Tag: low carb

Italian Chili with Creamy Herbed Goat Cheese

photo.PNG

I have been making this Italian chili with creamy herbed goat cheese for years now. I used to call it “Unstuffed Peppers” because it is basically a deconstructed stuffed pepper with the bell pepper diced instead of whole. I love this dish as an alternative to Mexican style chili. The creamy herbed goat cheese is what makes this chili truly decadent. I don’t use any added oil, just the natural fat from the grass-fed beef. You can serve this recipe over brown rice or even pasta for a heartier meal, but it is perfect on its own as a low carb dish.

INGREDIENTS

2 lbs. grass-fed ground beef
3 cans petite diced tomatos
1/2 red onion diced
1 bell pepper diced
1 C chopped baby portobello mushrooms (optional)
1 tbsp fresh minced garlic
2 tsp onion powder
3 tbsp dried oregano
3 tbsp dried basil
1 tbsp cayenne powder or chili flakes (optional)
5 tbps creamy herbed goat cheese

In a large pan on medium heat, begin to break up ground beef. Cook 5 minutes.

Add onion and bell pepper. Allow to sauté with beef 5 minutes.

Add mushrooms and fresh garlic. sauté 3 minutes.

Add dried basil, oregano, onion powder, and cayenne powder. Mix well to incorporate.

Add 3 cans of tomatoes, juices and all. Allow to come to a simmer. Simmer 5 minutes.

Add in creamy goat cheese and stir until melted.

ladle into bowls and serve.

Sweet Potato and Sun Dried Tomato Layered Frittata

20131113-145137.jpg

I am a huge fan of oven baked omelets or “Frittatas.”  This recipe has a lot of depth and flavor. I hate when I order an omelet at restaurants and it is all egg and very little flavor. The eggs take a back seat to the other ingredients in this recipe and are really just the glue that holds all the goodness together. It is high in protein and antioxidants. As always, you can tailor this recipe to the ingredients you have on hand in your own kitchen. Let me know how yours comes out!

1 Sweet potato sliced thin
1/2 one Red onion chopped
1/2 c chopped Bell pepper
2 c Cauliflower steamed and chopped
1/2 cup of Gorgonzola- or your favorite cheese (Parmesan, gruyere, or a sharp cheddar would be great)
3 eggs beaten
1/3 c unsweetened almond milk
1/2 c sun dried tomatoes chopped
1 Tbsp Italian seasoning (oregano,basil, rosemary, thyme)
2 tsp sea-salt
1 tsp black pepper
2 tsp crushed red pepper (optional)
2 Tbsp olive oil

.Spray/grease the bottom of an oven safe dish ( I used a 6×9 glass dish)
.Pre heat oven to 350
. Layer half of sliced sweet potato on the bottom of dish
.Bake for 20 minutes
.Steam cauliflower til soft, chop or mash with potato masher and set aside to cool.
.Saute bell pepper and onion in 1 Tbsp olive oil til beginning to soften. Set aside and allow to cool
.Beat eggs and add almond milk,cheese, seasonings,1 tsp salt, and sun dried tomatoes all in one bowl.
.Combine cauliflower and red onion and bell pepper mixture with eggs.
Pour mixture over sliced sweet potatoes
. Top with remaining sweet potatoes and brush with olive oil and sprinkle with remaining 1 tsp of sea salt
Bake for 35-40 minutes
Turn on broiler and broil on high for 5 minutes to brown sweet potatoes.

Enjoy!

Mediterranea Zucchini “Pasta Noodles”

julienne zoodles zoodles 2

Since eliminating most grains and wheat from my diet, I have been struggling with substitutions for pasta. I like using spaghetti squash, but it can be hard to find in the spring and summer months. Then I came across zucchini noodles- which are basically just zucchini sliced with a julienne slicer. Now I am hooked. I enjoy the consistency of zucchini “pasta” more than I did spaghetti squash, as it has a consistency much closer to pasta. No matter what sort of diet you follow, an abundance of vegetables are always encouraged. This recipe for Zucchini noodles replaces the starchy pasta noodles, that would normally spike blood sugar and be stored as fat, with fiber rich zucchini that pairs well with just about anything you top it with. The entire recipe can be made in 20 minutes from start to finish. The best thing about zucchini noodles is you can eat a larger portion for very little calories, around 320 for half the recipe. I hope you enjoy this recipe as much as I have.

INGREDIENTS:

2 Large Zucchini

1 Can White Albacore Tuna (you can substitute chicken breast or ground grass-fed beef also)

1/3 Cup Chopped Red Onion

1/3 Cup Sliced Sun-dried Tomatoes

1/3 Cup Sliced Kalamata Olives

1/4 Cup Crumbled Goat Cheese

1 Tbsp Oregano

1 Tbsp Basil

1 Tbsp Fresh Minced Garlic

2 Tbsp Olive Oil

Sea Salt to taste

Cayenne Pepper flakes to taste.

RECIPE:

Using a julienne peeler, julienne all zucchini lengthwise. Set aside.

In a large sauce pan or skillet, Heat 1 Tbsp olive oil over medium heat.

Add red onion, saute til slightly softened- About 5 minutes.

Add garlic and sun-dried tomato. Cook 2 minutes.

Add zucchini, drizzle with 1 tbsp olive oil. Cook for 2 minutes

Add Tuna, Oregano, Basil and Olives. Stir all ingredients together. Cook for an additional 3-5 minutes.

Zucchini should be softened but not mushy.

Next add crumbled goat cheese and stir. Cook until it softens if you prefer a creamy sauce consistency.

Top with sea salt and cayenne pepper to taste

Dig in!

Makes Two Servings (use one large zucchini per person to increase recipe. ex: 4 People=4 Zucchini)