Low Carb Mexicali Meatballs (A Lean & Green Meal)

This is a delicious, flavorful &
satisfying low carb meal!

Ingredients:

olive oil cooking spray

1 pound lean ground beef, turkey or bison

1 egg, lightly beaten

1/4 cup grated reduced fat cheddar or pepper jack cheese*

4 1/2 teaspoons taco seasoning**

1 teaspoon onion powder

1/4 teaspoon ground black pepper

1 cup low carb marinara sauce (I use Victoria brand)***

1/4 cup beef or chicken broth

3/4 cup grated reduced fat Colby Jack cheese*

5 cups cooked riced cauliflower

1/2 cup finely chopped cherry or grape tomatoes

Method:

Preheat oven to 400*. Line a baking sheet (one with sides) with aluminum foil and spray lightly with cooking oil spray. Set aside.

In a large bowl, combine the meat, egg, 1/4 cup cheese, taco seasoning, onion powder and black pepper. (You may use your hands to thoroughly blend.) Form into 15 balls and place on the prepared baking sheet. Bake for 25 minutes, or until the meat is cooked through. Reduce the oven temperature to 350*.

Add the marinara, broth and chili powder to a saucepan. Heat to simmer, stirring to blend. Spread 1/4 cup of the sauce to the bottom of a casserole dish or 9 inch square baking dish. Assemble the cooked meatballs on top of the sauce. Spoon the remaining sauce over the meatballs and sprinkle with the Colby Jack cheese. Bake for 15 minutes or until all is heated and the cheese is bubbly.

For each portion, add 1 cup cooked cauliflower rice to a serving plate. Top with 3 meatballs. Spoon 1/5 of the sauce over the top and garnish with about 1 1/2 tablespoons (4 1/2 teaspoons) chopped tomatoes. Makes 5 servings.

*If you are not following a low fat meal plan, full fat cheese may be used.

**It is very simple to make your own low carb, gluten & chemical free taco seasoning. Here is a link to my recipe on this blog:   https://carriekitchencreations.blogspot.com/2019/02/keto-friendly-homemade-taco-seasoning.html

Each serving equals: 1 lean, 3 green & 3 condiments

Nutritional info per serving (with ground bison), approximately: 329.6 calories ~ 18.4 grams fat ~ 9.9 grams carbs ~ 6.8 grams net carbs ~ 31.6 grams protein

Notes: 

I really enjoyed this simple, delicious and satisfying low carb meal❣️

If  you are serving this meal to children or people who need additional carbs, regular rice may be used instead of cauliflower rice. Refried or black beans and a salad of avocado and tomatoes also go well with these meatballs.

My husband was very happy with his plate❣️

Slow Cooker Indian Style "Butter" Chicken & Cauliflower (A Lean & Green Low Fat & Low Carb Version)

This is an aromatic dish with a delicious
blend of mild, but flavorful spices.

Ingredients:

1 1/4 cups canned diced petite tomatoes

3/4 cup chicken or vegetable broth

2 teaspoons coconut oil

1 cup chopped leeks

1 tablespoon fresh minced ginger

3 cloves minced garlic

1 teaspoon curry powder

2 1/2 teaspoons garam masala**

1 teaspoon chili powder

3/8 teaspoon pink Himalayan or sea salt

2 pounds boneless, skinless chicken breasts

4 cups cauliflower florets (about 1 small head or 1/2 a large head of cauliflower)

2 teaspoons coconut oil

4 ounces reduced fat cream cheese, cut into cubes***

1/2 cup plain fat free Greek yogurt***

Method:

Puree the tomatoes in a blender, or food processor. Measure 1 1/4 cups and stir in the broth. Set aside. 

Heat the coconut oil in a non-stick skillet over medium high heat. Add the leeks and sauté for 5 minutes, until they begin to soften. Add the ginger and garlic and continue to sauté for 30 seconds. Carefully stir in the pureed tomatoes and the spices. Simmer for a couple of minutes. Spoon 1/3 of the tomato mixture to the bottom of a slow cooker or instant pot.

Lay the chicken breasts in the pot. Add the cauliflower and top with the remaining tomato mixture. Gently stir to coat the cauliflower florets, while not disturbing the chicken underneath. Divide the 2 teaspoons of coconut oil into 4 (1/2 teaspoon) portions and dot on top of everything in the pot.

Cover and cook on slow cooker mode on high for 2 hours or on low for 4 to 6 hours. ~ Just until the chicken is fully cooked. (Test for doneness, halfway throughout the cooking process, to make certain not to overcook and cause the chicken to become dry.) Once the chicken is cooked through, remove to a rimmed plate and allow to rest for a few minutes.

Stir the cauliflower and test to see if the florets are tender. (If the cauliflower is not fully cooked, set heat to high and cook for 30 to 60 minutes, or until the florets are tender.) 

When the chicken is cool enough to handle, cut into bite sized chunks. Return to the slow cooker pot. Add the cream cheese and stir until melted and blended in. Turn off the heat and cool for just a few minutes. Stir in the yogurt. (If the chicken is too hot when the yogurt is added, the yogurt will curdle.) Makes about 7 1/2 cups. Ladle about 1 1/2 cups into individual bowls. Makes 5 servings.

**You may purchase a garam masala spice mixture at the grocery store, but it is very simple to make your own mixture at home. Here is a link to a recipe published on this blog:  https://carriekitchencreations.blogspot.com/2022/02/quick-simple-homemade-garam-masala.html

***If you are not following a reduced fat meal plan, full fat cream cheese and yogurt may be used.

Each serving equals: 1 lean, 3 green, 3 condiments & 4/5 healthy fat

Nutritional info per serving, approximately: 461 calories ~ 16.76 grams fat ~ 13.6 grams carbs ~ 9.79 grams net carbs ~ 63.4 grams protein

Notes: 

My favorite Indian dish is Butter Chicken, so I am happy to be able to make it at home! 

If you are serving this stew to family who are not following a low carb meal plan, it can be served over rice.

If you are following an Optavia plan, a smashed potato fueling can be served with this dish, but this chicken is satisfying by itself.

1 1/2 cups of Butter Chicken with
1 Optavia smashed potato fueling.
(I mixed 1/4 cup hot water with the
potato powder and then cooked
into two crisp waffles.)

QUICK & SIMPLE Homemade Garam Masala Spice Mix

Garam masala is a popular blend of spices
from Northern India. It is used to flavor
many meat, fish and vegan dishes; including
soups, stews, curries, and more.

Ingredients: 

3 teaspoons ground cumin

1 1/2 teaspoons ground cardamom

1 1/2 teaspoons ground coriander

1 1/2 teaspoon ground black pepper

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon ground cloves

Method:

Add all of the spices to a small container with an airtight lid. Stir or shake to mix. Store in a cool dark cabinet or drawer. Makes 1/4 cup or 12 teaspoons.

Nutritional info per teaspoon, approximately: 5.28 calories ~ o.22 grams fat ~ .96 grams carbs ~ 0.5 grams net carbs ~ o.19 grams protein

Notes: This light & fragrant spice blend is very simple to make. There are a variety of different recipes for this mixture of spices ~ Different families, restaurants and companies all create their own versions. The spices create a warmth which can feel quite comforting. 

Lean & Green Cauliflower Crust Pepperoni Pizza Meal (Low Carb & Gluten Free)

A delicious & flavorful Pizza
& Salad Meal! ❤️

Pizza Ingredients: 

2 1/2 cups riced cauliflower

1 egg

1/3 cup (2 3/4 ounces) shredded reduced fat mozzarella cheese

1/4 cup (4 tablespoons) grated parmesan cheese

1/2 cup low carb cracker crumbs*

1/4 cup low carb marinara sauce**

2 cloves garlic, minced

2/3 cup (5 1/2 ounces) shredded reduced fat mozzarella cheese

2 ounces turkey pepperoni***

Salad Ingredients:

2 1/4 cups lettuce

3/8 cup chopped cucumber

3 tablespoons Walden Farms 0 calorie Italian dressing

Optional Garnish:

3/4 teaspoon crushed red pepper

Method:

Preheat oven to 400*. Line a baking sheet, pizza pan or pizza stone with parchment paper and set aside.

Place the cauliflower in a microwave safe bowl. Cover and cook in a microwave oven for 3 minutes. Set aside to cool. When the cauliflower is cool enough to handle, transfer to cheesecloth or a clean, thin dish towel. Squeeze to remove as much liquid from the cauliflower as possible.

Add the cauliflower, egg, 1/3 cup mozzarella, Parmesan and crumbs to a large bowl. Blend with an electric hand mixer until the mixture is well combined. Pat into a 10 inch circle on the prepared pan. Bake for 15 to 20 minutes, or until the edges are golden brown.

Evenly spread the marinara sauce on top of the baked crust. Sprinkle with the minced garlic. Arrange the pepperoni on top of the sauce and garlic. Return to the oven and bake for an additional 5 to 10 minutes and the cheese is melted.

Cool for a couple of minutes before slicing. Cut into 6 equal portions. Makes three (2 slice) servings. If desired, sprinkle each slice with 1/8 teaspoon crushed red pepper.

For a complete Lean & Green meal, serve with a salad made with 3/4 lettuce, 1/8 cup cucumber and 1 tablespoon dressing.

*I used crushed Optavia Zesty Cheddar & Italian Herb Crunchers, but if you are following a different meal plan other low carb, gluten free cracker crumbs may be used.

**I use Victoria brand, but another low carb marinara may be used.

***I prefer turkey pepperoni because it is not as greasy as regular pepperoni is.

Two slices of pizza and a portion of salad equal: 1 lean, 3 green, 2 1/2 to 2 3/4 condiments & 1/6 an Optavia fueling

Nutritional info per serving (with salad), approximately:  353.67 calories ~ 14 grams fat ~ 19 grams carbs ~ 12.8 grams net carbs ~ 42 grams protein

Note: I really enjoyed this meal and so did my carb eating husband❣

Chocolate Pecan Pie Bar Cookies (With Coconut)

These special dessert bars are rich
and delicious! (Anyone who likes
pecan pie, chocolate & coconut
will love these.) ❤️

Ingredients:

3 cups pecan halves

aluminum foil

coconut oil cooking oil spray

1 3/4 cups all purpose flour

3/4 cup powdered sugar

1/4 cup unsweetened cocoa powder

3/4 cup (1 1/2 sticks) cold, unsalted butter

1 1/2 cups semi-sweet chocolate chips

1/4 cup unsalted butter, melted

3 eggs

3/4 cup packed brown sugar**

3/4 cup light corn syrup

1 cup unsweetened flaked coconut

Method:

Preheat oven to 350*. Arrange the pecans in a single layer on a baking sheet with sides. Bake for 4 minutes. Remove from the oven and stir. Bake for another 3 to 4 minutes, just until the the pecans are fragrant & toasted. (Be careful not to burn.) Set aside.

Line the bottom and sides of a 9 x 13 inch baking dish with aluminum foil. Overhang the foil on the two 9 inch sides of the pan. Spray the foil with the cooking oil spray.

In a large bowl, sift together the flour, powdered sugar and cocoa. Cut the butter into cubes and add to the sifted ingredients. Use a pastry blender or two knives to cut the butter into the dry ingredients until the mixture resembles coarse crumbs. Continue to blend with your fingers to further blend. Pour into the prepared pan and press firmly into the bottom and 3/4 of an inch up the sides.

Bake for 15 minutes. Remove from the oven and while it is still hot, sprinkle the chocolate chips evenly over the crust. Place the pan on a wire rack and cool for 30 minutes.

Add the eggs to a large bowl or a large (8 cup) measuring cup. Use a whisk to lightly beat the eggs. Whisk in the brown sugar, syrup and melted butter. Stir in the toasted pecans and coconut. Pour and spread evenly over the chocolate crust.

Bake for 30 to 35 minutes. (Just until golden on top and the topping is set.) If necessary, cover with foil to keep the top from burning.

Cool completely, at room temperature, on a wire rack. Refrigerator for one hour. Use the foil overhang to lift the baked bars from the pan. Use a sharp knife to cut into squares or bars. Makes 24 to 30 dessert cookies.

**I use dark brown sugar.

Note: These rich bars are delicious by themselves, but also may be served with a small scoop of vanilla ice cream.

Low Carb Oven Roasted Chicken Shawarma With Yogurt Sauce (A Lean & Green Meal)

This super simple, delicious 
 Mid Eastern style meal is light, 
refreshing & satisfying!

Chicken Shawarma is a popular, well marinated dish seasoned with an aromatic blend of Mid Eastern spices. Traditionally the meat is slow roasted on a vertical spit, but this oven roasted version is just as tasty!

Ingredients:

2 tablespoons fresh lemon juice 

3 teaspoons extra virgin olive oil

1 clove garlic, smashed & minced

1/4 teaspoon pink Himalayan or sea salt

1/2 teaspoon ground black pepper

1/2 teaspoon ground cumin

1/2 teaspoon smoked paprika

1/2 teaspoon turmeric

1/4 teaspoon cardamom (or coriander)

1/4  teaspoon cayenne pepper 

2 1/4 pounds (36 ounces) raw boneless, skinless chicken breasts

1 cup chopped green onions

olive oil cooking spray

Yogurt Sauce:

1/2 cup fat free Greek yogurt**

2 1/2 teaspoons fresh lemon juice

1 teaspoon extra virgin olive oil

3/8 teaspoon garlic powder

1/8 teaspoon crushed red pepper flakes

Salad:

5 cups lettuce of choice

2 cups chopped cucumber***

2 cups cherry or grape tomato halves

Method:

In a large bowl or measuring cup, whisk together the lemon juice, 3 teaspoons olive oil, garlic and the spices. Add the chicken and turn to coat all sides. Cover and refrigerate for 3 to 12 hours. (The longer the chicken marinates, the better the flavor.)

In a small bowl, whisk together the yogurt, juice, oil, garlic powder and red pepper. Cover and refrigerate so that the flavors can blend.

Heat oven to 425*. Line a sheet pan, that has sides, with aluminum foil. Very lightly spray the foil with the cooking spray. Mix the green onions into the chicken and marinade. Place all evenly on the prepared pan. (You may want to put the onions underneath the chicken to keep them from burning, but this is not mandatory.) Roast for 16 to 20 minutes, or until the chicken is browned, cooked through and crisp around the edges. Remove from the oven and allow to rest for a few minutes, before slicing. 

To serve, add 1 1/4 cups lettuce to each serving plate. Sprinkle a 1/2 cup of tomatoes and a 1/2 cup of cucumber on top of each portion of lettuce. Top with 1/4 of the sliced chicken (6 3/4 ounces) and onions. Spoon 2 tablespoons of the yogurt sauce over the top of the chicken and salad. Makes 4 servings.

**If you are not following a lowfat meal plan, lowfat or full fat Greek yogurt may be used.

***I use English cucumber.

Nutritional info per serving, approximately: 460.32 calories ~ 12.36 grams fat ~ 25.8 grams carbs ~ 14.37 grams net carbs ~ 64.37 grams protein

Each serving equals: 1 leaner portion, 3 green servings, 1 healthy fat & 3 condiments

Note: Traditionally, this fragrant and mildly seasoned meat would be served in a pita bread or with a salad like this one. The yogurt sauce compliments the flavors of the meat and vegetables.

Simple & Delicious Classic Lemon Bars 🍋

 

These Delicious Classic Lemon Squares
are quick &  simple to make!

Crust Ingredients:

coconut oil cooking spray or butter

parchment paper

1 1/4 cups flour

1/2 cup powdered sugar

1/2 sea salt**

1/2 cup (1 stick) cold unsalted butter**

Custard Ingredients:

1 1/2 cups granulated sugar

1/4 cup flour

4 eggs

1 tablespoon lemon zest

2/3 cup fresh squeezed Meyer lemon juice

1/8 cup powdered sugar

Method:

Preheat oven to 350* (325* if using a glass pan). Lightly grease a 9 inch square pan with the cooking oil spray or butter. Cut a piece of parchment paper so it fits in the bottom of the baking dish with the length of paper  longer than two sides of the dish.

To make the crust, sift the flour, powdered sugar and salt into a large bowl. Cut the butter into 8 sections and add to the sifted ingredients. Use a pastry blender or two knives to cut the butter into the flour until the mixture resembles coarse crumbs. Use your fingers to continue to blend the butter to make fine crumbs. Pour the crumbs into the prepared dish and pat to form an even smooth layer in the bottom. Bake for 15 to 20 minutes, or just until the crust is lightly golden brown around the edges. 

For the custard, sift the granulated sugar and flour into a medium bowl, or 8 cup measuring cup. Add the eggs, zest and lemon juice and whisk until all of the ingredients are smooth and well blended. Pour over the crust and return to the oven for another 25 minutes or until the custard is completely set. 

Allow to cool completely at room temperature. Refrigerate for 30 minutes. Use the parchment paper to lift the lemon bars from the pan. Sift the powdered sugar to dust the top. Cut into 16 squares and serve. Refrigerate leftovers in an airtight container with sheets of waxed paper in between layers. Makes 16 servings.

Note: 🍋🍋 So simple, so lemony & so good! 🍋🍋

Cherry Chocolate Fudge Cookies

These pretty cookies are deliciously decadent❣

 Ingredients:

two (10 ounce) jars maraschino cherries

1/2 cup (1 stick) unsalted butter, at room temperature*

1 cup sugar

1/4 teaspoon pink Himalayan or sea salt*

1/4 teaspoon baking powder

1/4 teaspoon baking soda

1 eggs

1 teaspoon pure vanilla or almond extract

1/2 teaspoon pure almond extract

1 1/2 cups flour

1/2 cup unsweetened cocoa powder

3 ounces semi sweet chocolate chips

1/4 cup sweetened condensed milk

Method:

Drain the cherries and reserve the liqueur.** Place the drained cherries on paper towels to remove extra liquid. Pat the tops gently with additional paper towels. Cut 27 cherries into fourths and set aside. Chop the remaining cherries and set aside in a separate bowl. (makes about 3/4 cup of chopped cherries)

Preheat oven to 350*. Line cookie sheets with parchment paper and set aside. 

Sift together the flour, cocoa, salt, baking powder and soda together. Set aside.

In a large bowl, beat the butter for 30 seconds. Add the sugar and beat until well combined. Add the egg and extracts. Continue to mix until the dough is smooth. Add the cocoa mixture and mix until completely combined. Fold in the 3/4 cup of chopped cherries.

Add the condensed milk and chocolate chips to a saucepan. Heat and stir over medium-low heat just until the chocolate is melted. Stir in 2 teaspoons of the reserved cherry liqueur. Set the fudge aside.

Use a 1 inch cookie scoop, or your hands, to form the dough into thirty six 1 inch balls. Place the balls on the prepared cookie sheets. Use your thumb or a spoon to make an indentation in the center of each dough ball. Fill each indentation with a small amount of the fudge. Arrange 3 cherry slices on top of the fudge.

Bake for 8 to 10 minutes or until the bottoms of the cookies are lightly browned. (Be careful not to over bake. The cookies will become firmer after they cool.) Cool for 10 minutes on the cookie sheets, then transfer to racks to finish cooling completely.

Makes 3 dozen. (36 cookies) Store in an airtight container, in the refrigerator, with sheets of wax paper in between each layer.

*If salted butter is used, omit adding salt.

**Save the reserved cherry syrup in a bottle or jar to add to cocktails, juice and other recipes.

Notes: These cookies are pretty and delicious warm or chilled❣

Simple & Elegant Iced Meyer Lemon Loaf (A Starbucks Copycat)

 

This is a moist & flavorful bread
that is very simple to make!

Ingredients:

parchment paper

butter (for greasing)

1 1/2 cups flour

1 1/2 teaspoons baking powder

1 tablespoon lemon zest

1/2 teaspoon sea salt**

1/2 cup (1 stick) unsalted butter** (at room temperature)

1 cup sugar

2 eggs (at room temperature)

1 teaspoon pure vanilla extract

2 tablespoons Meyer lemon juice

1/2 cup buttermilk

1/4 cup Meyer lemon juice

3 tablespoons powdered sugar

3 tablespoons butter (at room temperature)

1 1/2 cups powdered sugar

1 1/2 - 2 tablespoons Meyer lemon juice

Method:

Preheat oven to 350*. Butter a 5 x 9 inch loaf pan and line the bottom with parchment paper. Set aside.

Combine the flour, baking powder, zest and salt in a medium bowl and set aside.

In a large bowl, use an electric mixer, at medium-high speed, to cream the 1/2 cup of butter and sugar together. Beat until fluffy, for about 5 minutes. 

Beat in the eggs, at medium-high speed, one at a time. Beat in the 1 teaspoon vanilla extract and 2 tablespoons of lemon juice. 

Add 1/3 of the flour mixture to the creamed ingredients. Mix until almost combined. Add 1/4 cup of the buttermilk and mix until combined. Mix in another 1/3 of the flour and then the remaining 1/4 cup of buttermilk. Add the rest of the flour and stir just until fully combined. (Be careful not to overmix.) Gently spread the batter evenly in the prepared loaf pan. Bake for 45 minutes, or until the top of the loaf is golden brown and a toothpick inserted in the center comes out clean.

Cool for 15 minutes in the pan. Stir together the 1/4 cup lemon juice and 3 tablespoons of powdered sugar. Carefully remove the loaf from the pan. Invert and remove the parchment paper. Place on a cooling rack and while the loaf is still warm, brush the lemon mixture over the top. Allow the loaf to cool completely. 

Sift the 1 1/2 cups of powdered sugar into a bowl. Beat in the butter and 1 tablespoon of the lemon juice. Add remaining tablespoons of juice, as needed, to make a thick icing that is not runny. Spread the icing over the cake and allow to dry/set, in the refrigerator, before serving. Makes 1 loaf. (8 slices)

**If salted butter is used, omit the sea salt.

Note: The Iced Lemon Loaf, sold at Starbucks, is one of my husband's favorite treats. (The buttermilk makes the bread it extra moist and the flavor is even better the second day.) He is very happy that I can make it at home❣️

Simple & Quick Strawberry Marshmallow Popcorn Balls

❤️ Pretty, Sweet & Festive Strawberry Popcorn Balls ❤️

Ingredients:

1/3 cup popcorn kernels

6 tablespoons butter

16 ounces fresh mini marshmallows

3 tablespoons strawberry gelatin powder

 3 tablespoons candy sprinkles

15 paper cupcake liners

Method:

Pop the kernels to make 12 cups of popcorn. Remove any unpopped kernels and put the popped corn into an extra large bowl. Set aside.

Line muffin pans with the 15 paper liners and set aside.

Melt the butter, over medium heat, in a large saucepan or Dutch oven. Add the marshmallows. Stir constantly until the mixture is smooth. (about 4 or 5 minutes)

Remove from the heat and stir in the strawberry powder until the mixture is smooth. Pour the marshmallow mixture over the popcorn. Add the 2 tablespoons of the sprinkles. Use 2 wooden spoons or silicone spatulas to carefully mix until all of the popcorn s coated.

Lightly grease your hands with butter. Form handfuls (about 1/2 - 2/3 cup portions) of popcorn into balls and place in the prepared muffin pan. Top popcorn balls the remaining sprinkles. Makes 15 popcorn balls. Serve or wrap each popcorn ball in plastic wrap or in a gift bag. Store in an airtight container for up to a week. Makes 15.

Notes: 

These sweet treats taste a bit like cotton candy or bubble gum. They are fun for kids of all ages. 

They are perfect to serve at children's parties, baby showers, Valentine's Day, Saint Patrick's Day, Easter Halloween & more. Different gelatin flavors may be used to create colorful treats for different holidays.

Low carb Slow Cooker/ Instant Pot Chili Relleno Chicken Soup (Lean & Green Optavia Meal)

This is a very tasty and simple soup!

 Ingredients:

1 (7 ounce) can mild fire roasted whole green chiles (approximately 1 cup chopped)

4 squirts of olive or avocado cooking oil spray

1/2 cup chopped green onions or leeks

3 cloves garlic

4 cups chicken bone broth

1 teaspoon ground cumin

1/4 teaspoon pink Himalayan or sea salt

1/2 teaspoon ground black pepper

1 1/2 pounds boneless, skinless chicken breasts (fresh or frozen)

8 ounces lowfat cream cheese**

3 ounces lowfat jack cheese, grated**

3 ounces lowfat cheddar cheese, grated**

8 (1 ounce) slices lowfat cheddar cheese**

8 teaspoons chopped green onions (the green part), optional

Method:

Chop the canned chilies and set aside. Spray a skillet or the inside of an Instant Pot with the cooking oil. Sauté the onion and garlic for a couple of minutes. Stir in the chopped peppers. Sauté and stir for another minute.

Stir in the broth, cumin, salt and pepper. Add the chicken. If the chicken is frozen, cook in a crockpot on low for 6 hours, or use the normal slow cooker setting on an Instant Pot for 6 hours. If the chicken is fresh, cook for 4 hours. 

Remove the chicken from the pot to a bowl or plate. Use two forks to shred the the chicken. 

Place the cream cheese and grated cheeses into a blender container. Add 1 to 1 1/2 cups of the soup broth to the blender with the cheeses. Blend until smooth and then add to the soup. Return the chicken to the pot. Stir to mix in. Continue to cook on high for an additional 30 minutes. Ladle approximately 1 cup of soup into an ovenproof bowl for each serving. Place a slice of cheese on top of each serving and place under a broiler until the cheese is melted. If desired, garnish each serving with 1 teaspoon chopped green onion. Makes 8 servings. Store leftovers in an airtight container in the refrigerator. (Broil portions just before serving.)

**Regular cheese may be used if you are not following a lower fat diet plan.

Nutritional info per serving, approximately:  278.6 calories ~ 9.9 grams fat ~  6.75 grams carbs ~ 6.45 grams net carbs ~ 38.46 grams protein

Equals: 93% of a lean portion, 37% (about 1/3) of a green & 3/4 of a condiment

This complete Lean & Green Meal includes:
one serving of soup, a salad of 1 cup halved mini
tomatoes, 2 tablespoons chopped yellow bell pepper &
1 teaspoon chopped green onion. (No dressing)
I also added 1 Optavia smashed potato bagel.
This entire meal equals 1 lean, 3 green, 3 condiment servings & half of a fueling.
Here is the link to the bagel recipe:
htt ps://carriekitchencreations.blogspot.com/2022/01/this-simple-bread-fueling-can-be-baked.html

Note: This delicious soup is a mild blend of flavors and is not spicy at all. (If you desire a bit of heat, individual portions can be garnished with hot sauce.)

Candied Cherry & Chocolate Chip Muffins

 

Tasty & Pretty regular or mini iced muffins❣

Ingredients:

1/2 cup (1 stick) unsalted butter*

coconut oil cooking spray or paper liners

2 cups flour

1/2 cup sugar

2 teaspoons baking powder

1/2 teaspoon pink Himalayan or sea salt*

3/4 cup milk or unsweetened almond milk (plain or vanilla)

2 - 3 drops red food coloring

1 teaspoon almond or vanilla extract**

2 large eggs

1/2 cup chopped candied cherries (or well drained & dried maraschino cherries)

1 cup regular or mini semi sweet chocolate chips***

icing (optional)

1 cup powdered sugar

2 tablespoons milk, almond milk or half & half

1/2 teaspoon almond or vanilla extract

1 drop red food coloring (optional)

candy sprinkles (optional)

Method:

Preheat oven to 350*. Melt the butter. Add the food coloring to the butter and set aside to cool. Generously grease a muffin pan with coconut oil cookie spray, or line with paper or foil liners. Set aside.

In a medium bowl, sift together the flour, sugar, baking powder and salt. Set aside.

In a large bowl, use a whisk beat together the butter, milk, eggs, food color and extract until well blended. Gently stir the dry ingredients into the butter mixture, just until all of the ingredients are moistened and combined. Stir in the cherries and chocolate.

Divide the batter evenly between 12 regular sized muffin cups. Bake for 15 to 20 minutes or until a toothpick inserted into the center of a muffin comes out clean. Allow to cool in the pans for 5 to 10 minutes. 

Remove from the muffin pan and transfer to a rack to finish cooling completely.

If desired, create an icing to drizzle over the top of each muffin ~ Sift the powdered sugar into a bowl. Add the milk, extract and food color to the sugar. Use a fork or mini whisk to thoroughly blend together. Dip the tops of the muffins into the icing, or use a spoon or pastry bag to drizzle the icing over the top of each muffin. Set aside to allow the icing to set. Makes 12. Store in an airtight container in the refrigerator.

*If salted butter is used, omit the pink or sea salt.

**I like almond extract, but if you prefer, vanilla extract may be used.

***When making regular size muffins, I use regular chocolate chips. When making mini muffins, mini chocolate chips may be used. ~ To make mini muffins, use a mini pan and liners. Use a one inch cookie scoop to fill each liner with about 2 tablespoons of batter. Bake for 10 minutes. If desired, dip or drizzle the muffins with icing and top with a pinch of sprinkles. Makes about 44 mini muffins.

Notes: 

These pretty pink muffins are perfect to serve at bridal & baby showers, tea, brunch, Valentine's Day, Easter, Mother's Day, Christmas & more.

I was inspired to make these muffins, because I had some leftover candied cherries from my Christmas baking. I made mini muffins to include in Valentine treat gift boxes. They also would be pretty to include on a dessert charcuterie. ❤️

Low Carb & Gluten Free Million Dollar Baked "Spaghetti" (Lean & Green)

This delicious casserole is not
expensive to make ~ it gets it's name
because it tastes like a million bucks!

Ingredients: 

12 ounces Palmini (hearts of palm) linguini*

almond milk

olive or avocado oil cooking spray

8 ounces lean ground meat (beef, bison, turkey or chicken)

2 cloves garlic, minced

12 ounces Victoria marinara sauce (or other low carb sauce)

4 ounces light cream cheese, at room temperature**

2 tablespoons light or fat free sour cream**

1/2 cup lowfat or fat free cottage cheese**

1/4 cup plus 2 tablespoons freshly grated parmesan cheese

1/2 teaspoon black ground pepper

1 teaspoon Italian seasoning***

4 ounces (1 cup) shredded mozzarella cheese

Optional Garnishes:

1/4 cup fresh chopped parsley or 2 tablespoons freshly snipped chives 

Method:

Preheat oven to 350*. Lightly spray a 9 inch square pan with the cooking oil spray and set aside.

Rinse the Palmini noodles with water. Place in a bowl and cover with almond milk. Soak for 30 minutes and then drain and return to a bowl. Use a fork and knife to cut into slightly smaller pieces. Set aside.

Brown the ground meat in a skillet. Drain the off the fat. Add the garlic and continue to cook over low heat for a couple of minutes. Stir the marinara sauce into the meat and set aside. 

Place half of the noodles in the prepared pan. 

Combine the cream cheese, sour cream, cottage cheese, parmesan, pepper and Italian herbs. Spread over the noodles. Top with the remaining noodles. Pour the meat mixture over the layers in the pan. Bake for 30 minutes. Remove from the oven and sprinkle the mozzarella cheese on top. Continue baking for 15 more minutes or until the mozzarella is golden brown.

Let sit for 5 minutes. Cut into four equal portions. Makes 4 servings.

*When properly prepared, Palmini noodles taste like pasta and no one will guess that they are a vegetable! The key is to drain, rinse and then soak in your choice of milk for 30 minutes. The "noodles" are already al dente and are ready to eat after being heated for 5 to 10 minutes.

**If you are not following a lower fat diet, full fat cheeses may be used.

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

Each portion equals: 83% of a lean portion, 3 greens, 2 1/4 condiments

Nutritional info per serving (with ground bison & chives), approximately: 368 calories ~ 21.4 grams fat ~ 19.27 grams carbs ~ 11.16 grams net carbs ~ 28 grams protein

Nutritional info per serving (with ground turkey & parsley), approximately: 381 calories ~ 22.65 grams fat ~ 19.45 grams carbs ~ 11.26 grams net carbs ~ 28.88 grams protein

Note:  This spaghetti casserole is appropriately named ~ it is tasty and very easy to make! (The recipe may be doubled and baked in a 13 x 9 inch pan.)

 

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Groundhog Day Pudding Cups

Hilarious cookie groundhogs popping
up to celebrate the day❣

Ingredients:

1/2 cup unsweetened regular or dark cocoa powder
1 1/4 cup sugar
1/3 cup cornstarch
1/4 teaspoon salt
3 cups milk (or almond milk)
3 tablespoon butter
1 1/2 teaspoons vanilla

1/4 cup graham cracker or chocolate cookie crumbs

6 oval or groundhog shaped cookies*

12 candy eyes or white chocolate chips**

24 white candy sprinkles

2 tablespoons semi sweet chocolate chips

toothpick

Method:

Combine cocoa, sugar, salt, cornstarch in a medium saucepan. Gradually blend milk into dry ingredients, stirring until smooth. Cook over medium heat, stirring constantly until filling boils. Boil 1 minute. Remove from heat; blend in butter and vanilla. Divide the pudding evenly between 6 small dessert cups. (about 3/4 cup capacity) Sprinkle the cookie crumbs over the top of each portion, completely covering the pudding. Place in the refrigerator for i hour or longer to set. While the pudding sets, decorate the cookies ~ Melt the chocolate chips in a small bowl. Use a toothpick to spread a dab of chocolate onto the backs of the candy eyes and attach two to each cookie. Use the toothpick to paint chocolate whiskers and ears on the groundhog cookies. Paint a mouth on each cookie and arrange 4 sprinkles on the chocolate to make the teeth. Just before serving, press a cookie into each pudding cup. Makes 6 fun servings.

*I didn't have time to bake cookies, so I used Pepperidge Farm Milano cookies, but any oval shaped cookie will work. If you find a groundhog cookie cutter, you can make sugar or gingerbread cookie groundhogs.

**If you do not have candy eyes, you can use white chocolate chips. Use the toothpick to dot the center of the white chocolate with a tiny speck of the melted chocolate.

Notes: 

Homemade pudding is tasty and quick to make, but store bought pudding may be used. 

 My husband and I came up with this fun idea for groundhog day ~ everyone we served them to smiled!

Low Carb & Sugar Free Peach Sweet Tea 🍑

Here is a delicious & refreshing tea to enjoy
during the Summer and throughout the year.

Ingredients:

4 cups fresh or canned peaches (1 1/3 pounds ~ about 5 peaches)

13 cups water

1 cup Lakanto Baking Sweetener*

9 tablespoons sugar free vanilla syrup (optional)

8 black tea bags

peach slices (optional garnish)

Method:

Peel and slice the fresh peaches. Add the peaches, 3 cups of water and the sweeteners to a large pot or Dutch oven. Simmer over medium heat for about 30 minutes, or until the peaches are very soft. Cover the pot and set aside for 10 minutes to continue to infuse.

Mash the peaches with a potato masher or wooden spoon. Strain the mixture through a sieve, pressing to release all of the juice. (If desired, reserve the pulp to make frozen cubes that can be added to smoothies.) Allow the peach syrup to cool.

Bring the remaining water to a boil. Turn off the heat and add the tea bags. Steep for 5 minutes. Remove the tea bags and allow to cool.

Combine the cooled tea and syrup. Chill. Serve over ice and if desired, garnish with a peach slice. Makes about 15 cups.**

*Lakanto Baking Sweetener has a finer texture than the regular Classic Sweetener. If you do not have the Baking Sweetener in your pantry, you can process the Classic Sweetener in a food processor, to create a finer texture.

**16 cups equals 1 gallon

Nutritional info per 1 cup serving, approximately: 17.8 calories ~ 0 grams fat ~ 4.6 grams carbs ~ 4.4 grams net carbs ~ .08 grams protein

Note: This special sweet tea is a perfect beverage to serve at picnics, brunch, barbecues and anytime❣️