes 4 servings

*Full fat cheeses may be used if you are not following a low fat meal plan.

**Here is a simple recipe for homemade Italian Seasoning:  https://carriekitchencreations.blogspot.com/2019/09/homemade-italian-blend-seasoning-gluten.html

Variation with Meat: Add a layer of cooked ground meat (5 to 7 ounces depending of how lean the meat is) on top of the layer of cheese mixture and sprinkle with 4 ounces mozzarella instead of 8 ounces.

For a complete Lean & Green meal, add 1/2 cup salad greens, 1/4 of the tomatoes and 1 tablespoon of dressing to each portion of baked eggplant. Equals: 1 lean, 3 green & 3 condiments

Nutritional info per vegetarian serving, with a tiny salad, approximately: 298.56 calories ~ 15.6 grams fat ~ 20.9 grams carbs ~ 16.2 grams net carbs ~ 22 grams protein

Nutritional info per serving with meat, with a tiny salad, approximately: 344.88 calories ~ 16.8 grams fat ~ 19.3 grams carbs ~ 14.6 grams net carbs ~ 31.4 grams protein

Notes: I do not like mushy eggplant! This cooking method makes a perfect, fully cooked eggplant with a firm texture. Even though my husband is not a huge fan of eggplant, he really enjoyed this dish. 😀

Simple Low Carb Individual Shepherd's Pies

This comfort food is tasty & simple to make!

Ingredients:

four 1 1/3- 1 1/2 cup capacity ramekins or oven safe bowls

olive or avocado oil cooking spray

20 ounces ground turkey, beef, bison or chicken

1 cup chopped leeks

1/2 cup finely chopped celery

1 cup chopped red or orange bell pepper

2 cloves garlic, minced

1 cup Victoria (or other low carb brand) marinara sauce

1/2 teaspoon black pepper

2 teaspoons Worcestershire sauce

3/4 to 1 cup water or vegetable broth

3 cups mashed cauliflower**

5 tablespoons + 1 teaspoon cream cheese, at room temperature

salt & pepper

smoked paprika (optional)

Method:

Preheat oven to 400*. Lightly spray the ramekins with cooking spray and set aside on a baking sheet or pan with sides.

Brown the meat in a large skillet, over medium-high heat. Drain fat from the meat set aside. Add the leeks, celery and bell pepper to the skillet and sauté over medium heat for about 4 minutes or until the vegetables are tender. Add the garlic and cook until fragrant, about 1 minute. Return the cooked meat to the skillet. Stir in the marinara sauce, pepper, Worcestershire and water (or broth). Bring to boil. Simmer over medium low heat until liquid is slightly thickened, about 5 minutes.  Divide the meat mixture evenly between the four ramekins. (about 1 1/4 cups per ramekin)

Stir the cream cheese into the mashed cauliflower. Season with salt and pepper to taste. Spread over the top of each meat filled ramekin. If desired, sprinkle smoked paprika on top of the cauliflower. Bake for 20 minutes. Let sit 5 minutes before serving. Makes 4 servings. 

**A super quick & easy cauliflower mash can be purchased in the frozen foods section at Trader Joe's stores. (A one pound bag will provide enough cauliflower mash to cover four servings.)

Nutritional info per serving, approximately: 542.65 calories ~ 34.6 grams fat ~ 17.6 grams carbs ~ 14 grams net carbs ~ 40.4 grams protein

Note: I served a salad alongside the shepherd's pies and the entire family enjoyed this meal. 😀

Simple & Delicious Low Carb Stuffed Bell Peppers (Lean & Green)

These stuffed peppers are very tasty!

Ingredients: 

4 large red, orange or yellow bell peppers

26 - 27 ounces 90% lean ground turkey

olive or avocado oil cooking spray

1/2 cup chopped leeks

1 cup riced cauliflower

3 cloves garlic, minced

1 3/4 cups Victoria Marinara Sauce (or other low carb sauce)

1/2 teaspoon ground black pepper

1 teaspoon Italian seasoning*

8 ounces reduced fat mozzarella cheese, grated**

Method:

Preheat oven to 400*. Line a large baking dish with aluminum foil. (It will make clean up easier.) 

Cut each pepper in half lengthwise.  For decoration, leave the stem intact, but remove the membrane and seeds. Rinse and pat dry with paper towels. Set aside.

Spray a large skillet lightly with cooking spray. Add the leeks and cauliflower to the skillet. Sauté over medium heat just until the leeks begin to soften. (for about 3 to 5 minutes) Add the garlic and sauté for an additional minute, being careful not to brown the garlic. Remove the sautéed vegetables to a bowl and set aside. Add the turkey to the skillet. Cook and stir, over medium heat, until the meat is browned. Drain the fat.  Return the meat and cauliflower mixture to the pan. Stir in the marinara sauce, black pepper and seasoning. Set aside a 1/2 cup of the grated cheese. Stir the remainder of the cheese into the meat mixture. Allow to simmer over medium low heat for 5 to 10 minutes. 

Spoon the meat mixture evenly between the 8 bell pepper halves, gently pressing to fill in every crevasse. Place in the foil lined baking pan and bake for 20 minutes. Remove from the oven and sprinkle 1 tablespoon of the reserved cheese over each pepper. Return to the oven and continue baking for an additional 10 to 15 minutes, or until the cheese is melted and lightly browned. Let stand 5 minutes before serving. Makes 8 servings.

*Here is a simple recipe for homemade Italian Seasoning:  https://carriekitchencreations.blogspot.com/2019/09/homemade-italian-blend-seasoning-gluten.html

**You can use regular cheese if you are not following a lowfat meal plan.

Each pepper half equals: 1 lean, 2 3/4 greens & 2 1/2 condiments

Nutritional info per serving, approximately: 261.5 calories ~ 15.72 grams fat ~ 8.9 grams carbs ~ 7.33 grams net carbs ~ 25.5 grams protein

Optavia Meal Suggestion: For a complete Optavia Lean & Green meal, serve with a side of 1/4 cup cherry tomato halves and a smashed potato fueling  topped with 1 tablespoon salsa. (I added 1/4 cup of hot water to the potato fueling and cooked in a mini waffle maker.) Equals: 1 lean, 3 green, 1 fueling & 3 condiments

Nutritional Info for the complete Optavia meal (stuffed pepper, potato fueling & tomatoes):  276 calories ~ 15.86 gams fat ~ 11.27 grams carbs ~ 8.79 grams net carbs ~ 27 grams protein

Note: These stuffed peppers are delicious. The seasoned ground turkey tastes just like Italian sausage!

Simple & Tasty Individual Shepherd's Pies

Shepherd's Pie is a simple comfort food.

Ingredients:

3 carrots, washed and chopped into bite-size pieces

1 pound lean ground beef, lamb, turkey or chicken 

1 tablespoon butter or olive oil

1 medium yellow onion, diced small

2 stalks of celery, diced

2 cloves garlic, minced

3 tablespoons tomato paste (or 1/2 teaspoon cornstarch mixed into 3 tablespoons of catsup)

1 tablespoon Worcestershire sauce

1/4 teaspoon salt

1/2 teaspoon black pepper

olive or avocado oil cooking spray

six 1 1/2 - 2 cup ramekins or oven safe bowls
1 envelope instant mashed potatoes** (or 3 cups leftover mashed potatoes)

smoked paprika (optional)
2 tablespoons snipped fresh chives (optional)

Method:

Preheat oven to 400*. Line a baking sheet with foil and set aside.

Boil carrots in 2 cups water, just until tender, but not mushy. Drain and save water. Set carrots aside. Prepare instant mashed potatoes and set aside. (See below for instructions for homemade mashed potatoes.)

Brown meat in a large skillet, over medium-high heat. Drain fat from meat. Set meat aside. Heat butter (or oil) over medium heat, in skillet. Add onion and celery and cook about 10 minutes, or until tender. Add garlic and cook until fragrant, about 1 minute. Add cooked carrots and beef to skillet. Stir in tomato paste and cook 2 minutes. Stir in Worcestershire sauce, salt, pepper and 1 cup of saved carrot water. Bring to boil. Reduce heat and simmer until liquid is slightly thickened, about 5 minutes. 

Lightly spray the ramekins with cooking oil spray. Divide the meat mixture evenly between the six ramekins. Top each portion with a 1/2 cup of mashed potatoes, spreading to the edges of the ramekins to completely cover. Bake about 20 minutes. Let sit 5 minutes before serving. If desired, garnish the tops of the pies with a sprinkle of paprika or a teaspoon of snipped chives. Serves 6 

**I only use natural instant mashed potatoes that do not contain chemicals. (They can be purchased at Costco.) I make the instant potatoes with half milk and half evaporated milk.

Alternate Cooking Methods:

Lightly spray a 10 inch deep dish pie pan with cooking spray. Transfer meat mixture to baking dish. Spread mashed potatoes over meat to edges of dish. If desired, sprinkle top with paprika. Place on cookie sheet, lined with foil. Put in oven and bake about 20 minutes. Let sit 5 minutes before serving. 

If you would like to make a larger casserole, double the amount of filling and place in a 9x13 inch baking pan. Top with 8 cups of mashed potatoes. Bake for 20 minutes. Let sit for 5 minutes before serving. Makes 10 to 12 servings.

Alternate Mashed Potatoes Option:
Ingredients:
2 pounds Yukon gold potatoes
3 cloves garlic
5 tablespoons butter
1/3 cup evaporated milk or half & half
pepper

Method:
Peel and chop potatoes. Peel and chop 3 gloves of garlic. Bring potatoes and garlic to boil in a pot of lightly salted water. Reduce to a rapid simmer; cook until tender, about 15 minutes. Drain and return to pot. Mash until mostly smooth; stir butter and milk. Season with fresh ground pepper. (Whip with electric mixer for a smoother consistency, if desired.)

Note: This simple dish is delicious comfort food whose presentation is elevated when served in individual ramekins.

Optavia Individual Shepherd's Pie Lean & Green Meal (With Smashed Potato Fueling)

An individual shepherd's pie & salad
make a complete Lean & Green meal.

Ingredients:

four 1 1/3- 1 1/2 cup capacity ramekins or oven safe bowls

olive or avocado oil cooking spray

20 ounces ground turkey, beef, bison or chicken

1 cup chopped leeks

1/2 cup finely chopped celery

1 cup chopped red or orange bell pepper

2 cloves garlic, minced

1 cup Victoria (or other low carb brand) marinara sauce

1/2 teaspoon black pepper

2 teaspoons Worcestershire sauce

3/4 to 1 cup water or vegetable broth

4 smashed potato fuelings (creamy garlic or sour cream & onion flavor)**

5 tablespoons + 1 teaspoon lowfat cream cheese, at room temperature

4 teaspoons chopped fresh chives (optional)

2 cups salad greens

1 cup cherry or grape tomato halves

4 tablespoons Walden Farms 0 calorie dressing of choice

Method:

Preheat oven to 400*. Lightly spray the ramekins with cooking spray and set aside on a baking sheet or pan with sides.

Brown the meat in a large skillet, over medium-high heat. Drain fat from the meat set aside. Add the leeks, celery and bell pepper to the skillet and sauté over medium heat for about 4 minutes or until the vegetables are tender. Add the garlic and cook until fragrant, about 1 minute. Return the cooked meat to the skillet. Stir in the marinara sauce, pepper, Worcestershire and water (or broth). Bring to boil. Simmer over medium low heat until liquid is slightly thickened, about 5 minutes.  Divide the meat mixture evenly between the four ramekins. (about 1 1/4 cups per ramekin)

Mix each individual envelope of smashed potatoes with 1/2 cup hot water and 4 teaspoons of the cream cheese. Stir until all of the ingredients are well blended. Spread over the top of a meat filled ramekin. Repeat with remaining fuelings and meat filled ramekins. Bake for 20 minutes. Let sit 5 minutes before serving. Makes 4 servings. If desired, garnish each serving with 1 teaspoon of chives. For a complete Lean & Green meal, add a 1/2 cup of salad greens, 1/4 of tomatoes and 1 tablespoon of dressing to each serving plate.

Each serving (with salad) equals: 1 lean, 3 greens & 2 1/4 condiments

Nutritional info per serving (with ground turkey meat & a salad), approximately: 576.32 calories ~ 30.62 grams fat ~ 28.5 grams carbs ~ 22.25 grams net carbs ~ 50.47 grams protein

**If preferred, omit the salad,  and top the meat mixture with 3/4 cup of cauliflower mash  instead of a potato fueling.

Notes: This meal was a huge hit with the entire family and no one guessed that they were eating an Optavia potato fueling! (For people who are not following an Optavia plan, regular mashed potatoes can be used on top of the meat mixture.)

Simple & Quick Cherry Chocolate Chip Shortbread Cookies

These delicious shortbread cookies
are pretty and so very simple to make❣

Ingredients:

3/4 cup unsalted butter, at room temperature

1 cup powdered sugar 

1/4 cup maraschino cherry juice

10 maraschino cherries, chopped

1/4 teaspoon pure almond extract

1/4 teaspoon pink Himalayan or sea salt

2 1/4 cups all purpose flour

3/4 cup mini semi sweet chocolate chips

Method:

Preheat an oven to 350*. Line a 9x14 baking pan with parchment paper that overlaps the sides. Set aside.

Place the butter into a large mixing bowl. Sift the powdered sugar over the butter. Beat, with an electric mixer, for two or three minutes, or until the mixture is light and creamy. Add the juice and cherries. Sift the flour and salt into the bowl. Beat on low until all of the ingredients are fully combined. Fold 1/4 of the chocolate chips into the dough.

Spread the dough evenly in the prepared pan. (As you are spreading the dough to all of the corners of the pan, repeatedly dip your fingers in flour to keep them from sticking to the dough.) Bake for 15 minutes. Remove from the oven an immediately use the parchment paper to lift the baked shortbread from the pan. Cut into 4 sections lengthwise. Then, cut into 10 one inch strips across the width of the baked shortbread. 

Place the remaining 1/2 cup of chocolate chips into a small microwave safe bowl or glass measuring cup. Heat for 30 seconds and stir. Repeat until the chocolate chips are melted and smooth. Place the melted chocolate in a pastry bag, or plastic sandwich bag. Cut off a small tip or corner of the bag and drizzle the chocolate over the tops of the cut shortbread cookies. 

Allow the chocolate drizzle to set. Store the cookies in airtight containers with sheets of waxed paper between each layer of cookies. Makes 40 cookies. (3 1/2 dozen)

Note: These cookies are perfect to serve or include in little gift bags for Valentine's Day, Baby & Bridal Showers, Tea Time, Mother's Day and more❣

Authentic Polish Kolaczki Cookies ~ Delicious Fruit Filled Pastries

These are a tasty, soft jam filled cookies!

Ingredients: 

parchment paper

1 cup (2 sticks) unsalted butter

1 cup (8 ounces) cream cheese

1 teaspoon pure vanilla extract

1/4 teaspoon salt (omit if using salted butter)

2 1/4 cups all purpose flour

powdered sugar

about 1 cup seedless fruit preserves, jam or jelly**

Method:

Place the butter and cream cheese in a bowl to soften at room temperature. (This happens quicker, if you cut the butter and cream cheese into chunks, instead of leaving in large sticks.)

Cream together the butter, cheese and vanilla, with an electric mixer, for 2 to 3 minutes, or until the mixture is light and fluffy. Slowly mix in the flour, a little bit at a time, with a wooden spoon. Divide the dough into 3 parts. Wrap each potion in plastic wrap and refrigerate for 1 hour or longer.

Line two or three baking sheets with parchment paper and set aside. Preheat oven to 350*.

Roll out 1 portion of dough, on a powdered sugar dusted surface, to a rectangle that is 1/4 inch thick. Cut the dough into 2x2 inch squares. Spread 3/4 teaspoon of jam, in a diagonal line, from one corner of each square to the opposite corner. Lift the other two corners together over the center of the cookie and pinch tight to join. Place about an inch apart on the prepared baking sheets. Bake for about 12 minutes, or just until the edges begin to become lightly golden. Cool 5 minutes on pan and then transfer to cooling racks. When completely cooled, use a sifter to dust the cookies with additional powdered sugar. Makes 60 cookies. (5 dozen) Store in an airtight container with sheets of waxed paper between the layers of cookies.

**One flavor of seedless jam may be used, but it is nicer to use a combination of  two or three flavors. I have used strawberry, raspberry, blackberry and apricot/pineapple. All were delicious!

Notes: My tiny little mother-in-law is the daughter of Polish immigrants and she loves all of the foods and beverages that her mother used to make. For special treats, my husband and I will travel to a Polish deli to purchase sausages, soup, pierogi, honey liqueur and cookies for her. We have purchased Kolaczki cookies (pronounced ko-watch-key)  there and we didn't really like them, because they were bland and flavorless. These homemade morsels are the opposite ~ absolutely delicious! I was very concerned that my mother-in-law would be disappointed with my attempt at making one of her favorite Polish treats, but she loved them! She said they were perfect and gobbled up four cookies. (I knew then that I had succeeded, because I have NEVER seen her eat more than one cookie.) No more deli purchased cookies for her. 😍

Super Simple No Bake Oatmeal Chocolate & Peanut Butter Fudge Squares

Delicious & Creamy Little Oatmeal & Fudge Bites❣

Ingredients: 

parchment paper or foil

1 cup (2 sticks) butter

1/2 cup packed brown sugar

1 teaspoon pure vanilla extract

3 cups quick rolled oats

1 cup semisweet or dark chocolate chips

1/2 cup creamy natural peanut butter

Method:

Line an 8 or 9 inch square baking pan with enough parchment paper or foil to overhang the edges of the pan. (This will make it easier to lift the fudge squares from the pan.)

In a large saucepan, over medium low heat, melt the butter and brown sugar. Stir until the butter and sugar is dissolved. Add the vanilla and oats. Stir to mix. Cook and stir, over low heat, for 3 to 4 minutes.

Spread half of the oat mixture into the prepared pan. Press down to evenly cover the bottom of the pan. 

Place the chocolate chips and peanut butter into a glass bowl or measuring cup. Microwave for 30 seconds and then stir. Repeat until the chocolate and peanut butter are melted, blended and smooth. Set aside 1/4 cup of the chocolate mixture inside of a pastry bag or sandwich bag. Spread the remaining chocolate evenly over the oats in the pan. Sprinkle the remaining oats over the chocolate layer. Gently press into the chocolate. Drizzle the reserved chocolate over the top layer of oats.

Refrigerate for 2 hours or overnight. Cut into 30 squares. Store in an airtight container in the refrigerator.

Notes: My family loved these❣ My parents said that they taste like fudge, except healthier because of the oats. I took the time to wrap each piece in a square of plastic wrap to keep them fresh and to package them for giving.

Simple Italian Bell Pepper Brunch Casserole & Salad Meal (Vegetarian, Lean & Green)

 

This light and tasty meal is great
for brunch, lunch or dinner❣

Ingredients:

olive or avocado oil cooking spray

3 large eggs

12 ounces fat free plain Greek yogurt

1 teaspoon olive or avocado oil

2 cloves garlic, minced

2 1/2 cups chopped orange, yellow and/or red bell peppers (about 2 peppers)

1/4 teaspoon salt

1/2 teaspoon dried minced onion

3/4 teaspoon dried oregano leaves

3/4 teaspoon dried basil leaves

8 ounces reduced fat mozzarella cheese, grated

4 cups salad greens

1 cup halved grape tomatoes

4 tablespoons Walden Farm's 0 calorie Italian or Balsamic Dressing

Method:

Preheat oven to 375*. Lightly grease a 9 inch square pan with the cooking spray and set aside. Whisk together the eggs and yogurt and set aside.

Add the teaspoon of oil to a medium sized skillet. Heat over medium low heat. Add the garlic, peppers and spices to the skillet. Stir and sauté for 8 minutes. Spoon half of the pepper mixture into the prepared dish. Sprinkle with half of the grated cheese. Repeat with the remaining peppers & cheese. Spread the egg mixture evenly over the peppers and cheese. Cover the dish with foil and bake for 30 minutes. Remove the foil and continue to bake uncovered for an additional 10 minutes. 

While the casserole is baking, assemble the salads. Add 1 cup of salad greens to each of 4 serving plates. Top each lettuce portion with 1/4 cup chopped tomatoes and 1 tablespoon of dressing.  When the casserole finishes baking, cut into 4 squares. Place a casserole square next to each of the salads on the serving plates. Makes 4 servings.

Each Casserole with Salad Serving equals: 1 lean, 3 green, 1/4 healthy fat &  2 condiments

Nutritional info per meal, approximately: 344 calories ~ 16,5 grams fat ~ 23.4 grams carbs ~ 20.25 grams net carbs ~ 27 grams protein

Note: My husband and I both really enjoyed this flavors of this casserole and salad meal!

Optavia Roasted Garlic Creamy Smashed Potatoes Fueling With Scrambled Egg Whites Hack (Lean & Green)

This fueling hack is delicious for
breakfast or lunch❣

Ingredients: 

1 creamy garlic & herb smashed potatoes fueling

1/4 cup hot water

mini waffle maker

olive or avocado oil cooking spray

2 egg whites

1 tablespoon homemade low carb picante sauce* or a teaspoon of sriracha, Frank's Red Hot Sauce, or sauce of choice (optional)

1 ounce grated reduced fat cheese

Method:

Empty the potato powder into a bowl. Stir in the hot water, mixing just until all the powder is moistened and mixed in.

Lightly spray the inside of the waffle iron with the cooking spray. Add half of the potato mixture to the prepared waffle iron and cook for 3 to 4 minutes, or until the potatoes reach the crispness that you prefer. Remove and place on a wire rack. Repeat with remaining potato mixture. Place the waffled potatoes onto a serving plate. Whisk together the egg whites and salsa (or hot sauce). Lightly spray a small frying pan with the cooking spray. Scramble the egg white mixture. Place the cooked eggs on top of the potato waffles. Sprinkle with the grated cheese. 

One serving (with salsa) equals: 1 fueling,  about 40% of a lean serving & 1 condiment. 

One serving (with 1 1/2 teaspoons hot sauce) equals: 1 fueling, about 40% of a lean serving &  1/4 condiment.

 *Please see the recipe for Homemade Picante Sauce:  

https://carriekitchencreations.blogspot.com/2022/01/super-simple-low-carb-picante-sauce.html

Nutritional info per serving (with salsa), approximately: 187 calories ~ 3.1 grams fat ~ 16.8 grams carbs ~ 12.7 grams net carbs ~ 25.2 grams protein

Nutritional info per serving (with sriracha), approximately: 192 calories ~ 3.2 grams fat ~ 17.8 grams carbs ~ 17.6 grams net carbs ~ 25.3 grams protein

Note: This enhanced fueling makes a satisfying & delicious breakfast or lunch, with room for additional lean & green servings for dinner. There are lean & green meals that do not contain a full lean servings, or you could eat a half serving of a lean & green meal that includes a full lean portion. This Albondigas Soup uses only 1/2 lean serving:

Low Carb Albondigas (Mexican Style) Meatball Soup (Optavia Lean & Green) https://carriekitchencreations.blogspot.com/2022/01/low-carb-albondigas-mexican-style.html

Optavia Potato Bread (A Roasted Garlic Creamy Smashed Potatoes Fueling Hack)

This simple bread fueling can be
baked in a muffin or donut pan.**
Two pieces equals one serving!

Ingredients:

olive or avocado oil cooking spray

muffin or donut baking pan

3 envelopes Optavia Roasted Garlic Creamy Smashed Potatoes fueling

6 egg whites

3 teaspoons baking powder

1 1/2 teaspoons "Everything But The Bagel" seasoning

Method:

Preheat oven to 350*. Lightly spray 6 sections of a muffin or donut pan with cooking oil spray. Empty the fueling envelopes into a bowl. Stir in the egg whites and baking powder. Divide the batter evenly between the six sections by carefully filling with a spoon or mini spatula. Sprinkle 1/4 of seasoning on top of each portion of batter.

Bake for 15 minutes, or until the tops are golden brown. Makes 3 servings.

Each serving equals: 1 fueling, 3 condiments & 1/7 leanest

Nutritional info per serving (2 muffins/bagels), approximately: 154 calories ~ 1.1 grams fat ~ 17.5 grams carbs ~ 13.5 grams net carbs ~ 18.2 grams protein

Notes: When baked in a donut pan or shaped into a ring on a baking sheet,  these breads resemble bagels. Even though they do not have the texture of a bagel, my husband and I prefer them prepared in a donut pan. They taste good whole, or cut in half and toasted.

If you don't have a donut or mini bundt pan, these also may be baked in a muffin pan. (I used a silicone one.) Even though we prefer the bagel style, the muffins taste great too!

**This recipe is a popular & tasty Optavia fueling hack that I tested and not my original recipe.

Serving suggestion:

One serving of Albondigas Soup with Potato Bread Fueling Bread Bagels. See the soup recipe on this blog: 
https://carriekitchencreations.blogspot.com/2022/01/low-carb-albondigas-mexican-style.html

Super Simple Albondigas (Mexican Style) Meatball Soup

 

This is my version of a delicious soup that
is served in many Mexican restaurants. I use
different vegetables than other recipes call
for, but the result is very flavorful & satisfying.

Ingredients:

2 teaspoons olive or avocado oil

1 large red or orange bell pepper (1 1/2 cups), chopped

1 large yellow bell pepper (1 1/2 cups), chopped

4 cloves garlic, minced

2 (10 ounce) cans Rotel tomatoes & mild green chiles

5 cups water

2 teaspoons Better Than Bullion Roasted Beef Base

2 teaspoons dried minced onion

1 teaspoon dried cilantro leaves

1/4 teaspoon salt

1 teaspoon dried oregano leaves

35 homemade meatballs*

5 tablespoons sour cream, optional

5 ounes finely chopped avocado, optional

7 1/2 tablespoons finely chopped green onions (white & green parts), optional

Method:

Add the oil to a Dutch oven and heat over medium-low heat. Add the bell peppers and garlic. Stir and saute over low heat for 3 to 5 minutes. Stir in the Rotel, water, bullion, minced onion, cilantro, salt and oregano. Over medium-low heat, bring to a soft boil and then reduce heat to low. Simmer on low for a minimum of 30 minutes. (I allowed to simmer for 1 hour and 30 minutes.) Add the meatballs and simmer for an additional 30 minutes. 

Makes five 1 1/2 cup servings with 7 meatballs with vegetables & broth. If desired, garnish each serving with 1 tablespoon of  sour cream, 1 ounce of avocado and/or 1 1/2 tablespoons chopped green onions.

*Meatball recipe:

Ingredients: 

1 pound ground beef, turkey, chicken, lamb, pork (or a mixture of meats)

1/4 cup fine dry bread crumbs

1/4 cup milk

1 egg

1/4 teaspoon salt

1/3 teaspoon garlic powder

1/2 teaspoon dried oregano leaves

1/2 teaspoon dried cilantro leaves

Method:

Preheat oven to 500*. Combine the meat, crumbs, coconut milk, egg and spices. Mix and shape into balls about the size of large marbles. Arrange on lightly greased foil lined shallow baking pans. Bake for 5 minutes or until lightly browned and cooked through. 

Transfer to a cooling rack to drain off any drippings. Makes 36 small meatballs.

Notes: I created this recipe for a family dinner 

and it was quite popular!

 

Low Carb Albondigas (Mexican Style) Meatball Soup (Keto Version)

 

This is my version of a delicious soup that
is served in many Mexican restaurants. I use
different vegetables than other recipes call
for, but the result is very flavorful & satisfying.

Ingredients:

2 teaspoons olive or avocado oil

1 large red or orange bell pepper (1 1/2 cups), chopped

1 large yellow bell pepper (1 1/2 cups), chopped

4 cloves garlic, minced

2 (10 ounce) cans Rotel tomatoes & mild green chiles

5 cups water

2 teaspoons Better Than Bullion Roasted Beef Base

1 1/2 teaspoons dried minced onion

1 teaspoon dried cilantro leaves

1/4 teaspoon salt

1 teaspoon dried oregano leaves

36 homemade low carb meatballs*

6 tablespoons sour cream, optional

6 ounes finely chopped avocado, optional

1/2 cup finely chopped green onions (white & green parts), optional

Method:

Add the oil to a Dutch oven and heat over medium-low heat. Add the bell peppers and garlic. Stir and saute over low heat for 3 to 5 minutes. Stir in the Rotel, water, bullion, minced onion, cilantro, salt and oregano. Over medium-low heat, bring to a soft boil and then reduce heat to low. Simmer on low for a minimum of 30 minutes. (I allowed to simmer for 1 hour and 30 minutes.) Add the meatballs and simmer for an additional 30 minutes. 

Makes six 1 1/4 cup servings with 6 meatballs with vegetables & broth. If desired, garnish each serving with 1 tablespoon of  sour cream, 1 ounce of avocado and/or 4 teaspoons chopped green onions.

*Meatball recipe:

Ingredients: 

1 pound ground beef, turkey, chicken, lamb, pork (or a mixture of meats)

1/4 cup fine dry pork panko or other Keto low carb crumbs**

1/4 cup coconut milk

1 egg

1/4 teaspoon salt

1/3 teaspoon garlic powder

1/2 teaspoon dried oregano leaves

1/2 teaspoon dried cilantro leaves

Method:

Preheat oven to 500*. Combine the meat, crumbs, coconut milk, egg and spices. Mix and shape into balls about the size of large marbles. Arrange on lightly greased foil lined shallow baking pans. Bake for 5 minutes or until lightly browned and cooked through. 

Transfer to a cooling rack to drain off any drippings. Makes 36 small meatballs. 

**Another option for crumbs is to crush or grind cheese whisps (or crisps) KETO crackers.

Nutritional info per serving (with all garnishes & meatballs with pork panko), approximately: 385.5 calories ~ 23.48 grams fat ~ 9.9 grams net carbs ~ 25.8 grams protein

Nutritional info per serving (with all garnishes & meatballs with cheese whisps), approximately: 397 calories ~ 24 grams fat ~ 10 grams net carbs ~ 26.7 grams protein