Chicken asparagus

Ingredients

• 2 large chicken breats, cut in half length-wise
• 16 asparagus stalks, trimmed
• 1 cup shredded mozzarella cheese
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• salt and pepper to taste 
• 1-2 tablespoon of olive oil
• 1 tablespoon lemon juice and lemon zest
• fresh chopped parsley as a garnish

1. Arrange oven shelf on the middle rack and pre-heat to 400 F (200 C). Oil a casserole dish.

2. Mix together salt, pepper, garlic powder, and paprika. Arrange chicken in casserole and season with spice.

3. Combine olive oil, lemon juice, and zest. Pour 3/4 of mixture on chicken.

4. Arrange the asparagus on the chicken and drizzle the remaining juice on the asparagus. 

5. Top with shredded mozzarella cheese and bake for 20 minute or until the inside temperature reaches 165F (75C). For the last three minutes broil the chicken on high. Eat the chicken asparagus hot.

 

Nutrition information

2 servings, 800 cal. 

Protein, 4 oz.

Vegetables, 3 oz.

Keto meatloaf

Keto Meatloaf

1hr 27mins · 595 calories per serving · 4 servings

Calories 2381

Carbs 37g 6%

Fat 122g 47%

Protein 272g 47%

Fiber 10g

Net carbs 27g

Sodium 1529mg

Cholesterol 840mg

12 minutes to prepare, 75 minutes to cook

Ingredients

Ground beef

90% lean meat / 10% fat, patty, cooked, pan-broiled 1 ½ lbs

Raw, fresh eggs 3 large

Pepper, Spices, black, 1 dash

Garlic, 3 cloves

Mushrooms, 1 cup

Onions, Raw, 1 medium (2-1/2" dia)

Parsley, Spices, dried, 1 tbsp

Olive oil, Salad or cooking, 1 tbsp

Tomato sauce, Canned, 8 tbsp

Directions

Step 1 - Chop garlic, onions, and mushrooms

Step 2 - Add garlic, onion, and mushrooms with 1 tsp of salt to a pan and saute on medium heat until onions are soft

Step 3 - Mix together all the ingredients except for the tomato sauce

Step 4 - Spray down a loaf pan with cooking spray and firmly press in the ground beef mix

Step 5 - Pour tomato sauce on top ensuring you spread evenly

Step 6 - Bake at 350 degrees for 1 hour 15 minutes, or until the internal temperature reaches 130 degrees

Serve hot with string green beans cooked in bacon grease, and sprinkled with bacon bits

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Cheese Filled Mushrooms

Cheese filled mushrooms: Low carb Keto diet

Low Carb Keto Diet stuffed Mushrooms

Hands-on 5 minutes Overall 25-30 minutes

Nutritional values per serving (4 mushrooms + fresh greens):

Total carbs: 7.9 g, Fiber: 2.3 g,  Net carbs: 5.5 g

Protein: 14.3 g, Fat: 28.5 g, Calories: 334 kcal,

Ingredients (makes 2 servings)

8 large mushrooms (300g / 10.6 oz)

1 cup shredded white Italian cheese (100g / 3.5 oz)

fresh thyme

salt to taste

Instructions

Preheat the oven to 175 °C/ 350 °F. Clean the mushrooms and

remove the stem. Season with salt to taste.

1. Chop the stems into small pieces and add fresh thyme leaves.

2. Fill each mushroom with shredded cheese, chopped stems

and thyme. Place in the oven for about 20-25 minutes.

3. Remove from the oven and place on a serving plate with fresh

greens tossed with olive oil.

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Easy to make Cauliflower Rice

Easy to make cauliflower rice

For dinner we added cauliflower rice to our "Keto" meal. I used the following recipe which was easy and provided great results. I only made enough for three people, which was about half the cauliflower.

Ingredients:

• Cauliflower cut into large chunks 
• 2 tbsp of olive oil
• salt and pepper to taste

Directions:

Put large chucks of  cauliflower into a food processor. Pulse until the cauliflower bits are about the size of rice. Do not over process.

Heat olive oil in a frying pan and add cauliflower. Stir constantly for about five minutes. Salt and pepper to taste.

Serve hot with meat and other vegetables. It looks good and is tasty.

Nutrition facts:
Per Serving: 113 calories; 7 g fat; 11.1 g carbohydrates; 4.2 g protein; 0 mg cholesterol; 63 mg sodium

I based the recipe on one I read at https://www.allrecipes.com/recipe/238987/paleo-cauliflower-rice/



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