Zucchini Summer Squash Saute

Low fat, low carb, low calorie…this delicious zucchini summer squash saute has it all…or should I say it doesn’t? It’s the perfect side for any meal!

Zucchini Summer Squash Saute

Zucchini Summer Squash Saute

Course Side Dish
Servings 2
Calories 85 kcal

Ingredients
  

  • 1 tbsp olive oil
  • 1 medium zucchini or yellow summer squash
  • ½ tsp dried rosemary
  • ¼ tsp garlic powder
  • ¼ tsp black pepper
  • ¼ tsp salt
  • ½ cup grape tomatoes or halved cherry tomatoes

Instructions
 

  • Heat oil in saute pan over medium-high. 
  • Thinly slice the zucchini/yellow squash and add to saute pan. Cook, stirring frequently, for 3 minutes.
  • Sprinkle with rosemary, garlic powder, pepper and salt and stir to combine. 
  • Add tomatoes and cook, stirring frequently, 3 minutes or until desired softness.
  • Hack: Use this saute method with your favorite vegetables or whatever you have on hand! Cooking times may vary.
  • Hack: Store leftovers in the refrigerator for up to 5 days or in the freezer for up to 6 months.
Keyword keto, low calorie, low carb, side dish, summer squash, vegan, vegetable, vegetable saute, vegetarian, yellow squash, zucchini

 

Summer squash is a seriously nutritional power-packed veggie.  Check out the facts here.

Round out your low-calorie, low-carb vegetarian meal with parmesan-crusted scallops!

Low Carb Cauliflower Pizza Crust

Ever wondered how to make your own low carb cauliflower pizza crust? Here’s the answer! This healthier version of pizza will be a hit with the whole family!

Cauliflower Pizza Crust

Low Carb Cauliflower Pizza Crust

Course Main Course
Servings 4
Calories 80 kcal

Ingredients
  

  • 1 head cauliflower
  • 2 eggs
  • 1 tsp dried chives
  • 1 tsp dried oregano
  • ½ tsp salt
  • ½ tsp black pepper

Instructions
 

  • Wash and thoroughly dry cauliflower, then remove all greens. Cut into chucks
  • Cauliflower can be riced by hand using the large holes on a box grater. It can also be pulsed in a food processor or blender until it resembles rice.
  • Place a steamer basket or wire mesh colander in a large pan with one inch of water. Line the basket with cheesecloth, making sure the piece is large enough to be gathered around cauliflower rice with excess on top to hold it closed.
  • Bring the water to a boil over high heat.
  • Place cauliflower in the basket on top of cheesecloth, cover and steam for 5 minutes. Remove from heat, uncover and allow to cool.
  • Preheat oven to 400℉. Line large round pizza pan or rectangular sheet pan with parchment paper. Parchment paper is necessary to keep crust from sticking and is helpful when flipping the crust.
  • Lift cauliflower from pan using cheesecloth. Twist at the top and squeeze as much liquid out as possible. Put in a bowl with eggs, chives, oregano, pepper and salt. Mix thoroughly.
  • Press into pan and bake for 30 minutes. Flip crust and cook for 15 minutes or until dry. Garnish with sauce, cheese and desired toppings and heat until cheese is melted.
  • Hack: One 16oz bag of frozen cauliflower can be substituted for fresh. Thaw completely before using. There is no need to cook the cauliflower but liquid must still be squeezed out.
  • Hack: Crust can be shaped into smaller crusts if desired.
  • Hack: Store leftovers in the refrigerator for up to 5 days.
  • Hack: Crusts can be separated by parchment paper, sealed in freezer-safe containers and frozen. Topped and cooked pizza slices can be stored in the same manner.
Keyword cauliflower, cauliflower pizza crust, low carb, pizza, pizza crust

Did you know?  Cauliflower is part of the cruciferous collection of vegetables that are associated with lowering the risk of some types of cancer.

Suggestion: This vegetable-based Barbecue Spaghetti Squash Pizza would pair nicely with the cauliflower crust!

Chinese Sausage with Brussels Sprouts

Chinese Sausage with Brussels Sprouts is a quick and easy one-skillet meal that is nutritious and delicious. It’s also low-calorie and keto-friendly!

Chinese Sausage with Brussels Sprouts

Chinese Sausage with Brussels Sprouts

Course Main Course
Servings 3
Calories 260 kcal

Ingredients
  

  • 6 oz Chinese sausage (2 links)
  • lb Brussels sprouts, thinly sliced
  • tbsp water
  • 1 tsp soy sauce
  • 2 tsp apple cider vinegar

Instructions
 

  • Remove casings from sausages and discard. Place sausage in a cold pan and turn heat to medium. Cook, stirring frequently to break up sausage, until cooked through. Remove sausage from pan.
  • Turn heat up to medium-high and add Brussels sprouts. Cook 2 minutes, stirring frequently and scraping the bottom of the pan to keep oil from burning.
  • Add water and continue to cook for another 2 minutes until Brussels sprouts are crisp-tender. Add soy sauce, vinegar and sausage bits and toss to coat. Serve warm.
Keyword Brussels sprouts, Chinese sausage, easy dinner, fast and easy, keto, low calorie, low carb, one pan meal, one skillet meal, quick and easy, quick meal preparation

The Chinese sausage I use in this recipe differs from a traditional Lap Cheong, which is a dried sausage. The one I use is a fresh sausage seasoned with a Chinese-style sauce. It can be found in the meat department of your local grocery store by the Italian pork sausages.  

If you’re a fan of Chinese-style sausage and one-skillet meals, check out this sausage and butternut squash skillet!

Fresh Mexican Avocado Salad

This healthy Mexican avocado salad recipe brings together chicken, avocado and Mexican spices for a delicious entree that makes a great lunch or supper!

Mexican Avocado Salad

Mexican Avocado Salad

Course Salad
Cuisine Mexican
Servings 3
Calories 487 kcal

Ingredients
  

Lime Dressing /Marinade:

  • 2 tbsp lime juice
  • 1 tbsp honey
  • ¼ cup olive oil
  • 1 clove garlic, minced (1 tsp)
  • ½ tsp salt
  • ½ tsp black pepper

Chicken:

  • 14 oz boneless skinless chicken breast
  • ½ tsp chipotle powder
  • ½ tsp dried oregano
  • ¼ tsp cumin powder
  • 1 tbsp olive oil

Salsa:

  • ¾ cup frozen corn, thawed
  • 1 avocado, diced
  • 1 cup cherry tomatoes, halved
  • ½ red onion, finely chopped

Salad:

  • 1 tsp dried cilantro
  • 5 cups romaine lettuce, cut into bite-sized pieces

Instructions
 

  • Place lime dressing ingredients in a small jar and shake to mix.
  • Put 2 tbsp dressing in a sealable sandwich bag. Add chipotle, oregano and cumin. Shake bag to mix and add chicken. Marinade overnight.
  • Heat 1 tbsp oil in a skillet over medium-low heat. Cook chicken until it reaches an internal temperature of 160͒, about 4 minutes on each side. Let rest for 5 minutes and slice.
  • Add 1 tbsp cilantro to dressing and shake to mix.
  • Place corn, avocado, tomato and onion in a bowl. Add remaining cilantro, half of remaining dressing and toss to coat.
  • Place lettuce in a bowl and toss with remaining dressing. Top with salsa and sliced chicken.
  • Hack: If you plan to eat this over several days, do not assemble salad until ready to eat. Put serving-size portions of salsa in sealable sandwich bags and squeeze out as much air as possible before sealing. Put the bags in a covered container. The absence of air and light will keep the avocado from browning.
  • Hack: To keep lettuce romaine lettuce fresh longer, separate leaves and wash. Dry in a salad spinner or with paper towels. Place lettuce leaves in a sealable plastic bag or container with paper towels between each layer to absorb moisture. Replace paper towels if they become soggy.
  • Hack: Shop the salad bar if you just need a small amount of an item that you don’t think you’ll use again before it “goes over”.
Keyword avocado, chicken, entree salad, gluten-free, lime marinade, lime salad dressing, low carb, Mexican, salad, salad greens, salsa

Ever wonder how to tell if an avocado is ripe?  How long will it be good after you buy it?  Check out these tips to find out!

Suggestion:  Italian herb focaccia bread would pair nicely with this salad!

 

Crustless Vegetarian Quiche

Crustless vegetarian quiche is easy to put tother and is very versatile. Eat it hot, eat it cold, eat it for any meal at any time of day!

Crustless Vegetarian Quiche

Crustless Vegetarian Quiche

Course Breakfast
Servings 6
Calories 121 kcal

Ingredients
  

  • 1 tbsp olive oil
  • ½ cup chopped onion
  • 2 cloves garlic, minced (2 tsp)
  • ½ cup chopped red bell pepper
  • ½ cup chopped green bell pepper
  • 6 chopped broccoli florets
  • ½ cup chopped tomato
  • 6 large eggs
  • 2 tbsp milk
  • 1 tsp dried oregano
  • ½ tsp black pepper
  • ½ tsp salt
  • cup parmesan cheese

Instructions
 

  • Preheat oven to 425℉.
  • Place oil to a large saute pan and heat over medium-low. Add onion, garlic, peppers, broccoli and tomato. Saute until tender, about 4 minutes.
  • Spread vegetables in the bottom of a lightly greased 9” pie pan.
  • Wisk together eggs, milk, spices and ¼ cup parmesan cheese. Pour egg mixture over vegetables in pie pan.
  • Cover pan loosely with foil and bake for 10 minutes at 425͒. Turn the heat back to 350͒ and bake for an additional 15 minutes.
  • Remove foil, sprinkle with remaining cheese. Bake for an additional 5-10 minutes until a knife inserted in the center comes out clean.
  • Serve warm or cold.
  • Hack: Leftovers can be stored in the refrigerator for up to 5 days.
  • Hack: Cut leftovers into serving-size pieces. Place on a cookie sheet and put in the freezer until solid. Move to a freezer bag or container and store in the freezer for up to 3 months.
Keyword breakfast, breakfast bakes, brunch, buffet, buffet food, eggs, gluten-free, healthy, keto, low calorie, low carb, meatless, quiche, vegetable quiche, vegetarian

Did you know?  Despite the negative press that eggs have received in the past, they can absolutely be a part of a healthy diet!

Hack:  Frozen or dehydrated vegetables can be used in this recipe.

Chinese Broccoli Stir Fry For One

Chinese Broccoli Stir Fry brings together broccoli, ginger and soy sauce for a delicious side dish. Try it the next time you’re putting together an Asian meal!

Chinese Broccoli Stir Fry

Chinese Broccoli Stir Fry

Course Side Dish
Cuisine Chinese
Servings 1
Calories 86 kcal

Ingredients
  

  • 1 cup broccoli florets
  • 1 tbsp slivered almonds
  • tsp soy sauce
  • ½ tsp sesame oil
  • 1 tsp wine vinegar or apple cider vinegar
  • ½ tsp brown sugar
  • 1 tsp olive oil
  • ½ tsp fresh ginger, grated
  • ½ clove garlic, minced (½ tsp)

Instructions
 

  • Place broccoli in a covered, microwave-safe container. Add a small amount of water and microwave for 2 minutes.
  • Place almonds in saute pan and lightly toast. Remove to a small bowl and set aside.
  • Combine soy sauce, sesame oil, vinegar and brown sugar in a small bowl. Set aside.
  • Heat oil in a saute pan. Add broccoli and stir-fry for 1-2 minutes, until tender. Push to the side of the pan.
  • Put garlic and ginger in the center of the pan, adding a bit more oil, if necessary, and saute for 30-60 seconds, until fragrant.
  • Add sauce and toss all ingredients. Top with toasted almonds.
  • Hack: Check the produce department of your local grocery store for pre-cut broccoli florets to avoid having to buy an entire head. Frozen broccoli florets would also work in this recipe.
  • Hack: Do you know that you can freeze fresh ginger root? Grating it in its frozen state is easier than grating it fresh and, if you choose organic ginger, you don’t have to peel it! Simply place it in a sealed freezer bag or container and pop it in the freezer.
  • Hack: Once opened, sesame oil can be stored in a cool, dark place (kitchen cupboard away from the stove) for up to six months. It can be stored in the fridge for a year or more.
Keyword Asian cuisine, Asian food, Asian side dish, broccoli, Chinese broccoli stir fry, Chinese cuisine, Chinese food, Chinese side dish, keto, low calorie, low carb, vegan, vegan side dish, vegetable side dish, vegetarian, vegetarian side dish

Did you know?  Broccoli is a nutritional powerhouse!  Check it out here!!

Suggestion: Pair this with Korean Beef Marinade for a tasty low-carb meal!

Quick and Easy Creamed Spinach

Quick and easy creamed spinach is a classic side dish is easy to put together and is a wonderful accompaniment to a roast or steak. Use leftovers to make this delicious Easy Eggs Florentine!

Quick and Easy Creamed Spinach

Quick and Easy Creamed Spinach

Course Side Dish
Cuisine American
Servings 4 people
Calories 240 kcal

Ingredients
  

  • 16 oz frozen spinach, thawed with liquid squeezed out
  • cup butter
  • 1 onion, chopped
  • 3 cloves garlic, minced (3 tsp)
  • 4 tbsp flour
  • 1 cup milk
  • 1 pinch cayenne pepper
  • 1 pinch ground nutmeg
  • Salt and pepper, to taste
  • 2 tbsp Parmesan cheese, grated

Instructions
 

  • Melt butter in a medium-sized pan over medium heat. Add onion and cook until transparent (about 2-3 minutes), then add garlic and cook until fragrant (about 30 seconds). Whisk in the flour and cook until thickened.
  • Pour in the milk, whisking constantly until the white sauce thickens (about 5 minutes). Season with salt, pepper, nutmeg and cayenne. If the sauce is too thick, add another 1/4 cup of milk to the sauce, whisking it through until reaching your desired thickness.
  • Season the cream sauce with salt, pepper, nutmeg and cayenne. Add spinach to the cream sauce, stirring gently until heated through. Sprinkle with Parmesan cheese and serve.
  • Hack: Freeze leftovers in servings-sized portions for later use.  Consider freezing a few ¼ cup servings for the recipe below.
  • Hack: Use leftovers to make this delicious Easy Eggs Florentine!
Keyword creamed spinach, creamed vegetable, frozen spinach, gluten-free, keto, low carb, quick and easy, side dish, vegetable side dish, vegetarian

Did you know?  Spinach is one the most nutrient-dense plant-based foods you can eat!

Sausage and Butternut Squash Skillet

Sausage and butternut squash skillet is a hearty one-skillet recipe that’s low in carbs and calories. It comes together quickly for an easy weekday dinner and is great paired with easy vegetable rice!

Sausage and Butternut Squash Skillet

Sausage and Butternut Squash Skillet

Course Main Course
Servings 4

Ingredients
  

  • 8 oz Chinese sausage, casings removed
  • 2 tsp ground sage
  • 1 tsp crushed rosemary leaves
  • ½ tsp ground nutmeg
  • 1 tsp salt
  • 1 tsp black pepper
  • 5 lb butternut squash, peeled, seeded and cut into 1-inch cubes (8 cups)
  • 1 onion, chopped
  • 6 cloves garlic, minced (2 tbsp)
  • ½ cup chicken stock
  • Parmesan cheese

Instructions
 

  • In a large skillet, cook sausage and over medium-high until browned, while breaking into large pieces (about 6-7 minutes).
  • Add all remaining ingredients (except for cheese) and stir gently to combine. Bring to a simmer. Reduce heat to medium-low, cover and simmer for 18-20 minutes, stirring occasionally, or until squash is tender. Top with grated Parmesan cheese.
  • Hack: Freeze leftovers in portion-sized freezer containers for quick "grab and go" meals.
  • Hack:   Fresh peeled and cubed butternut squash can be purchased in the produce department of the grocery store.  Frozen butternut squash can also be used (one 16 oz bag equals 4 cups).
  • Hack:  Uncooked winter squash can be stored in a cool, dark environment (less than 50℉) for up to 2 months so stock up when it’s on sale!  Cook, mash and freeze unseasoned winter squash for up to 12 months as a quick and easy addition to many recipes.
Keyword butternut squash, Chinese sausage, easy dinner, easy meal, keto, low calorie, low carb, one skillet meal, quick and easy

Did you know? Winter quash provides numerous health benefits that may help reduce the risk of many diseases!

Scrambled Egg with Spinach, Tomato and Onion

Scrambled Egg with Spinach, Tomato and Onion make a fast and easy low-carb breakfast, packed with protein to start your day off strong!

Scrambled Egg with Spinach, Tomato and Onion

Scrambled Egg with Spinach, Tomato and Onion

Course Breakfast
Cuisine American
Servings 1 person
Calories 297 kcal

Ingredients
  

  • ½ cup sweet onion, chopped
  • ¾ cup vegetable broth
  • 8 oz frozen spinach
  • 1 tomato, chopped
  • Balsamic Vinegar to taste
  • Salt to taste
  • 2 eggs
  • Splash of milk

Instructions
 

  • Place onion in a saute pan with ¼ cup broth. Cook over medium-low heat until onions are soft and golden. Add vegetable broth as needed, ¼ cup at a time. Add spinach and tomato. Turn up the heat to medium and simmer until most of the liquid is gone. Add balsamic vinegar and salt to taste. Remove to plate.
  • Add eggs and milk to a small bowl and scramble with a fork. Spray saute pan with cooking spray. Add eggs and cook to desired doneness. Add salt and pepper to taste. Remove to plate with spinach mixture and enjoy!
Keyword breakfast, eggs, gluten-free, keto, low carb, scrambled eggs, skillet breakfast, stir fry, vegetarian, veggie egg skillet

Did you know?  Despite the negative press that eggs have received in the past, they can absolutely be a part of a healthy diet!

Suggestion:  If you want to add a few carbs to your breakfast, try pairing this with a gourmet veggie bagel!

Quick and Easy Homemade Egg Salad

This lighter version of homemade egg salad gets its kick from dill Greek yogurt dip. Try it on in a sandwich, wrap or salad. It’s good all by itself as well!

Homemade Egg Salad

Homemade Egg Salad

Course Salad
Cuisine American
Servings 2 people
Calories 275 kcal

Ingredients
  

  • 5 eggs
  • cup Dill Greek Yogurt Dip
  • 2 tbsp chopped onion
  • 2 tbsp sweet or dill relish
  • Salt and pepper to taste

Instructions
 

  • Put eggs in a saucepan and cover with water. Cover the pan and bring water to a boil. Remove from heat and let the pan sit, still covered, for 15 minutes. 
  • After 15 minutes, drain hot water from the pan and fill with cold water and ice to cool eggs. Peel the eggs.
  • Chop eggs and combine with yogurt, onion and relish.
  • Hack: This can be served on bread or, if you’re looking to cut back on your carbs, you can serve it with salad greens.  Try mixing in some chopped tomatoes and cucumbers!
  • Hack: Hard-boiled eggs keep in the refrigerator for one week so consider making a few extra while you’ve got the water boiling! They make a great snack alone, pickled or deviled eggs.
Keyword egg salad, eggs, gluten-free, greek yogurt recipes, hard boiled eggs, keto, low carb, protein salad, sandwich, sandwich filling

Did you know?  Despite the negative press that eggs have received in the past, they can absolutely be a part of a healthy diet!

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