LOW CARB CHICKEN ENCHILADA CASSEROLE

This recipe is based on the America’s Test Kitchen Chicken Enchiladas recipe. They test their recipes 30-70 times and have at-home testers that make sure the recipes are easy to follow and understand. So you know their recipes are foolproof.



For the low carb chicken enchilada casserole, I removed the tortillas and added some extra cheese. You can add additional ingredients depending on what you like in your enchiladas, like avocado, green onions, lettuce, tomato, whatever your little heart desires. You can add black olives, use monterey jack cheese or even add black beans if you don’t mind some extra carbs.

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Low Carb Chicken Enchilada Casserole

This recipe is pretty quick and easy to cook, though it does require a bit of prep time for the chicken. Maybe next time I’ll try and make some low carb tortillas to achieve a more traditional dish.

LOW CARB CHICKEN ENCHILADA CASSEROLE

PREP TIME: 30 MINUTESCOOK TIME: 15 MINUTESSERVINGS: 5 CALORIES: 406 KCAL

INGREDIENTS
1 lb. boneless skinless chicken breasts trimmed & pounded if necessary
Salt & pepper
1 1/2 cups of enchilada sauce store bought or from scratch
1 cup finely crumbled queso fresco or feta cheese
1 can (4 oz) green chiles (chopped)
1/2 cup minced fresh cilantro
Olive oil spray or you can use olive oil in a little bowl with a brush
2 cups shredded cheddar cheese
Lime wedges optional
Sour cream optional

NSTRUCTIONS

Preheat oven to 450 degrees.
Pat chicken dry and season with salt and pepper.
Combine the chicken and enchilada sauce in a medium saucepan & simmer for 10-15 minutes over medium-low heat. Then flip the chicken over, cover and cook for an additional 10-15 minutes until chicken reaches 160-165 degrees with an instant-read thermometer.
Remove chicken from pan and shred into bite-sized pieces. Combine shredded chicken, the enchilada sauce, queso fresco, chiles and cilantro in a bowl. Add salt and pepper if desired.
Spray a square casserole dish with olive oil (or use a brush) and coat the entire bottom and sides.
Evenly spread 1 cup of shredded cheddar cheese on the bottom of the dish. Add the chicken mixture, then add the other cup of cheddar cheese on top. Cover with foil and bake for about 10 minutes. Remove foil and bake an additional 3 to 5 minutes to melt the cheese.
Serve with optional lime wedges and optional sour cream.



IRECIPE NOTES
Nutrition information shown is an estimate and is not to be assumed to be accurate. If accurate information is required for your diet or lifestyle, please calculate the nutrition yourself using a tool you trust.

Nutrition Facts

Low Carb Chicken Enchilada Casserole

Amount Per Serving

Calories 406Calories from Fat 216

% Daily Value*

Total Fat 24g37%

Saturated Fat 13g65%

Cholesterol 121mg40%

Sodium 1163mg48%

Potassium 423mg12%

Total Carbohydrates 7g2%

Dietary Fiber 1g4%

Sugars 5g

Protein 37g74%

Vitamin A24.8%

Vitamin C3.6%

Calcium46.9%

Iron7.1%

* Percent Daily Values are based on a 2000 calorie diet.

source:https://www.730sagestreet.com/low-carb-chicken-enchilada-casserole/

Easy Keto Snacks for the Keto Diet That Will Keep You In Ketosis

owing the keto diet, you’ve probably noticed that you’re not nearly as hungry as when you were gobbling up carbs. One of the perks of being on a low-carb high-fat (LCHF) diet is that good fats keep you feeling fuller for longer. But if you’re the kind of person who likes to nibble, you should keep some keto snacks handy that are healthy and won’t kick you out of ketosis.

All snacks are not created equal and ketogenic diet snacks are no different. Keto friendly snacks should follow the same guidelines as the other foods you’re eating on the keto diet. Sugar-free, high-fat, and low-carb is the way to go. Just because it’s a snack doesn’t mean you can reach for highly processed or sugar-laden junk food. That’s a good way to kick yourself right out of ketosis and stall your weight loss.

There are a ton of easy keto snacks that require no prep at all, just grab and go.

Grab and Go Keto Snacks

Beef Jerky

Beef jerky is another tasty and easy low carb snack. Watch the sugar content on certain brands, especially if it’s flavored because this will up the carb content. You’re better off sticking to plain old original flavor for the biggest bang for your buck as it’s got plenty of fat and protein to satisfy your cravings.

String Cheese

I always keep string cheese in the fridge. It’s something the kids will eat (even my big kid, Alex) and I also throw one or two in my lunch bag to take to work. They’re perfect for that much-needed mid-afternoon boost. And if you’re from the St. Louis area or have ever visited St. Louis and enjoyed an Imo’s pizza, you can buy Imo’s string cheese online! Whaaaaaa?

Beef Snack Sticks

Beef snack sticks go hand in hand with string cheese for one of the best keto snacks. Grab a snack stick or two, some string cheese and you’re set with the necessary protein and fat to power through your day. Meat is an essential part of the keto diet and this is one very yummy way to curb those snack cravings.

Other Easy Keto Snacks

Here are even more ideas for easy keto snacks you can try:

Hard-boiled eggs

Veggie sticks (carrots, celery, broccoli, cauliflower)

Roasted nuts

Canned sardines

All-natural nut butters (no sugar added, just nuts)

Dark chocolate

Keto snacks that you can grab and head out the door with are great and make it easy to munch on something while remaining in ketosis. But sometimes you want a little something more, right? Check out these fabulously tasty keto snack ideas that are still easy but require a little more prep time.

Keto Snacks That You Need To Try Now

Cottage Cheese Crisps

If you were a chip eater in your previous life, you’re probably missing the satisfying crunch of potato chips. Check out this great recipe for making cheese crisps out of COTTAGE CHEESE! They’re so easy to make and look just like the real thing. The main ingredient is cottage cheese so it’s the perfect snack option for the ketogenic diet.

Check out the recipe here

Fried Salami and Mozzarella Cheese Sticks

If you’re craving a warm and gooey snack, then you need to try these fried salami and mozzarella sticks. It takes no time at all to make these – just wrap salami around a mozzarella cheese stick and heat in a large skillet. Oh, my mozzarella! These look fantastic!


Check out the full recipe here

Bacon Deviled Eggs

I don’t know about you, but I can only eat so many hard-boiled eggs before I’m over it. But deviled eggs are a horse of a different color! These bacon deviled eggs are low carb, keto-friendly, and dairy-free. And there’s bacon! Mmm, bacon.


Check out the recipe here

Key Lime Popsicles

I’ll eat just about anything that’s key lime. I love, love, love it. These key lime popsicles are perfect for warmer weather and they’re low carb and dairy free because they’re made with coconut milk.


Check out the recipe here

Cream Cheese & Salami Keto Pinwheels

I can eat a metric butt-ton of pinwheels but the traditional pinwheel is made with tortillas. This version uses salami which makes it a keto-friendly snack and also delicious! You could get really creative with this idea too. Add jalapenos , different types of salami or pepperoni, add different cheeses! As long as it’s low-carb, you can customize this to your heart’s content!

No Crust Pepperoni Pizza

Even though you know it’s bad for you, sometimes you just want a slice of pizza, right? Following the keto diet means giving up certain things you’ve loved your whole life because they’re just not good for you. That’s the whole point of keto though. Ditching the carbs and choosing to eat foods that help your body perform in the best way possible. But there are always keto-friendly alternatives to the foods you love if get creative and do some research. This no crust pepperoni pizza is a perfect example of a low-carb version of one of the most popular foods on the planet. Lose the carb-laden crust and use melted cheese as the foundation instead! Top with your favorite low-carb, high-fat toppings and you won’t even miss the crust.




Check out the recipe here

Healthy Snacks Help You Stay In Ketosis
When you start the keto diet, you’re also breaking years of bad eating habits. Processed foods, junk foods, and foods with high-sugar content are so readily available and easy to eat. Having a good bank of healthy, keto-friendly snack ideas will help you curb those bad habits. Healthy snacks don’t all have to be rabbit food. These are all great ideas on ways to incorporate keto snacks into your diet so that you don’t lose the momentum you’ve built up!

No Crust Pepperoni Pizza

Prep Time:5 minutes Cook Time:10 minutes Total Time:15 minutes Servings: 2

The ultimate low-carb pizza, the no crust pizza! The cheese itself is the crust and it’s topped with pepperoni and dipped in the pizza sauce! All of the great flavours of a pepperoni pizza without the crust!


ingredients
2 cups mozzarella, shredded
8 slices pepperoni
1 pinch oregano
1/2 cup pizza sauce, warm
directions

Sprinkle the cheese into a small pan, top with the pepperoni and cook over medium heat until the cheese is bubbling and the edges are golden brown before letting it cool a bit to allow the cheese to set.

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Option: Use your favourite pizza toppings.
Nutrition Facts: Calories 428, Fat 28.3g (Saturated 14.8g, Trans 0), Cholesterol 75mg, Sodium 878mg, Carbs 7g (Fiber 1.6g, Sugars 3.2g), Protein 35.6g
source:https://www.closetcooking.com/no-crust-pepperoni-pizza/

Key Lime Popsicles (low carb & dairy free with AIP & vegan option)

today I have another fabulous warmer weather treat for you — Key Lime Coconut Milk Popsicles.

As the weather gets warmer, my mind turns to days at the pool, being outside more, and of course, cold treats.

Popsicles and My Childhood
I have memories of making all kinds of popsicles when I was a young girl.  We had a set or 2 of plastic molds and my mother or I (I loved spending time in the kitchen) would pour in juice or juice blends to make cold treats for warmer days.



We even tried putting juice in small Dixie® cups with toothpicks stuck in the bottom of them, and when we were really desperate for a fast refreshing treat, we would fill up ice cube trays with juice, put some plastic wrap over the top and poke toothpicks through the plastic wrap.

Those options didn't work so well, but they tasted good and were cheaper than a visit to the ice cream truck (plus they were more readily available).

Of course, the common fare over the summer is those freezer pops — you know — those long plastic baggies filled with water, sugar, artificial flavoring and LOADS of artificial color — basically enough that your tongue will change colors that will hold for at least a day.

Ick.

Anyhow, today I have the perfect remedy for your desire for a warm weather treat that is:

healthy
low carb
won't break the bank and
won't turn your tongue blue :).

Key Lime Coconut Milk Popsicles.

First of all, before we get to the recipe….

What is a Key Lime?
I love limes, but key limes have been something that is showing up more in stores and cookbooks, so let's talk about what they are.

I honestly, until recently, didn't know that there was such a difference between regular limes and key limes, so here is what I learned.

A key lime is very similar to a regular lime, but it is a citrus hybrid, yielding a fruit that, compared to the regular Persian lime (citrus x latifolia) is:

smaller
seedier
has a stronger aroma
has a thinner rind
is sweeter
Its name is associated with the Florida Keys where you can find many Key Lime treats and drinks.

They key lime is typically green when picked, but yellow when ripe.

So while you could for sure use regular lime juice for this recipe, the flavor will be much enhanced if you use the true Key Lime instead.

Back to this recipe:

The base of this recipe is coconut milk (the kind in the can — not the box), which is light and not overpowering in flavor.  Add a kick of lime, balanced with some liquid stevia and you have a cold, refreshing treat.

Adding the gelatin will make the popsicles creamier — without it your popsicles will be harder and icier in texture but still amazing.

Agar agar powder can be substituted for the gelatin although I have not tested this.

Whichever version you choose you will not be disappointed!

Over time the popsicles might harden in the freezer.

If this becomes an issue just let them stand for 5 minutes before serving.

This post may contain affiliate links from which I will earn a commission.

What You Will Need
You will need the following things to make this recipe:

Coconut Milk 
Key Lime Juice
Lime Zest
Liquid Stevia (or Stevia Extract Powder)
Gelatin or Agar-Agar
Of course you could use any mold you like, but these are the ones you need to get the shapes in these images.

Recipe Notes

You can use 1/2 tsp (16 scoops) stevia extract powder – adjust to taste, instead of liquid stevia (see How to Use Stevia). Use 2 Tbsp honey, maple syrup or coconut sugar for AIP.
For a vegan option, you can substitute organic agar powder for the gelatin.




Key Lime Coconut Milk Popsicles (dairy free with vegan option)
Key Lime Coconut Milk Popsicles that are creamy, light, refreshing and slightly tangy. They are dairy free and can be made vegan too!
Course
Dessert, Snack
Cuisine
AIP, Dairy-Free, Gluten-Free, Grain-Free, Keto, Low-Carb, Paleo, Vegan
Servings
6
large popsicles
Ingredients
1 can organic coconut milk (398 ml)
5 Tbsp key lime juice (or to taste)
lime zest (to taste - I used the zest of 1 lime)
15 drops liquid stevia
1 tsp gelatin
4 Tbsp water
Instructions
Whisk first 4 ingredients in a bowl or large measuring cup adjust sweetness and flavors to taste.
Dissolve gelatin in 4 tbsp boiling water.
Whisk gelatin into coconut milk mixture until well combined.
Pour into molds.
Freeze for 4-6 hours.
source:https://wholenewmom.com/recipes/key-lime-coconut-milk-popsicles/

Fried Salami and Mozzarella Cheese Sticks

If you ever get the craving for something greasy, for something that is no good for you whatsoever – I totally recommend that you try this recipe. At 0.5g net carbs per stick, you can even treat yourself to a few!

Check out my video:

The idea for this came from a very common low carb snack idea of wrapping salami or ham around a cheese stick. Then of course you have the ooey gooey mozzarella sticks, but they come coated in breadcrumbs, and therefore, carbs. As far as I could tell, no-one has tried cooking the salami and cheese once they were combined. At first I tried baking them, but the cheese melted way before the salami got warm, never mind crispy. So frying was the way to go.



Take two slices of salami, overlapping slightly, and wrap them around a mozzarella cheese string. It takes just a few seconds to prepare each one.

Warm a non-stick skillet over a medium-high heat (actually I used a grill pan, because the ridges kept the sticks in place); no oil is needed. Place each wrapped stick into the skillet seam-side-down. They need barely a minute on each side before the salami starts to get crispy.

Remove from the pan before the cheese threatens to melt right out of the salami, and drain on paper towels. This stage is important, because otherwise these low carb snacks will just be WAY too greasy.

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Print

Fried Salami and Mozzarella Cheese Stick

Prep Time

5 mins

Cook Time

2 mins

Total Time

7 mins

Course: Snack

Cuisine: American

Calories: 153 kcal

Ingredients

• Thin slices of salami
• Mozzarella cheese strings

Instructions

1. Take two slices of salami, overlapping slightly, and wrap them around a mozzarella cheese string.
2. Warm a non-stick skillet over a medium-high heat; no oil is needed. Place each wrapped stick into the skillet seam-side-down. They need barely a minute on each side before the salami starts to get crispy.
3. Remove from the pan and drain on paper towels.
4. Place on a serving plate and serve warm.
   
   

Recipe Notes

0.5g net carbs per serving of two salami slices and one cheese string.

Nutrition Facts

Fried Salami and Mozzarella Cheese Stick

Amount Per Serving (1 stick)

Calories 153Calories from Fat 108

% Daily Value*

Total Fat 12g18%

Saturated Fat 5g25%

Cholesterol 29mg10%

Sodium 626mg26%

Potassium 68mg2%

Total Carbohydrates 1g0%

Dietary Fiber 0.5g2%

Protein 10g20%

Calcium2%

Iron1.3%

* Percent Daily Values are based on a 2000 calorie diet.

Cheese Crisps: How to Make Healthy Chips

when it’s the first week in January resolutions are likely on the mind. But, it’s also the beginning of award show season and there are still sport games playing over the weekend. That means you might be sitting and watching television for long chunks of time. Just when planning a lifestyle change. Best to make small achievable changes, like swapping high fat snacks with more nutritious options. Luckily we can improve on a popular viewing/party snack, potato chips.

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Thin Cheese Crisps
I’ve shared another chip hack in the past. But, this one may be a first. These are made out of cheese, unlike a crispy piece of hard cheese you may have had before. This version is made from cottage cheese. When cooked, this soft chunky cheese transforms into a thin crispy chip. Low in fat/carbohydrates and higher in protein compared to traditional potato chips. Making these a healthy chips choice. Mix in different combinations of spices to customize their flavor.

Cottage Cheese Crisps
Ingredients
1 cup small curd cottage cheese (Trader Joes)
¼ teaspoon each: pepper (butcher ground), ground garlic, onion powder
Directions
In a small bowl mix the cottage cheese with the spices.
Heat a large non-stick frying pan over medium heat for 1-2 minutes.
Scoop ½ teaspoon of the cottage cheese mixture into the pan. Cook for 1-2 minutes. Once the cheese has stopped bubbling, the surface is dry and is starting to brown, use a rubber spatula to lift the edges from the pan. Carefully peel the chip away from the pan. Flip and cook an additional 20-30 seconds. Repeat with remaining batter. Make sure to leave space when dropping in the cottage cheese, as these spread. Makes: ~90 chips
source:http://www.perspectiveportions.com/cottage-cheese-crisps/