30 Minute Meals - Peace Love and Low Carb · simple and healthy low carb recipes. If you are in...

30 Minute Meals 30 RECIPES UNDER 30 MINUTES FROM START TO TABLE.

All Recipes

Low Carb and

Gluten Free.

By Kyndra Holleyof the popular blog Peace Love and Low Carb

30 UNDER 30 | Return to table of Contents 2

INTRODUCTION 3

RESOURCES50 LOW CARB, GLUTEN FREE SNACK IDEAS 5

MY KITCHEN MUST-HAVES 6

SIMPLE SWAPS 7

HOW TO INCREASE YOUR GROCERY BUDGET WITHOUT INCREASING YOUR TOTAL MONTHLY EXPENSES 8

COMMON LOW CARB ACRONYMS 9

BREAKFASTCREAMY HERBED BACON AND EGG SKILLET 11

CORNED BEEF HASH BREAKFAST SKILLET 12

EGGS BENEDICT CASSEROLE 13

WHITE CHEDDAR, SAUSAGE BREAKFAST BISCUITS 14

SOUR CREAM AND CHIVE EGG CLOUDS 15

SAUSAGE, WHITE CHEDDAR AND HEIRLOOM TOMATO FRITTATA 16

MAPLE CHICKEN BREAKFAST SAUSAGE 17

CHICKEN POT PIE EGG MUFFINS 18

BACON, SPINACH AND FETA BREAKFAST SCRAMBLE 19

BUFFALO CHICKEN EGG MUFFINS 20

BRUSSELS SPROUTS, SWEET POTATO, AND BACON HASH 21

LUNCHBLTA PESTO CHICKEN SALAD 23

REUBEN CHOPPED SALAD WITH RUSSIAN DRESSING 24

AVOCADO TUNA SALAD 25

CURRIED CHICKEN SALAD STUFFED AVOCADOS 26

AVOCADO TACO BOATS 27

CHEESY PEPPERONI PIZZA ROLL UPS 28

EGGPLANT BRUSCHETTA 29

BALSAMIC FLAT IRON STEAK SALAD 30

DINNERCHICKEN SAUSAGE AND VEGETABLE SKILLET 32

BIG MAC CASSEROLE 33

EVERYTHING BAGEL DOGS 34

FRIED CABBAGE WITH KIELBASA 35

CHICKEN AND MUSHROOMS WITH ROASTED RED PEPPER ALFREDO SAUCE 36

PALEO BEEF AND BROCCOLI STIR FRY 37

THREE CHEESE HAM AND BROCCOLI CASSEROLE 38

PARMESAN-DIJON CRUSTED PORK CHOPS 39

WHITE CHEDDAR AND SUN DRIED TOMATO AVOCADO STUFFED MEATBALLS 40

PEANUT CHICKEN SKILLET 41

BACON CHEESEBURGER PIZZA 42

BEET TIPS IN MUSHROOM BROWN GRAVY 43


TIRED, FRAZZLED, BUSY, UNDER THE WEATHER, CRANKY KIDS, MOUNTING HOUSEHOLD CHORES, ERRANDS TO RUN, WORKING LATE… JUST A FEW OF THE THINGS THAT CAN MAKE WEEK DAY MEALS STRESSFUL.

That is where this book comes to the rescue! 30 meals that can be prepared in 30 minutes or less from start to table. Wouldn't mealtime be so much less stressful if you could get the meals cooked, plated and served within 30 minutes? Even better that they are all low carb, gluten free and made with real food ingredients.

If you purchased this book, then you are already one step closer to taking back some of your free time. Spend less time in the kitchen and more time doing the things you love, with the people you love most.

Having a fast meal does not have to be synonymous with fast food. My main goal with this book is to show you how easy it is to eat nutrient dense, whole foods without spending too much of your precious time and money.

If you have 30 minutes to spare, you can prepare healthy and flavorful meals for your family - breakfast, lunch and dinner. I’ll help you get started with these 30 simple and healthy low carb recipes.

If you are in need of additional ideas for healthy weeknight meals, check out my low carb and gluten free Weekly Meal Plans. They take all the guesswork out of meal planning. Complete with shopping lists, nutritional analysis and a ton of amazing resources. You can find them on my site here.

Now go be awesome in the kitchen and make some quick and easy meals!

Peace and Love,

Introduction

http://peaceloveandlowcarb.com/weekly-meal-plans

http://facebook.com/groups/peaceloveandlowcarbfriends


RESOURCES


1. Mixed Olives

2. Deviled Eggs

3. Dried Seaweed Snacks

4. Kale Chips

5. Mixed Roasted Nuts

6. Dill Pickles

7. Low Carb Crackers

8. Salami and Pepperoni

9. Tuna Salad

10. Egg Salad

11. Jerky

12. Beef Sticks

13. Cheese Crisps

14. Cheese Slices

15. Antipasto Kebabs

16. Veggies and Guacamole

17. Veggies and Ranch Dip

18. Low Carb Hummus and Veggies

19. Pork Rinds

20. Sunflower Seeds

21. Low Carb Cookies

22. Meat and Cheese Roll Ups or Lettuce Wraps

23. Proscuitto Wrapped Avocado Slices

24. Sliced Bell Peppers

25. Coconut Chips

26. Vegetable Chips

27. Baked Apple Chips

28. Quest Bars

29. Celery and Almond Butter or Cream Cheese

30. Fat Bombs

31. Low Carb Biscuits

32. Low Carb Homemade Gummy Snacks

33. Protein Shakes

34. Tomato Slices and Fresh Mozzarella

35. Dark Chocolate

36. Bone Broth

37. Meat Chips

38. Bacon and Guacamole Bites

39. Epic Bars

40. Protein Chips

41. Sardines

42. Minute Muffins

43. Homemade Low Carb Trail Mix

44. Pumpkin Seeds

45. Cucumber Slices with Blue Cheese Dip

46. Chicken Salad

47. Mason Jar Salad

48. Bullet Proof Coffee

49. Pickled Vegetables

50. BACON

50 Low carb, gluten free snack ideas

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My Kitchen Must-haves

Box grater—Four-sided box graters are an inexpensive but valuable tool to have in your kitchen. Each side is different, allowing you to zest, grate, shred and even slice.

Cast-iron pans—Cast-iron pans are such a solid investment because they will easily outlive all of us. My mom still has the same cast-iron pans from when I was born. Not a lot of things in this world are affordable and can stand the test of time. They are naturally nonstick, can grill and sauté and even withstand the heat of an oven.

Colanders—Colanders are another inexpensive kitchen necessity. Not only are they useful for draining such things as vegetable noodles and cauliflower rice, but they are also great for washing fresh produce and steaming vegetables and can even prolong the life of moisture-sensitive vegetables, such as mushrooms, when used for fridge storage.

Food processor—What don’t food processors do? My most common uses are: making low-carb breading mixtures, making cauliflower rice, grinding nuts and making nut butters, pureeing soups and mixing dressings and sauces. It even has a grating feature, which is incredibly handy for grating vegetables or large amounts of cheese.

Food scale—A good food scale will prevent a great number of kitchen disasters. They help keep your recipes accurate, make conversions a breeze and help you practice portion control.

Garbage bowl—You can use any old large bowl for this. It is so handy to keep a bowl in the center of all the action to put all your unwanted wrappers and scraps into. It saves you from making multiple trips to the garbage can while preparing your meals.

Lots and lots of cutting boards—I am a cutting board junkie. I have a variety of wooden ones, along with glass, plastic and marble. When I set out for a day of cooking, I usually cover my counter with cutting boards. Using a separate cutting board for different food groupings helps cut down on the potential of cross-contamination of foods. You would hate to serve someone fresh vegetables that had come into contact with raw chicken.

Nested stainless-steel mixing bowls with lids—Having a variety of different-size mixing bowls really comes in handy when you are making more than one dish at a time. Stainless-steel bowls are easy to clean and last a long time. They will be hanging out with your cast-iron pans, long after you are gone. Getting a set that includes lids comes in handy for making a dish and transporting it in the same bowl.

Parchment paper and Silpat—Parchment makes clean up a cinch for anything you bake, including those full sheet pans of bacon. Silpats make for a non-stick, easy to clean surface for all your baking needs.

Pots and pans—A reliable set of cookware is a must. I suggest putting some research into this and saving up for a high-quality set. I personally have a Calphalon set, and I couldn’t be happier with it.

Ramekins and pinch bowls—I use ramekins and pinch bowls daily. They are great for portioning out chopped veggies, shredded cheeses, seasonings, and so on. It is a great way to prep and stage all the necessary ingredients for a recipe. The sets I have are also oven safe and come with lids. This makes them great for baking single portion items and also for storing leftover ingredients.

Rimmed baking sheets—Rimmed baking sheets are great all-purpose baking sheets. The rimmed sides prevent spillage. They are excellent for baking, roasting vegetables, cooking meats, you name it!

Rubber spatulas, wooden spoons and tongs—I often joke that if I were to lose a hand, I could easily get by with one of these as a substitution, especially the tongs. These are an indispensable part of my kitchen.

Slow cooker—Slow cookers are perfect for lazy fall and winter days. They do all the work for you. Toss the ingredient in, turn it on and let it go to work. They are also a great way to tenderize tougher cuts of meat. Cooking meat slowly and at a lower temperature makes even the toughest cuts fall to pieces.

Spiral slicer—A spiral slicer is a low-carber’s best friend. The low-carb world changed forever with the introduction of vegetable noodles—so easy to make and such a great to get more vegetables in your diet.

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Simple Swaps

Switching to a low-carb and gluten free lifestyle doesn’t have to mean giving up your favorite foods. It simply means that sometimes it becomes necessary to get creative and think outside of the box when it comes to healthy alternatives. I have compiled a list of creative solutions to leave you feeling satisfied, instead of deprived.

BREADgluten-free wraps and tortillas, lettuce wraps, portobello mushrooms, low carb bread recipes

BREADINGparmesan cheese, pork rinds, almond flour, coconut flour, ground flaxseeds and chia seeds

HASH BROWNS grated zucchini, celeriac, rutabaga, grated cauliflower, carrot, sweet potato, radishes

MASHED POTATOES cauliflower mash, celery root mash, whipped sweet potatoes, mashed parsnips

CHIPS/CRACKERS pork rinds, vegetable chips, cucumber slices, prosciutto crisps, pepperoni chips, cheese crisps, kale chips, brussels sprout chips, sweet potato chips, dried seaweed snacks, nuts, jicama, fried green beans, sliced bell pepper

CROUTONS nuts, cheese crisps, fried gluten-free salami

MILK almond milk, coconut milk, heavy cream

PASTA vegetable noodles, shredded cabbage, cauliflower florets, spaghetti squash, zucchini, shirataki noodles, kelp noodles

FLOUR almond flour, coconut flour, flaxseed meal, protein powder, hazelnut flour, macadamia nut flour, sunflower seed flour, peanut flour

FRENCH FRIES turnip, parsnip, rutabaga, sweet potato, zucchini

http://peaceloveandlowcarb.com/36-low-carb-and-gluten-free-bread-recipes/


HOW TO INCREASE YOUR GROCERY BUDGET WITHOUT INCREASING YOUR TOTAL MONTHLY EXPENSES

9 Cancel memberships you aren’t actually using regularly—gym, wine clubs, media streaming, magazine subscriptions, etc.

9 Cancel your cable services.

9 Carpool, ride the bus, walk or bike to work.

9 Consign unwanted or unused household items.

9 Consolidate or refinance loans wherever possible.

9 DIY whenever possible.

9 Do regularly scheduled maintenance on your vehicles to avoid costly repairs.

9 Host an evening of friends and fun instead of going out.

9 Keep your home 1 degree cooler when you are home and turn off the thermostat when you leave.

9 Negotiate interest rates with credit card companies.

9 Only do full loads of laundry and dishes, to save on electricity.

9 Outfit your home with energy-efficient lightbulbs.

9 Pack a lunch for work instead of going out to eat.

9 Reassess wants versus needs.

9 Restructure cell phone plans and comparison-shop different providers.

9 Skip the daily stop at your local coffee stand.

9 Split entrées and skip drinks and desserts when dining out.

9 Trade services with others, based on skills and talents.

9 Watch movies at home and enjoy your own snacks.

9 When dining out, take advantage of happy hours and restaurant promotions.


COMMON LOW CARB ACRONYMS

If you spend any time in low carb forums or groups, then you likely see a lot of acronyms being thrown around. Here is a list of some of the more common ones to help you decode the secret language of low carb.

ADF Alternate Day Fasting

AIP Auto-Immune Paleo

AS Artificial Sweet-ener

BMI Body Mass Index

BMR Basal Metabolic Rate

BPC Bullet Proof Coffee

CO Coconut Oil

GF Gluten Free

HIIT High Intensity Interval Training

HWC Heavy Whipping Cream

IIFYM If It Fits Your Macros

IF Intermittent Fasting

LC Low Carb

LCHF Low Carb High Fat

MCT Medium Chain Triglycerides

MFP My Fitness Pal

NSV Non-Scale Victory

OWL Ongoing Weight Loss

TOM Time of Month

WOE Way of Eating

WOL Way of Life

SF Sugar Free

T1D Type 1 Diabetes

T2D Type 2 Diabetes


BREAKFAST


Ingredients

Creamy Herbed Bacon and Egg Skillet

1/2 cup heavy cream

1/4 cup sour cream

2 tbsp Italian flat leaf parsley

2 tbsp fresh chives, chopped

1 tbsp fresh dill

1 tsp garlic powder

1 tsp onion powder

1 tsp sea salt, more to taste

cracked black pepper, to taste

8 large eggs

6 slices bacon, cooked crisp and crumbled

1/4 cup feta cheese, crumbled

YIELD 4 servings

If you can

stir—you can

make this dish!

Instructions

1. Preheat oven to 425°

2. In a large ovenproof skillet, combine heavy cream, sour cream, parsley, chives, dill, garlic powder, onion powder, sea salt and pepper. Bring to a slow boil over medium-low heat.

3. Crack the eggs into the skillet. Transfer the skillet to the oven. Bake the eggs until the whites are set and the yolks have reached desired level of doneness.

4. Remove from the oven and sprinkle chopped bacon and feta over top.

362CALORIES

31gFAT

18gPROTEIN

3.75gTOTAL CARBS

0gFIBER

PER SERVING

3.75gNET CARBS


Ingredients

Corned Beef Hash Breakfast Skillet

2 tbsp olive oil

1 medium onion, diced

3 cloves garlic, minced

2 cups riced cauliflower

1 lb deli corned beef, diced

4 large pastured eggs

2 tbsp Italian flat leaf parsley, rough chopped

1/4 cup Russian Dressing (recipe on page 24)

YIELD 4 servings

If you ask me, this

meal is perfect for

breakfast, lunch or

dinner!

Instructions

1. In a large cast iron skillet, heat olive oil over medium heat.

2. To the pan, add onion and garlic. Sauté until onion is translucent and garlic is fragrant.

3. Add riced cauliflower and sauté until it is cooked through and slightly caramelized.

4. Add the corned beef to the skillet. Sauté, stirring often until the corned beef is crisped up.

5. Using a large spoon, make 4 wells in the corned beef mixture. Make them deep enough that the bottom of the pan is exposed. Crack an egg into each well. Reduce heat to medium - low and allow the eggs to cook through.

6. Sprinkle fresh parsley and drizzle Russian Dressing over the top of the skillet before serving.

407 CALORIES

32 gFAT

23 gPROTEIN

7 gTOTAL CARBS

1.5 gFIBER

PER SERVING

5.5 gNET CARBS


Ingredients

Eggs Benedict Casserole

For the casserole 12 oz Canadian bacon or thinly

sliced ham, sliced 1 tbsp butter or olive oil 10 large eggs 1/2 cup heavy cream 2 tbsp dijon mustard 1 tsp garlic powder 1 tsp onion powder 1/4 tsp paprika 1/4 tsp sea salt 1/4 tsp black pepper

For the hollandaise sauce 4 egg yolks 2 tbsp lemon juice 1/2 cup butter (1 stick), melted dash hot sauce pinch of cayenne pepper pinch of sea salt

YIELD 6 servings

Is it wrong that

I would drink

hollandaise?

Instructions

For the casserole1. Preheat oven to 350°2. Set aside 6 slices of Canadian bacon and chop the rest.3. Heat the butter in a medium skillet over medium high heat. Once

the butter is melted and the pan is hot, add the Canadian bacon. Cook until it just starts to brown.

4. Crack the eggs into a large mixing bowl and whisk. Add the heavy cream, Dijon mustard, garlic powder, onion powder, paprika, sea salt and black pepper. Whisk until all ingredients are well combined. Mix in three quarters of the cooked Canadian bacon.

5. Line the remaining 6 slices of Canadian bacon on the bottom of an 8x13 baking dish.

6. Pour the egg mixture over top of the sliced Canadian Bacon.7. Bake for 20 minutes. Remove from oven and sprinkle the remaining

Canadian bacon over top.8. Return to the oven and bake for an additional 10 minutes.

For the hollandaise sauce1. In a stainless steel mixing bowl, whisk the egg yolks and lemon

juice together. The mixture should get thicker and increase in volume.

2. Heat a saucepan with 1 to 2 inches of water in it over medium heat until the water is simmering. Lower the heat to medium low. Place the bowl over top of the saucepan, making sure that the water is not touching the bottom of the bowl or else the eggs will begin to scramble. Continue whisking rapidly.

3. Little by little, whisk in the melted butter until the sauce has thickened and is light and fluffy.

4. Remove from the heat and gently whisk in the hot sauce, cayenne pepper and sea salt.

412 CALORIES

35 gFAT

22 gPROTEIN

2 gTOTAL CARBS

0FIBER

PER SERVINGwith 2 tbsp sauce

2 gNET CARBS


Ingredients

White Cheddar, Sausage Breakfast Biscuits

4 oz cream cheese, softened

1 large egg

2 large cloves garlic, minced

1 tbsp chopped chives

1/2 tsp sea salt

1/2 tsp Italian seasoning

1 1/2 cups almond flour

1 cup sharp white cheddar cheese, shredded

1/4 cup heavy cream

1/4 cup water

6 oz sausage, cooked and grease drained

YIELD 8 servings (1 BISCUIT PER SERVING)

Kid approved!

Instructions

1. Preheat the oven to 350°F

2. In a medium bowl, using a hand mixer on low speed, whip the cream cheese and egg together.

3. Add the garlic, chives, sea salt, and Italian seasoning. Mix the seasonings into the cream cheese mixture.

4. Add the almond flour, cheddar cheese, heavy cream and water. Mix until all the ingredients are well incorporated.

5. Using a rubber spatula, fold the sausage into the mixture.

6. Drop the dough in heaping mounds into 8 wells of a lightly greased muffin top pan.

7. Bake for 25 minutes. Let the biscuits cool in the pan before removing.

321 CALORIES

28 gFAT

13 gPROTEIN

5.75 gTOTAL CARBS

2.25 gFIBER

PER SERVING

3.5 gNET CARBS


Ingredients

Sour Cream and Chive Egg Clouds

8 large eggs, separated

1/4 cup sharp white cheddar cheese, shredded

1/4 cup sour cream

1 tsp garlic powder

2 chives, chopped, divided

2 tsp salted butter

YIELD 4 servings (2 CLOUDS PER SERVING) Instructions

1. Preheat oven to 450º Line a rimmed baking sheet with a Silpat or parchment paper.

2. Separate the eggs, pouring the whites into a large mixing bowl, and the yolks into individual ramekins.

3. Using an electric hand mixer, whip the egg whites until they are fluffy and stiff peaks have started to form.

4. Using a rubber spatula, gently fold in cheese, sour cream, garlic powder, and half of the chives.

5. Spoon mixture into 8 separate mounds on your Silpat. (You may need to do this in 2 batches. Make a well in the center of each cloud. Gently pour a yolk into each well.

6. Bake for 6 minutes or until the clouds are golden brown on top and the yolks are set.

7. Place a small amount of butter on top of each yolk. Top with remaining chives.

8. Serve and Enjoy!

282 CALORIES

24 gFAT

15.5 gPROTEIN

2.75 gTOTAL CARBS

0FIBER

PER SERVING

2.75 gNET CARBS

A fun way to

jazz up eggs!


Ingredients

Sausage, White Cheddar and Heirloom Tomato Frittata

1 1/2 lb ground pork or ground pork sausage

6 cremini mushrooms, thinly sliced (set a few aside for the top of the frittata)


1 1/2 tsp sea salt, more to taste

1 1/2 tsp minced onion flakes

1/2 tsp black pepper

10 large eggs

1 1/2 cups sharp white cheddar, shredded

8 mini heirloom tomatoes, halved

2 green onions, chopped

YIELD 6 servings Instructions


2. Heat a large cast iron skillet or any oven proof skillet, over medium heat. To the skillet, add ground pork, mushrooms, garlic, sea salt, minced onion flakes and black pepper. Saute until the pork is cooked through.

3. Crack the eggs into a large mixing bowl and fork whisk. Mix the shredded cheddar into the eggs.

4. Pour the egg mixture evenly over top of the pork mixture in the skillet.

5. Once the eggs start to firm up and set on the bottom and the sides, top with heirloom tomatoes and remaining sliced mushrooms.

6. Bake for 20 minutes.

7. Top with chopped green onions before serving.

599 CALORIES

47 gFAT

37 gPROTEIN

6.67 gTOTAL CARBS

0.67 gFIBER

PER SERVING

6 gNET CARBS

Frittatas are

one of my go-to

breakfasts.


Ingredients

Maple Chicken Breakfast Sausage

2 lbs ground chicken

3 tbs sugar free maple syrup

2 tsp himalayan pink salt

2 tsp rubbed sage

1 1/2 tsp dried parsley

1 tsp garlic powder

1 tsp onion powder

1 tsp black pepper

1/2 tsp dried thyme

1/4 tsp red pepper flakes

1/4 tsp ground nutmeg

pinch ground cloves

YIELD 8 servings (2 PATTIES PER SERVING) Instructions

1. In a large mixing bowl, combine ground chicken, maple syrup, salt, rubbed sage, parsley, garlic powder, onion powder, black pepper, thyme, red pepper flakes, nutmeg, and cloves.

2. Mix until all ingredients are well-incorporated

3. Form into 2 oz. patties. I like to roll them into balls and then flatten them into patties.

4. Heat a large skillet over medium heat. Lightly oil the skillet.

5. Once the oil is heated, place the sausage patties in the pan. Cook until browned on both sides and cooked all the way through.

6. Serve and enjoy!!

187 CALORIES

11 gFAT

21 gPROTEIN

1.4 gTOTAL CARBS

< 1 gFIBER

PER SERVINGwith Sugar-Free Maple Syrup

0.5 gNET CARBS

• You can bake these instead of cooking them in a skillet

• They taste even better if you have enough time to let the mixture refrigerate for 24 hours before cooking.

• These freeze very well. You can form them and freeze them raw, or you can cook them, portion them and freeze them for easy re-heating.

NOTE

These also

taste amazing

with pork


Ingredients

Chicken Pot Pie Egg Muffins

3 tbsp butter

1/2 cup onion, diced (about 2.5 oz)

1/2 cup celery, sliced (2 medium ribs)

1/2 cup carrots, slices (about 2.5 oz)


salt and pepper, to taste

10 oz chicken, cubed small

1/2 cup heavy cream

1/4 cup chicken broth

2 tbsp Dijon mustard

3/4 cup sharp white cheddar cheese, shredded, divided

1/2 cup frozen peas

12 large eggs

YIELD 7 servings (2 MUFFINS PER SERVING)

Instructions

1. Heat the butter in a large skillet over medium heat. Once the butter is melted, add the onion, celery, carrots, garlic and a little salt and pepper to the pan. Sauté until the vegetables are soft.

2. Add the chicken to the pan and sauté until it is cooked though.

3. Add the heavy cream, chicken broth, and Dijon mustard to the pan. Bring to a boil over medium-high heat and then reduce heat to low and let simmer for 5-7 minutes.

4. Mix in 1/2 cup of the cheddar cheese and stir until melted.

5. Stir in peas.


7. Crack the eggs into a large mixing bowl and fork whisk. Mix the chicken pot pie mixture into the eggs.

8. Lightly grease a muffin tin and ladle the mixture into each well. Top with remaining cheese.

9. Bake for 25 - 30 minutes.

334 CALORIES

25 gFAT

22 gPROTEIN

5.6 gTOTAL CARBS

1 gFIBER

PER SERVING

4.6 gNET CARBS

Great for

breakfast on

the go!


Ingredients

Bacon, Spinach and Feta Breakfast Scramble

8 slices bacon

8 oz mushrooms, sliced


4 cups baby spinach, packed

3/4 cup black olives, sliced

3 tbsp butter

10 large eggs

1/2 cup Parmesan cheese, shredded

1/2 cup feta cheese, crumbled

YIELD 4 servingsInstructions

1. In a large skillet over medium-high heat, crisp up the bacon. Once the bacon is crispy, add the garlic, mushrooms and spinach to the pan. Sauté until the mushrooms are soft and the spinach is wilted. Toss in olives.

2. In a separate skillet, melt the butter over medium heat.

3. In a large mixing bowl, crack the eggs and fork whisk.

4. Pour the eggs into the skillet with the melted butter. Using a rubber spatula, gently stir and start to fold the eggs over. Scrambling them slowly and in a separate pan will keep them nice and fluffy.

5. Toss the eggs in with the bacon and vegetable mixture.

6. Top with feta and Parmesan cheeses before serving.

489 CALORIES

38 gFAT

30 gPROTEIN

8.5 gTOTAL CARBS

1 gFIBER

PER SERVING

7.5 gNET CARBS

Warning - This

breakfast is

highly addictive


Ingredients

Buffalo Chicken Egg Muffins

8 eggs

6 oz chicken, cooked and chopped

1/4 cup blue cheese crumbles

3 tbs buffalo wing sauce


1 rib celery, chopped

1 clove garlic, minced

sea salt and black pepper, to taste

YIELD 4 servings (2 MUFFINS PER SERVING)

Instructions

1. Preheat oven to 350° Lightly oil a muffin tin.

2. In a large mixing bowl, fork whisk eggs. To the eggs, add chicken, blue cheese crumbles, buffalo wing sauce, green onions, celery, garlic, sea salt and pepper. Mix until all ingredients are well incorporated.

3. Pour mixture into muffin tin. This should be enough to fill 8 spots.

4. Bake 20 minutes or until fluffy and golden brown on top.

238 CALORIES

11 gFAT

27 gPROTEIN

3.5 gTOTAL CARBS

1 gFIBER

PER SERVING

2.5 gNET CARBS

Which came first,

the chicken or

the egg?


Ingredients

Brussels Sprouts, Sweet Potato, and Bacon Hash

1 lb bacon, chopped

1 1/2 lbs brussels sprouts

1 small red bell pepper, chopped

1 small sweet potato, diced (about 1 cup)


2 tbsp balsamic vinegar

1 tsp cumin

cracked black pepper


1. Heat a large skillet over medium heat. Once the pan is hot, add the chopped bacon. Cook until crispy. Use a slotted spoon to remove the bacon from the drippings and set aside. Drain half of the bacon fat and retain the rest in the pan.

2. While the bacon is cooking, cut the bottoms from the brussels sprouts, remove any bruised outer leaves and chop.

3. Add the brussels sprouts, peppers, sweet potatoes, and garlic to the bacon fat. Mix to combine all ingredients and coat in the bacon fat.

4. Mix in bacon crumbles, balsamic vinegar, cumin, and cracked black pepper.

5. Saute until vegetables are tender and slightly caramelized.

147 CALORIES

7 gFAT

10 gPROTEIN

12.75 gTOTAL CARBS

3.75 gFIBER

PER SERVING

9 gNET CARBSThis also makes

an amazing

dinner side dish


LUNCH


Ingredients

BLTA Pesto Chicken Salad

1 lb chicken, cooked and cubed


1 medium avocado, cubed

10 grape tomatoes, halved

1/4 cup mayonnaise

2 tbsp garlic pesto

Several fresh butter lettuce leaves (optional)


1. In a large mixing bowl, combine chicken, bacon, avocado, tomatoes, mayonnaise, and pesto. Toss gently to coat.

2. Eat just as is, or pile on top of fresh lettuce leaves to make a wrap.

375 CALORIES

27 gFAT

27 gPROTEIN

5 gTOTAL CARBS

2 gFIBER

PER SERVING

3 gNET CARBS


Ingredients

Reuben Chopped Salad with Russian Dressing


240 CALORIES

12 gFAT

25 gPROTEIN

8.5 gTOTAL CARBS

4.25 gFIBER

PER SERVING

4.25 gNET CARBS

bread

shmead, who

needs ya?

For the Reuben Chopped Salad 1 large head romaine lettuce,

shredded 1/2 lb deli style corned beef,

thinly sliced 1 cup Swiss cheese, shredded 1 cup sauerkraut 2 tbsp caraway seeds 2 tbsp chives, chopped

For the Russian Dressing 1 cup mayonnaise 1/2 cup ketchup (reduced sugar,

organic preferred) 2 tbsp spicy brown mustard 1 tbsp Worcestershire sauce 1 tbsp fresh parsley, chopped 1 tbsp fresh chives, chopped 1 tsp fresh dill, chopped

For the Reuben Chopped Salad

1. Divide chopped romaine evenly between four plates.

2. In a large bowl, combine corned beef, Swiss cheese and sauerkraut

3. Divide mixture among the four plates of lettuce.

4. Sprinkle caraway seeds and chives over top of each plate.

5. Serve with Russian dressing.

For the Russian Dressing

6. In a large mixing bowl, combine mayonnaise, ketchup, mustard, Worcestershire sauce, parsley, chives and dill. Mix until all ingredients are well incorporated.


Ingredients

Avocado Tuna Salad

2 - 5 oz cans of tuna, drained

1 large avocado, peeled, pitted and cubed

1 rib celery, finely chopped


3 tbsp mayonnaise

2 tbsp red onion, minced

2 tsp spicy brown mustard

1 tsp Italian flat leaf parsley, chopped



1. In a large mixing bowl, combine tuna, avocado, celery, garlic, mayonnaise, red onion, mustard, parsley, salt and pepper.

2. Mix until all ingredients are well combined.

211 CALORIES

16 gFAT

14 gPROTEIN

5 gTOTAL CARBS

3.5 gFIBER

PER SERVING

1.5 gNET CARBS

Not the

soggy tuna

sandwiches of

your childhood!


Ingredients

Curried Chicken Salad Stuffed Avocados

1 lb chicken breast, cooked and cubed

2 ribs celery, sliced

1/2 cup red seedless grapes, halved

1/2 cup lightly salted cashews

1/3 cup red onion, diced

1/2 cup mayonnaise

juice of 1/2 lime

1 tbsp plus 1 tsp curry powder


3 large avocados, halved and pitted


1. In a large mixing bowl, combine cubed chicken, celery, grapes, cashews and red onion.

2. In a separate bowl, combine the mayonnaise, lime juice and curry powder. Mix until well incorporated.

3. Pour the curry mayonnaise mixture into the mixing bowl with the rest of the ingredients. Use a rubber spatula and scrape the sides of the bowl, to make sure you get all of the mayonnaise out.

4. Mix until all ingredients are well incorporated.

5. Sprinkle all 6 avocado halves with a little sea salt and black pepper.

6. Scoop mixture in heaping mounds on top of the avocados.

371 CALORIES

30 gFAT

18 gPROTEIN

12 gTOTAL CARBS

7.5 gFIBER

PER SERVING

4.5 gNET CARBS

Everything is better

when stuffed in an

avocado


Ingredients

Avocado Taco Boats

1 lb ground beef

4 tbsp Taco Seasoning

2 large avocados

4 grape tomatoes

4 picked jalapeño slices

1/4 cup sour cream

1/4 cup salsa

3/4 cup sharp cheddar cheese, shredded

3 romaine leaves, shredded


1. To make taco meat, simply brown the ground beef over medium-high heat and drain excess grease. Add 2/3 cup water and 4 tbsp taco seasoning, reduce heat to low and let simmer 3-4 minutes until thickened.

2. Cut the avocados in half and use a spoon to scoop out the avocado. If you slide a large spoon a long the edges, you should be able to get it out in one piece.

3. In the empty avocado shells, add 1/4 of the shredded lettuce into the bottom of each shell.

4. Next, add 1/4 of the ground beef into each shell.

5. Top each one with cheese, salsa, sour cream, tomato, jalapeno and avocado.

460 CALORIES

35 gFAT

32 gPROTEIN

8 gTOTAL CARBS

3 gFIBER

PER SERVING

5 gNET CARBS

a fun spin on

“Taco Tuesdays”

Click on the taco seasoning recipe in the ingredients to make a low carb, healthy version from the spices you

already have in your pantry.

NOTE

http://peaceloveandlowcarb.com/low-carb-taco-seasoning/


Ingredients

Cheesy Pepperoni Pizza Roll Ups


240 CALORIES

18 gFAT

14 gPROTEIN

7 gTOTAL CARBS

2.5 gFIBER

PER SERVING

4.5 gNET CARBS

Pizza, pizza

pizza! Need I

say more?

For the dough 1/4 cup almond flour 3 tbsp coconut flour 1 tsp onion powder 1 tsp garlic powder 1 tsp Italian seasoning 1/2 tsp sea salt 1/4 tsp black pepper 1 1/2 cup low-moisture, part

skim mozzarella cheese, shredded

4 tbsp salted butter 2 tbsp cream cheese 1 large egg

For the filling 3/4 cup Low Carb Pizza Sauce 1 cup mozzarella cheese,

shredded 1/4 cup Parmesan cheese,

shredded 4 oz pepperoni slices 1 tsp Italian seasoning


2. In a small mixing bowl, combine almond flour, coconut flour, onion powder, garlic powder, Italian seasoning, sea salt and black pepper.

3. In a separate mixing bowl, combine mozzarella cheese, butter, and cream cheese. Microwave for 1 minute and 30 seconds to soften. Mix together until everything is well combined. If if gets stringy or is not quite melted enough, put it back in for another 30 seconds.

4. To the cheese mixture, add the dry ingredients and the egg. Mix until all ingredients are well incorporated. If you are having a hard time mixing it, put it back in the microwave for another 20-30 seconds.

5. Once the ingredients are combined, spread the dough out on parchment paper or a silpat in a thin and even layer - about 9” by 13”. If it starts to get sticky, wet your hands a little bit to prevent it from sticking to you.

6. Once you have the dough in a nice, even rectangle, spread the sauce over top, covering all of the dough.

7. Next, layer on the mozzarella cheese. Top the cheese with pepperoni slices. Sprinkle Parmesan and Italian seasoning over top.

8. Roll the dough up tightly widthwise. (Alternately you can roll lengthwise and get 12 smaller rolls. Turn so that the seam is facing down.

9. Cut the ends off each side of the roll-up to even it out. Then cut it into 1” slices.

10. Place your individual roll-ups in a baking dish.

11. Bake for 20-25 minutes or until they are fluffy and golden brown.

http://amzn.to/1RXsEJk

http://amzn.to/1swi2wy

http://peaceloveandlowcarb.com/pizza-sauce-low-carb-paleo-gluten-free/


Ingredients

Eggplant Bruschetta

1 large eggplant

6 fresh basil leaves, chopped

4 roma tomatoes, diced

1/2 cup artichoke hearts, quartered

1/4 cup kalamata olives, halved

1/4 cup capers

3 tbsp avocado oil

3 tbsp balsamic vinegar

2 tbsp garlic, minced

3/4 tsp onion powder

3/4 tsp sea salt



1. In a large mixing bowl, combine basil, tomatoes, artichoke hearts, kalamata olives, capers, avocado oil, balsamic vinegar, garlic, onion powder, sea salt, and pepper. Cover and refrigerate 2 hours.


3. Slice eggplant in ½ inch slices. Drizzle with a little avocado oil and balsamic vinegar and sprinkle with salt and pepper. Bake for 10 minutes. Flip slices over and bake for an additional 10 minutes.

185 CALORIES

13 gFAT

2.25 gPROTEIN

15.5 gTOTAL CARBS

6 gFIBER

PER SERVING

9.5 gNET CARBSTake things to the

next level and

add some fresh

mozzarella!


Ingredients

Balsamic Flat Iron Steak Salad

1 1/2 lbs flat iron steak

1/4 cup balsamic vinegar

3 tbsp avocado oil

6 oz sweet onion, sliced

4 oz cremini mushrooms, sliced


1 large head romaine lettuce (or 2 medium), chopped

1 avocado, peeled, pitted, and sliced

1 orange bell pepper, sliced

1 yellow bell pepper, sliced

3 oz sun-dried tomatoes

1 tsp garlic salt

1 tsp onion powder

1 tsp italian seasoning

1 tsp red pepper flakes



1. Slice flat iron steak into 1/2 inch thick slices. Put the meat in a large mixing bowl and pour balsamic vinegar over it. Toss the meat in the balsamic so that it covers all of the pieces.

2. In a large saute pan, heat avocado oil over low-medium heat. Once your pan is heated, add mushrooms, onions, garlic and a dash of salt and pepper. Saute until onions and mushrooms are nice and caramelized – About 20 minutes.

3. In a large mixing bowl, combine chopped Romaine, avocado, bell peppers, and sun-dried tomatoes.

4. Line strips of meat in a single layer on a broiling pan. Combine garlic salt, onion powder, Italian seasoning and red pepper flakes. Sprinkle seasoning mixture over top of meat. Broil on high on the top rack for 5 minutes (This will be medium-rare) Cook longer if you like your meat more on the well done side

5. Plate your salad mixture and pile on the caramelized onions, mushrooms and flat iron strips.

451 CALORIES

26 gFAT

35 gPROTEIN

15.75 gTOTAL CARBS

6 gFIBER

PER SERVING

9.75 gNET CARBS

This ain’t no

wimpy side

salad!


DINNER


Ingredients

Chicken Sausage and Vegetable Skillet

3 tbsp butter

5 chicken sausage links, sliced


1 small sweet onion, cut into large chunks

1 small zucchini, halved lengthwise and sliced into moons

1 small summer squash, halved lengthwise and sliced into moons

1 small red bell pepper, cut into large chunks

1 small yellow bell pepper, cut into large chunks

6 cremini mushrooms, quartered

1/2 tsp Italian seasoning

1/2 tsp crushed red pepper flakes



1. In a large skillet over medium heat, melt the butter.

2. Add the chicken sausage, garlic and onion to the skillet and saute for 10 minutes.

3. Add zucchini, squash, bell peppers, mushrooms, Italian seasoning, red pepper flakes, sea salt and pepper to the pan and saute for an additional 10-15 minutes or until vegetables are crisp tender.

317 CALORIES

23 gFAT

20 gPROTEIN

10 gTOTAL CARBS

3 gFIBER

PER SERVING

7 gNET CARBS

I used a pre-cooked sun-dried tomato chicken sausage from Trader Joes for this recipe. You can use any type

of sausage you prefer. I have also made it with kielbasa and it was delicious!

NOTE

Dinner doesn’t

get much easier

than this!


Ingredients

Big Mac Casserole

2 lbs ground beef

2 tbsp minced onion flakes

1 tbsp Worcestershire sauce



2 cups sharp cheddar cheese, shredded, packed and divided

1 cup mozzarella cheese, shredded

1 cup Russian Dressing, divided

1 cup pickle slices, about 20

2 tbsp toasted sesame seeds

1 large head of romaine lettuce, chopped



2. In a large skillet over medium heat, brown the ground beef, minced onion flakes, garlic, Worcestershire sauce, sea salt and black pepper. Drain excess grease and transfer to a large casserole dish.

3. To the ground beef, add 1 cup sharp cheddar cheese, mozzarella cheese, and 3/4 cup Russian dressing. Mix until all ingredients are well combined. Flatten down into a nice and even, compact layer. Top with pickle slices.

4. Sprinkle the remaining cup of sharp cheddar cheese over top. Sprinkle the sesame seeds on top of the cheese.

5. Bake for 20 minutes. Turn the oven up to a high broil and bake for another 5 minutes.

6. Plate each serving on top of a bed of shredded lettuce and top with remaining Russian dressing.

556 CALORIES

51 gFAT

45 gPROTEIN

8.8 gTOTAL CARBS

3 gFIBER

PER SERVING

5.8 gNET CARBS

Two all beef

patties, special

sauce, lettuce

cheese…


Ingredients

Everything Bagel Dogs

1/4 cup almond flour

3 tbsp coconut flour

1 tsp onion powder

1 tsp garlic powder

1 tsp Italian seasoning

1 1/2 cup low moisture - part skim mozzarella cheese, shredded

4 tbsp butter

2 tbsp cream cheese

1 large egg

6 grass-fed beef hot dogs

For the topping

2 tbsp butter, melted

1/4 cup bagel seasoning



2. In a small mixing bowl, combine almond flour, coconut flour, onion powder, garlic powder and Italian seasoning.

3. In a separate mixing bowl, combine mozzarella cheese, butter, and cream cheese. Microwave for 1 minute and 30 seconds to soften. Mix together until everything is well combined. If if gets stringy or is not quit melted enough, put it back in for another 30 seconds.

4. To the cheese mixture, add the dry ingredients and the egg. Mix until all ingredients are well incorporated. If you are having a hard time mixing it, put it back in the microwave for another 20-30 seconds. If it starts to get sticky, wet your hands a little bit to prevent it from sticking to you.

5. Divide the dough into 6 equal portions.

6. Line a rimmed baking sheet with parchment paper or a Silpat.

7. Roll each portion of the dough into a long thin piece, resembling a breadstick.

8. Starting at one end of the hot dog, wrap the dough around until you reach the other end. Continue with each hot dog.

9. Line the dough wrapped hotdogs on the baking sheet.

10. Brush each one generously with the melted butter.

11. Top with bagel seasoning.

12. Bake for 25 minutes or until golden brown.

377 CALORIES

31 gFAT

19 gPROTEIN

8 gTOTAL CARBS

3.5 gFIBER

PER SERVING

4.5 gNET CARBS

These will become

your “Everything”

Bagel Seasoning - I bought mine online here. But, I have also seen it at the grocery store. If you can’t find it at the store and don’t want to buy it online, you can make your own by mixing sesame seeds, poppy seeds,

minced dried garlic, minced onion flakes and salt.

NOTE

http://amzn.to/1RXsEJk

http://amzn.to/1swi2wy

http://amzn.to/1U7Pcf0

http://amzn.to/1U7Pcf0


Ingredients

Fried Cabbage with Kielbasa

6 tbsp butter, divided

1 cup onion, diced (about 4 oz)


2 tbsp red wine vinegar

14 oz kielbasa, thinly sliced on a bias

large head green cabbage, cored and sliced

1 tsp paprika


1/4 cup Italian flat leaf parsley, rough chopped

1 tsp crushed red pepper flakes, optional


1. In a large skillet over medium heat, melt 3 tbsp of butter. Add the onion and garlic to the pan. Sauté until onion is translucent and garlic is fragrant.

2. Add red wine vinegar to the pan and mix in with onions and garlic.

3. Add sliced kielbasa to the pan and sauté until slightly browned.

4. Add remaining butter, cabbage, paprika, salt and pepper. Toss to mix all ingredients together and coat the cabbage with butter and seasonings.

5. Saute until cabbage is wilted and slightly browned.

6. Top with fresh parsley and crushed red pepper flakes before serving.

370 CALORIES

29 gFAT

6 gPROTEIN

16.5 gTOTAL CARBS

7 gFIBER

PER SERVING

9.5 gNET CARBS

Tastes like

you spent

hours on it.


Ingredients

Chicken and Mushrooms with Roasted Red Pepper Alfredo Sauce

1 1/2 lbs chicken breasts, cut into tenders sized pieces

3 tbsp butter

1 shallot, diced


6 oz mushrooms, sliced

1/4 tsp dried thyme



1 1/2 cups heavy cream

1 cup Parmesan cheese, grated

10 oz roasted red peppers, chopped

a few sprigs Italian flat leaf parsley, rough chopped


1. Sprinkle the chicken tenders with a little sea salt and black pepper on both sides.

2. Heat the butter in a large skillet over medium high heat. Once the butter has melted, add the chicken tenders to the pan. Sear the chicken, browning on both sides. Remove from pan and set aside. (chicken may not be fully cooked at this stage)

3. Deglaze the pan with chicken broth. Scrape off any bits that may be stuck to the pan and mix in.

4. Add shallot, garlic, mushrooms, thyme and a little sea salt and pepper. Sauté until the vegetables are soft.

5. Add heavy cream and Parmesan cheese to the pan. Mix in until cheese is dissolved and all ingredients are combined. Stir in the roasted red peppers.

6. Add the chicken back to the pan. Reduce heat to low and let simmer for 10 minutes.

7. Top with fresh parsley before serving.

711 CALORIES

54 gFAT

48 gPROTEIN

7.75 gTOTAL CARBS

0.5 gFIBER

PER SERVING

7.25 gNET CARBS

Look at all

that creamy

goodness!


Ingredients

Paleo Beef and Broccoli Stir Fry

1 1/2 lbs thin cut beef round steak, sliced into thin strips

1/4 cup + 1 tbsp oyster sauce

1/4 cup fish sauce

1/4 cup beef broth

1 tbsp sesame oil

1 tsp fresh ginger, grated



6 oz mushrooms, thinly sliced

1 lb broccoli florets

3 tbsp olive oil


1. Slice the steak into thin strips - about 1/4 inch thick

2. In a large mixing bowl, combine oyster sauce, fish sauce, beef broth, sesame oil, ginger, red pepper flakes, and garlic.

3. Add the steak to the bowl and mix until all pieces are coated. Set aside. Let marinate for an hour. Longer if time allows.

4. While the meat is marinating, clean and trim the broccoli and slice the mushrooms.

5. Heat a wok or a large skillet over high heat. Add the olive oil to the pan.

6. Once the pan is very hot, add the broccoli, coating it in the oil and stir frying for 2-3 minutes.

7. Remove the beef from the marinade and add to the hot pan. Stir fry 2-3 minutes.

8. Pour the sauce in the pan and add the mushrooms.

9. Continue stir frying over high heat until the meat is cooked through and the sauce has reduced and thickened. This will happen naturally with high heat and continuous stirring.

10. If you lose too much of your sauce in the process, add a little extra beef stock to the pan.

456 CALORIES

27 gFAT

44 gPROTEIN

11 gTOTAL CARBS

4.25 gFIBER

PER SERVING

6.75 gNET CARBSEven better

than take out!

http://amzn.to/1PJ9sor

http://amzn.to/1PJ9ooC


Ingredients

Three Cheese Ham and Broccoli Casserole

2 lbs broccoli florets

3 tbsp olive oil

sea salt and black pepper

10 oz ham steak, cubed

1/2 cup heavy cream


2 cups sharp cheddar cheese, shredded, divided

1 cup mozzarella cheese, shredded

4 oz cream cheese




2. Layer broccoli in a large casserole dish. Drizzle with olive oil and sprinkle with a little salt and pepper.

3. Roast broccoli for 10-15 minutes.

4. While the broccoli is roasting, combine heavy cream, chicken broth, 1 cup cheddar cheese, mozzarella cheese, cream cheese and garlic in a medium sauce pan over medium-low heat. Stir frequently.

5. Once the broccoli is done, top with cubed ham. Pour cheese sauce over top and mix everything together.

6. Sprinkle remaining 1 cup of cheddar cheese over top.

7. Bake for an additional 15 minutes.

338 CALORIES

26 gFAT

21 gPROTEIN

7.75 gTOTAL CARBS

2.5 gFIBER

PER SERVING

5.25 gNET CARBS

Also delicious

with chicken!


Ingredients

Parmesan-Dijon Crusted Pork Chops

4 pork loin chops, boneless

1/4 tsp kosher salt


1/4 cup Dijon mustard

2 tbsp spicy brown mustard

2 tbsp olive oil

1/2 tsp garlic powder

1/2 tsp thyme

1/4 tsp onion powder

1/4 tsp dried oregano

1/4 tsp dried basil

1/4 tsp italian seasoning

1 cup Parmesan cheese, grated


1. Preheat oven to 400°F

2. Season chops on both sides with kosher salt and pepper.

3. In a shallow mixing bowl, combine Dijon mustard, spicy brown mustard, olive oil, garlic powder, thyme, onion powder, dried oregano, dried basil, and Italian seasoning. Dredge each chop in the mustard mixture, liberally coating both sides.

4. On a large plate, spread Parmesan cheese into a thin layer. Coat mustard covered chops liberally with Parmesan cheese on both sides.

5. Place a cooling rack on top of a baking sheet and place chops on cooling rack. This will allow them to get crisp on both sides.

6. Bake for 20 minutes. Then broil on high, on the top oven rack for 3-4 minutes or until chops are nice and crisp and golden brown.

336 CALORIES

14 gFAT

44 gPROTEIN

1.5 gTOTAL CARBS

0 gFIBER

PER SERVING

1.5 gNET CARBS

This will go

into heavy

rotation!


Ingredients

White Cheddar and Sun Dried Tomato Avocado Stuffed Meatballs

2 lbs ground beef

2 large eggs


1 cup sharp white cheddar cheese, shredded

1/4 cup sun-dried tomatoes, chopped

3 tbsp Italian flat leaf parsley, rough chopped

2 tbsp Dijon mustard

1 tbsp dried minced onion

1 1/2 tsp sea salt


1 medium avocado, pitted and cubed

3 tbsp olive oil

YIELD 5 servings (5 MEATBALLS PER SERVING)

Instructions

1. In a large mixing bowl, combine ground beef, egg, garlic, cheese, sun-dried tomatoes, parsley, Dijon mustard, minced onion, sea salt, and black pepper. Mix until all ingredients are well incorporated.

2. Form the meat mixture into 25 equal sized meatballs. No need to make them perfectly round at this stage as we still need to stuff them.

3. Press your thumb into the center of the meatball to make a pocket. Put the avocado in the center and then form the meatball around it.

4. Repeat this process with each meatball.

5. Heat the olive oil in a large skillet over medium-high heat. Once the pan is hot, add the meatballs to the pan. Brown on all sides. Cook for 6-8 minutes.

6. If the meatballs are sticking to the pan, slide a rubber spatula underneath them to unstick them while still keeping them in tact.

502 CALORIES

33 gFAT

45 gPROTEIN

6.6 gTOTAL CARBS

2.4 gFIBER

PER SERVING

4.2 gNET CARBS

These beauties

speak for

themselves.


Ingredients

Peanut Chicken Skillet

1 1/2 lb chicken breast, cut into tender sizes pieces


2 tbsp butter

2 tbsp olive oil

1 red bell pepper (about 3.5 oz), julienned



1/3 cup natural peanut butter, creamy

3 tbsp soy sauce or coconut aminos



3 tbsp olive oil


1. Season the chicken breasts with a little salt and pepper on both sides.

2. Heat a large skillet over medium-high heat. Add butter and olive oil.

3. Add the chicken to the skillet and sear for 5-10 minutes, browning on both sides.

4. Reduce heat to medium-low and add the red peppers and garlic to the skillet.

5. Saute for an additional 5 minutes. (Be careful not to scorch the garlic)

6. In a mixing bowl, combine chicken broth, peanut butter, soy sauce and red pepper flakes. Whisk until well incorporated.

7. Pour sauce into skillet. Bring to a boil over medium-high heat, then reduce heat to low and let simmer.

8. Let simmer, stirring frequently for 5 minutes.

9. Sprinkle green onions over top before serving.

502 CALORIES

33 gFAT

44 gPROTEIN

12 gTOTAL CARBS

3.75 gFIBER

PER SERVING

8.25 gNET CARBS

Peanut butter

and jelly

chicken!


Ingredients

Bacon Cheeseburger Pizza

For the Dough

1 1/2 cup mozzarella cheese, shredded

3 tbsp cream cheese

1 large egg

3/4 cup almond flour

1 tsp garlic powder

1 tsp onion powder

1 tsp Italian seasoning

1 tsp sea salt


For the Toppings

1/2 cup Low Carb Pizza Sauce

2 tsp yellow mustard

6 oz ground beef


1/2 cup onion, diced (about 2.5 oz)


15 dill pickles slices

1 1/2 cup cheese, shredded (I used a combination of sharp cheddar and mozzarella)

YIELD 6 servings (1 SLICE PER SERVING)

Instructions

For the Dough


2. In a large microwave safe mixing bowl, combine mozzarella and cream cheese. Microwave for 1 minute. Remove from microwave and stir to combine. Return to microwave for 1 minute.

3. To the mixing bowl, add egg, almond flour, garlic powder, onion powder, Italian seasoning, sea salt and black pepper. Mix until all ingredients are well incorporated. (It will be stiff and hard to mix)

4. Line a 12 inch pizza pan with parchment paper. Spread the “dough” into a thin but even layer, covering the pizza pan. If the dough gets too stringy and unworkable, simply put it back in the microwave for 1 minute to soften.

5. Bake on the middle rack for 10-12 minutes or until golden brown. Watch it to make sure that it does not bubble up. Use a toothpick to pop any bubbles, if necessary.

For the Toppings

6. Mix low carb pizza sauce with yellow mustard and set aside

7. In a saute pan, over medium heat, combine ground beef, onion and garlic. Saute until the ground beef is cooked through and the onions are soft. Drain any excess grease.

Putting it all together

8. Spread pizza sauce evenly over pizza crust.

9. Top with an even layer of cheese

10. Pile on ground beef mixture.

11. Top with crumbled bacon and pickle slices

12. Reduce oven to 350°

13. Bake for an additional 10 minutes.

400 CALORIES

20 gFAT

21 gPROTEIN

8.5 gTOTAL CARBS

2 gFIBER

PER SERVING

6.5 gNET CARBS

You don’t want to

skip the pickles!

Trust me.

http://peaceloveandlowcarb.com/pizza-sauce-low-carb-paleo-gluten-free/


Ingredients

Beet Tips in Mushroom Brown Gravy

2 lbs stew beef


2 tbsp olive oil

2 tbsp butter

1 small shallot, finely chopped


2 tbsp Worcestershire sauce

1 cup beef broth

1/4 cup heavy cream


1. Season beef chunks generously with sea salt and black pepper.

2. Heat olive oil in a large skillet over medium high heat. Once the pan is hot, add the beef to the pan and sear on both side until nice and browned.

3. Remove the beef from the pan and set aside. Reduce heat to medium low.

4. Add the butter, shallot and garlic to the pan. Sauté for 2-3 minutes.

5. Add the Worcestershire sauce and the mushrooms to the pan. Sauté until the mushrooms have released their liquid and the liquid has evaporated.

6. Deglaze the pan with the beef broth and use a rubber spatula to scrape up any bits from the bottom of the pan and mix in. Add the heavy cream to the pan and mix in.

7. Bring to a boil over medium heat and then reduce the heat to low.

8. Let simmer on low, stirring occasionally until the sauce has started to thicken. About 10 minutes.

9. Add the beef back to the pan and coat in the sauce. Let cook an additional 5-10 minutes or until the meat is tender and the sauce has finished thickening.

561 CALORIES

44 gFAT

36 gPROTEIN

5.5 gTOTAL CARBS

0.5 gFIBER

PER SERVING

5 gNET CARBS

30 Minute Meals - Peace Love and Low Carb · simple and healthy low carb recipes. If you are in...

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