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Broccoli Cheese Soup - (Makes 4 servings)

 

Ingredients:

3 tablespoons salted butter

1/2 cup white onions, chopped

2 cloves garlic, minced

1 (16 oz.) bag frozen broccoli florets

3 cups vegetables broth

2 cups shredded sharp cheddar, plus more for garnish

1 cup heavy whipping cream

Salt & ground black pepper

 

 

1.  Melt the butter in a stockpot over medium heat.  Saute the onions and garlic in the butter until the onions are tender and translucent.

 

2.  Add the broccoli and broth to the pot.  Bring to a gentle boil over high heat, then reduce the heat to maintain a simmer and continue cooking until the broccoli is tender, stirring occasionally, about 15 minutes.

 

3.  Turn the heat down to the lowest setting and add the cheese and cream to the pot.  Stir until the cheese is melted and well combined with the rest of the soup.

 

4.  Season to taste with salt and pepper.  Serve garnished with extra cheese. Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.

 

NET CARBS  6.3g
calories fat protein carbs fiber
136 8.8g 2.1g 9.4g 3.1g

 


 

Loaded Fauxtato Soup - (Makes 4 servings)

 

Ingredients:

3 tablespoons salted butter

1/2 cup white onions, chopped

2 cloves garlic, minced

1 (16 oz.) bag frozen cauliflower florets

2 cups vegetables broth

2 cups shredded sharp cheddar, plus more for garnish

1 cup heavy whipping cream

Salt & ground black pepper

8 slices bacon, cooked & cut into small pieces, for garnish

 

 

1.  Melt the butter in a stockpot over medium heat.  Saute the onions and garlic in the butter until the onions are tender and translucent.

 

2.  Add the cauliflower and broth to the pot.  Bring to a gentle boil over high heat, then reduce the heat to maintain a simmer and continue cooking until the cauliflower is tender, stirring occasionally, about 15 minutes.

 

3.  Turn the heat down to the lowest setting and add the cheese and cream to the pot.  Stir until the cheese is melted and well combined with the rest of the soup.

 

4.  Season to taste with salt and pepper.  Serve garnished with extra cheese and bacon pieces.. Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.

 

NET CARBS  6.2g
calories fat protein carbs fiber
560 44.6g 30.8g 9.4g 3.2g

 


 

Cheeseburger Soup - (Makes 6 servings)

 

Ingredients:

2 tablespoons salted butter

1/2 cup celery, diced

1/2 cup onions, diced

1 clove garlic, minced

1 lb. ground beef

3 cups vegetable broth

1 (12 oz.) bag frozen cauliflower florets

1 teaspoon dried basil

1 teaspoon dried parsley

2 cups shredded cheddar cheese

1 cup heavy whipping cream

Salt & ground black pepper

 

 

1.  Melt the butter in a stockpot over medium heat.  Add the celery, onions, and garlic, then cook until the celery is tender and the onions are translucent.

 

2.  Add the ground beef to the pot and cook until it is browned, crumbling the meat with a large spoon as it cooks.  Drain the ft, if necessary.

 

3.  Add the broth, cauliflower, basil, and parsley to the pot.  Bring to a boil, then reduce the heat to maintain a simmer and cook, stirring occasionally, until the cauliflower is tender, about 25 minutes.

 

4.  Turn the heat down to the lowest setting and stir in the cheese and cream.  Continue stirring until the cheese is melted.

 

5.  Season to taste with alt and pepper.  Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.

 

NET CARBS  4.4g
calories fat protein carbs fiber
544 46.9g 23.8g 6.1g 1.7g

 


 

Easy Chili - (Makes 6 to 8 servings)

 

Ingredients:

2 lbs. ground beef

2 tablespoons dried minced onions

2 teaspoons garlic, minced

1 (15 oz.) can tomato sauce

1 (14.5 oz.) can petite diced tomatoes

1 cup water

2 tablespoons chili powder

1 tablespoons ground cumin

1/2 teaspoon salt

1/2 teaspoon ground black pepper

 

Suggested Toppings:  Sour cream, sliced green onions, chopped white onions, shredded cheddar cheese

 

 

1.  Cook the ground beef, onions, and garlic in a stockpot over medium heat, crumbling the meat with a large spoon s it cooks, until the meat is browned, about 10 minutes.  Drain the fat, if necessary.

 

2.  Add the tomato sauce, tomatoes, water, chili powder, cumin, salt, and pepper to the pot.  Bring to a boil, then reduce the heat to low and simmer for 20 minutes to allow the flavors to develop and the chili to thicken slightly.

 

3.  Garnish with the chili topping of your choice and serve.  Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.

 

NET CARBS  6.6g
calories fat protein carbs fiber
429 30.8g 27.3g 9g 2.5g

 


 

Gumbo - (Makes 8 servings)

 

Ingredients:

2 tablespoons avocado oil

1 lb. boneless, skinless chicken thighs

Salt & ground black pepper

8 oz. andouille or other smoked sausage, sliced into 1/2 inch rounds

2 tablespoons salted butter

2 tablespoons finely ground blanched almond flour

1 tablespoon coconut flour

2 cloves garlic, minced

1 medium onion, chopped

1 medium-sized green bell pepper, seed & chopped

3 ribs celery, diced

6 cups vegetable broth

1 (14.5 oz.) can petite diced tomatoes

2 tablespoons Creole seasoning ( recipe on condiments page)

1 tablespoon dried parsley

2 bay leaves

1 1/2 cups okra, sliced

Caulirice, for serving

Sliced green onions, for garnish

Hot sauce, for serving

 

 

1.  Heat the oil in a stockpot over medium high heat.  Lightly season the chicken with salt and pepper.  Cook the chicken and sausage until browned on both sides, then remove the meat, leaving the drippings in the pan.  Use a fork to shred the chicken.

 

2.  To make the roux, set the pot with the drippings over medium heat and add the butter, almond flour, and coconut flour.  Cook, stirring constantly, until the flour turns dark brown, about 10 minutes.

 

3.  Add the garlic, onion, green pepper, and celery to the pot and cook, stirring occasionally, until the vegetables are tender.  Add the shredded chicken and sausage to the pot along with the broth, tomatoes, Creole seasoning, parsley, and bay leaves.  Bring to a boil, then lower the heat and simmer for 30 minutes.  Season to taste with salt and pepper.  Remove the bay leaves.

 

4.  To serve, spoon the gumbo into bowls alongside the caulirice.  Garnish with sliced green onions and serve with hot sauce on the side.  Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.

 

NOTE:  You can add shrimp or crab meat to the gumbo if you like.

 

NET CARBS  4.2g
calories fat protein carbs fiber
523 24.8g 17.7g 6.4g 2.1g

 


 

Tuna Salad Stuffed Peppers - (Makes 6 servings)

 

Ingredients:

2 (6 oz.) cans or packages tuna (packed in water), drained

2 hard-boiled eggs, peeled & finely diced

1 rib celery, finely diced

1 tablespoon onion, finely chopped

1/2 cup mayonnaise

2 tablespoons dill relish

1/4 teaspoon salt

1/4 teaspoon ground black pepper

3 red or orange bell peppers, stemmed, cut in half crosswise & seeded

Fresh dill, for garnish (optional)

 

 

1.  Place the tuna in a medium-sized bowl and break it up with a fork.

 

2.  To the bowl with the tuna, add the eggs, celery, onions, mayonnaise, relish, salt, and black pepper.  Stir until well combined.

 

3.  Spoon the tuna salad into the bell pepper halves.  Garnish with dill, if desired. Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.

 

NET CARBS  3.6g
calories fat protein carbs fiber
241 18g 16.6g 5g 1.4g

 


 

Classic Eggs Salad - (Makes 4 servings)

 

Ingredients:

6 hard-boiled eggs, peeled & chopped

1/4 cup mayonnaise

1 tablespoon onion, finely chopped

1 tablespoon dill relish

1 teaspoon prepared yellow mustard

1/4 teaspoon paprika

1/4 teaspoon ground black pepper

1/8 teaspoon salt

Fresh spinach leaves, for serving (optional)

 

 

1.  In a medium-sized mixing bowl, stir together all the ingredients until well incorporated.

 

2.  Serve over spinach leaves, if desired.  Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

 

NET CARBS  1.1g
calories fat protein carbs fiber
213 18.3g 9.6g 1.4g 0.3g


 

Creamy Coleslaw - (Makes 4 servings)

 

Ingredients:

1/2 cup mayonnaise

1 tablespoon apple cider vinegar

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1/2 teaspoon garlic powder

1 drop liquid stevia

1 (10 oz.) bag angel hair coleslaw (finely shredded green cabbage)

 

 

1.  In a medium-sized serving bowl, mix together the mayonnaise, vinegar, salt, pepper, garlic powder, and stevia.

 

2.  Add the shredded cabbage to the mayonnaise mixture.  Mix well and refrigerate for at least 2 hours before serving.

 

3.  Serve garnished with ground black pepper.  Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.

 

NET CARBS  2.9g
calories fat protein carbs fiber
226 22.3g 0.9g 4.7g 1.8g


 

Easy Chicken Salad - (Makes 4 servings)

 

Ingredients:

3 cups shredded rotisserie chicken

1 rib celery, finely chopped

1/4 cup onions, diced

1/2 cup mayonnaise

2 tablespoons dill relish

Salt & ground black pepper

Lettuce laves or baby spinach, for serving (optional)

 

 

1.  Place the chicken, celery, onions, mayonnaise, and relish in a large mixing bowl.  Stir well to combine.  Season to taste with salt and pepper.

 

2.  Serve on lettuce leaves or a bed of spinach.  Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.

 

NOTE:  You can use your on cooked and shredded chicken breast and/or thigh meat instead of store-bought rotisserie chicken.  however, your salad will not have as much flavor as salad made with rotisserie chicken.

 

NET CARBS  2.8
calories fat protein carbs fiber
448 29.3g 44.2g 3.1g 0.3g

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