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Cauliflower rice is one of the best low carb substitutes for those starchy foods we have all enjoyed but no longer eat on keto.  Since cauliflower is so mild in flavor, it absorbs the seasonings and sauces you add to it, making it a great base in many dishes.  Roasted, riced, or “mashed” shows the vegetable’s true versatility beyond streamed or raw florets.  This casserole will turn even the biggest cauliflower non-believer into a fan, because of the delicious sausage and cheese that accompany it.  Another easy weeknight meal makes this a true winner.


I began by pre-heating my oven to 350°F and gathering the above ingredients.


While heating olive oil in a large pan over medium heat, I chopped the onion, red pepper, and jalapeños into small pieces.  I used two medium jalapeños but you could use more or less, depending on personal preference.


I first cooked the onions in peppers until fragrant and the onions were slightly translucent, then seasoned with salt and pepper.  I sliced the sausage links into coins and then added them to the pan to warm through.


Next I stirred in the riced cauliflower and mixed everything together.  Since I used frozen cauliflower I only cooked it for 2-3 minutes.  If you start with raw cauliflower, I would probably cook it for at least 5 until the “rice” is more tender.  I topped the mixture with cheese and put the pan in the oven for 10 minutes until the cheese melted.  If you do not have an oven-safe pan, you can first transfer the mixture to an 8×8 baking dish, top with cheese, and then bake.  This is delicious!  I love the flavor from the sausage and the bite from the peppers.  You could use any type of sausage you prefer, but this cajun andouille is fantastic.

Cheesy Sausage and Rice Casserole

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 4 servings

Serving Size: 1 serving

Ingredients

  • 4 links cajun style andouille sausage
  • 12oz riced cauliflower, fresh or frozen
  • 1/4c diced jalapeños
  • 1/2c diced yellow onion
  • 1/2c diced red pepper
  • 1c shredded cheddar cheese
  • 1tblsp olive oil
  • To Taste
  • Salt
  • Pepper

Instructions

  1. Begin by pre-heating the oven to 350°F.
  2. While heating the olive oil in a large pan over medium heat, chop the onion, pepper, and jalapeños; season with salt and pepper and saute until fragrant and the onions are slightly translucent.
  3. Slice the pre-cooked sausage links into coins and add to the veggies to warm through.
  4. Add the riced cauliflower, fresh or frozen, to the pan and stir to combine; cook until tender.
  5. If pan is oven-safe, sprinkle cheese over top and bake for 10 minutes or until cheese is melted; if not oven-safe, transfer to an 8x8 baking dish, sprinkle with cheese, and bake.

Nutrtional Information

Per serving: 329 calories, 8g total carbs, 5g net carbs, 24g fat, 25g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

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Is there anything better than recipes that are 5 ingredients or less?  I love simple foods that don’t break the bank or require me to buy every spice, oil, or sauce known to man to make.  Long before making this blog I was interested in cooking and would find recipes that looked delicious, but would immediately become a hard “NO” after scrolling to find an ingredients list as long as 12-15 items.  After busy days at work, energy levels can be pretty low come Wednesday or Thursday night, so having a quick and easy go-to recipe you can throw together is key.


I began by pre-heating my oven to 350°F and gathering my ingredients above.


On a foil-lined and greased baking sheet, I laid out the chicken breasts, patted them dry, and seasoned both sides with salt and pepper.  I chose thin-sliced chicken breasts for their quicker cooking time.


Next I spooned some pesto onto each chicken breast and then topped with cheese.  I put them in the oven for about 30 minutes until the chicken was cooked through and the cheese was melted; depending on your oven this may take anywhere from 25-35 minutes.  The great thing about this main dish is that you could steam or roast almost any vegetable to go with it, like broccoli or asparagus, or heat up one of those frozen bags of cauliflower rice I’ve seen at the store lately.  If you want to turn this into a weekend dinner, you could prepare a side of spaghetti squash or zoodles to make this a full-on Italian feast.  Its versatility will make this a staple in your home.

Pesto Chicken

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

Yield: 3

Serving Size: 1

Ingredients

  • 1.5lb thin sliced chicken breasts
  • 6tblsp pesto
  • 1/2c shredded Italian cheese blend
  • To Taste
  • Salt
  • Pepper

Instructions

  1. Pre-heat the oven to 350°F; line a baking sheet with foil and coat with non-stick spray.
  2. Season both sides of the chicken with salt and pepper and place them on the baking sheet.
  3. Spread 2 tablespoons of pesto on top of each chicken breast.
  4. Top with shredded cheese.
  5. Bake for 30 minutes or until cooked through and cheese is melted on top.

Nutrtional Information

Per serving: 407 calories, 4g total carbs, 3g net carbs, 19g fat, 59g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

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With spring finally (slowly) showing up in Chicago, my desire for lighter, and fresher, meals kicks into high gear.  That can be a tricky thing to balance when attempting to eat a high fat diet, but I tend bulk up on fat and super low carb food in the morning and for lunch, and make something a little more carb-heavy (because of vegetables) for dinner.  That’s my personal way of balancing macros when soups and meatloaf and casseroles sound a little too heavy for this time of year.  This meal is the perfect way to get in some green veggies, and enjoy a lighter meal in the warmer months.


I started by gathering all my ingredients above.


Next I heated a tablespoon of olive oil in a large pan over medium heat and sauteed my frozen broccoli until tender.  I let as much water evaporate and drained the rest before seasoning with salt and pepper.


I added the broccoli along with the parmesan cheese and heavy cream to my food processor and pulsed until everything came together.  If you find your mash does not hold together, you could add cream a tablespoon at a time, or use something like chicken broth, but I loved the consistency as-is.


For the shrimp, I first ran them under cold water for about 5 minutes until thawed – if you are using fresh raw shrimp, skip this step.  I heated another tablespoon of olive oil in a large pan over medium heat.  While that warmed, I patted the shrimp dry and then added them to the pan.  I seasoned the first side with salt, chili powder, and red pepper flakes, then flipped them and seasoned the other side the same way.  I made sure all the shrimp was evenly coated in spices and cooked through, only about 2 minutes per side, before plating.  I love the taste of the spicy shrimp with the cheesy broccoli mash!  I think this is a great weeknight meal as it only takes 15 or 20 minutes to throw together and you don’t need to turn on your oven in the hotter months.  If you really want to kick it up a notch you could drizzle a little sriracha over top at the end, but I don’t think that’s necessary.  You could use chicken instead of shrimp, as well.

Spicy Shrimp and Broccoli Mash

Prep Time: 5 minutes

Cook Time: 15 minutes

Yield: 2 servings

Serving Size: 1 serving (half of completed recipe)

Ingredients

  • 10oz raw peeled, deveined shrimp (fresh or frozen)
  • 10oz broccoli (fresh or frozen)
  • 1/2c grated parmesan cheese
  • 1/4c heavy cream
  • 2tbslp olive oil
  • To Taste
  • Salt
  • Chili powder
  • Red pepper flakes

Instructions

  1. Pour one tablespoon of olive oil into a large pan and warm over medium heat; add broccoli and saute until tender (drain any excess liquid, season with salt).
  2. Add the broccoli along with heavy cream and parmesan cheese to a food processor; pulse until combined and holding together, set aside.
  3. Pour one tablespoon of olive oil into a large pan and warm over medium heat; add shrimp and season with salt, chili powder, and red pepper flakes.
  4. After about 2 minutes, flip the shrimp over and season the other side; cook another 2 minutes or until shrimp is done.

Nutrtional Information

Per serving: 449 calories, 13g total carbs, 9g net carbs, 32g fat, 31g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

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Autumn is here and that means comfort food season is upon us!  I am so grateful we are past the warm weather and am looking forward to leaves changing colors, sweater weather, and the holidays.  I have posted several pizza recipes on this blog in the past and they are always a big hit.  There’s something about pizza on a Friday or Saturday night (or during game day, this time of year) that makes the weekend even better, and I’m so happy low carb crusts exist and make enjoying pizza possible even on a ketogenic diet.


I began by pre-heating the oven to 425°F and gathering the above ingredients.


First I melted the cream cheese and mozzarella cheese together in the microwave for about 90 seconds.  I then stirred in the almond flour, eggs, and some salt and pepper to create the dough.  If you think your dough is too wet, add a little extra almond flour a tablespoon at a time.  On a parchment-lined baking sheet, I spread the dough out into a large rectangle and baked it for 12 minutes until slightly golden brown, and then let it cool slightly.


While the crust was baking, I thinly sliced both the leeks and onions.  I also cooked the bacon in the microwave until it was crispy, let it cool, crumbled it, and set it aside.  I softened more cream cheese in the microwave, added the garlic and herb cheese, and mixed them together along with salt and pepper.


Over medium-low heat I sauteed the leeks and onions in olive oil until tender and slightly caramelized.


I spread the cheese mixture evenly across the crust, spooned out the leeks and onions, and topped it with the crumbled bacon.  I returned the pizza to the oven for 10 more minutes to let everything come together.  The texture from the leeks and onions as well as the richness from the cheese (and of course the crunchy bacon) make this a delicious, unique pizza perfect for autumn weather.  I love how flavorful the pizza is while still being low carb, and I don’t miss marinara at all.

Bacon Leek Pizza

Prep Time: 20 minutes

Cook Time: 22 minutes

Total Time: 42 minutes

Yield: 8 slices

Serving Size: 2 slices

Ingredients

    For the Crust
  • 1c almond flour
  • 6oz cream cheese
  • 1c shredded mozzarella cheese
  • 2 eggs
  • Salt
  • Pepper
  • For the Toppings
  • 2oz cream cheese
  • 3oz garlic and herb cheese spread (I used Boursin)
  • 1.5oz leeks
  • 2.5oz yellow onion
  • 1tblsp olive oil
  • 4 slices thick cut bacon
  • Salt
  • Pepper

Instructions

  1. Pre-heat the oven to 425°F.
  2. Melt 6 ounces of the cream cheese and mozzarella cheese together in a large mixing bowl in the microwave for approximately 90 seconds.
  3. Add the almond flour, eggs, salt, and pepper and stir to form a ball of dough.
  4. Line a large baking sheet with parchment paper, spray with non-stick spray, and use a spatula to form the dough into a long, even rectangle.
  5. Bake for 12 minutes until slightly golden brown and set in the middle.
  6. While the crust is baking, heat the olive oil in a large pan over medium-low heat.
  7. Cook the bacon in the microwave until crispy; crumble and set aside.
  8. Thinly slice the leeks and onion and saute until tender and slightly caramelized.
  9. In a bowl, soften the remaining cream cheese in the microwave; add the garlic and herb cheese and mix.
  10. Spread the cheese on the crust, spoon the leeks and onions on top of the cheese, and finish with the crumbled bacon.
  11. Cook an additional 10 minutes.

Nutrtional Information

Per serving: 651 calories, 12g total carbs, 9g net carbs, 57g fat, 23g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

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I have found that many times I can come up with a main dish to make for dinner, but unless I want roasted broccoli or asparagus for the fourth time that week, I sometimes have a hard time thinking of a good side dish to pair it with.  Sure, I could make a salad and call it a day, but there are times when I want something different that still fits the low carb model.  I think that’s why, in the Standard American Diet, pasta, rice, and potatoes are staples because you can use them in so many different ways to bulk up a meal.  Cauliflower rice is a great, versatile side dish that can be made to accompany many different kinds of protein.  Like regular white or brown rice, it will absorb the flavors of the seasonings and sauces you choose.  It can be used as fried rice, the base of a stir fry, formed into sushi rolls, or used in pretty much any way regular rice is eaten.  I’ve seen many different low carb Mexican dishes the last few years, and I think this Spanish rice would be the perfect pairing for carnitas, salsa chicken, or even a taco salad.


I began by gathering my ingredients shown above.


First I removed florets from the cauliflower head and then put them in my food processor for about 10 seconds until they had the consistency of rice.


Next I finely chopped the yellow onion.


In a large pan I heated the olive oil over medium low heat before adding the onion and minced garlic.  I sauteed them for a few minutes until the onions were translucent, and then seasoned with salt and pepper.  To that mixture I added the tomato paste and chicken broth.  I poured in the cauliflower rice and stirred until everything was combined.  I let the mixture cook another 2 or 3 minutes until the rice was warm and tender.  This is such an easy side dish for week nights because it takes practically no time at all.  I love how cauliflower takes on the flavors of the ingredients around it, making it the perfect vegetable base for low carb eating.  I’d love to hear some ways you use cauliflower, or other vegetables, as side dishes in your everyday cooking as well!

Spanish Rice

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Yield: 4 cups

Serving Size: 1 cup

Ingredients

  • 4c cauliflower rice
  • 2tblsp olive oil
  • 2tblsp tomato paste
  • 1/2c chicken broth
  • 1/4c yellow onion
  • 1tsp minced garlic
  • To Taste
  • Salt
  • Pepper

Instructions

  1. Remove florets from the head of cauliflower; place in a food processor for about 10 seconds until they have the consistency of rice.
  2. Finely dice the yellow onion.
  3. In a large pan, heat the olive oil over medium low heat and add the onion and garlic.
  4. Saute until the onion is translucent, and then add salt and pepper.
  5. Add the tomato paste and chicken broth.
  6. Stir in the cauliflower rice until everything is fully incorporated; cook 2-3 minutes until rice is tender and warm.

Nutrtional Information

Per serving: 102 calories, 8g total carbs, 5g net carbs, 8g fat, 2g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

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*FTC Disclaimer: This BBQ sauce was sent to me free for my consideration.  This is a sponsored post.  As always, all opinions are my own.*

As I mentioned in my last post, G Hughes Sugar Free is one of my favorite brands for low carb eating.  I’ve been purchasing their BBQ sauce for years, and love the variety of flavors they have in stores.  Typically I’ve purchased the honey BBQ in the past, and I don’t even know that I’ve seen the original flavor while shopping, so I was really excited when they sent me a bottle of it to try.  At only 2g carbs per serving for every flavor, you will never again wish you could find a delicious, tangy BBQ sauce while eating low carb.  Ketchup and BBQ sauce are some of my favorite condiments, and I’m so glad there is a brand that supplies sugar free options for those of us following a low carb diet.  I came up with the idea for this recipe a long time ago, but needed to think of a way to re-create a kind of doughy base that was sturdy enough to hold up the pork and an egg.  Mug cakes are so popular these days because of the low effort and little time it takes to make, so I incorporated that into the recipe as well!


I began by gathering my ingredients and prepping my slow cooker for the pork.  I highly recommend purchasing liners for your slow cooker – they make clean up so much easier!


Next I mixed together equal parts of salt, pepper, garlic powder, onion powder, and chili powder to make the rub for the pork.


After trimming some of the excess fat off the meat, I rubbed the seasoning on all sides of the pork and cooked it on low for 8 hours.  I let the meat rest for about 10 minutes before using two forks to shred it into smaller pieces.  I like to cook the pork over the weekend, and use it throughout the week in different recipes.  This is a great meal prepping technique and makes it extremely versatile to use later.


When I was ready to make the breakfast tower, I melted the butter in a ramekin in the microwave for about 25 seconds.  I cracked an egg into a separate bowl and beat it with a fork before adding it to the butter.  To that I added baking powder, heavy cream, coconut flour, and salt and used a spoon to mix it together until there were no lumps in the dough.  I microwaved it on high for 90 seconds, and then let it cool in there for about 3 minutes.  Caution: The ramekin will be hot!  You can use a mug for this step if you do not have a ramekin on hand.


While the base cooled, I melted butter in a large pan over medium-low heat and fried one egg for a few minutes on each side to set the whites.  I like a runny yolk, but feel free to cook your eggs however you prefer.  I also mixed BBQ sauce with about a half cup of pulled pork until each piece was coated.  I don’t like to drown the pork in sauce, because the flavor of the pork on its own is delicious; I recommend using just enough to add some tang without overpowering the meat itself.  To assemble, I used a butter knife to loosen the cake from the ramekin and laid it on a plate.  I piled the pork on the cake, and laid the egg on top, seasoning it with salt and pepper.  You can drizzle a little extra BBQ sauce on top or leave it as-is.  Once the pork is cooked this really only takes a few minutes to make, which is why it’s the perfect weekday breakfast.  It’s hearty and filling and super delicious, and the G Hughes Sugar Free BBQ sauce adds the perfect amount of tangy goodness.  With the rest of the pork you could make pork nachos using pork rinds as the base, tacos using either low carb tortillas or lettuce wraps, or chop it up and make pork “fried rice” using cauliflower.  The possibilities are endless!

Thank you so much to G Hughes Sugar Free for providing the BBQ sauce for this recipe, and for making delicious products that are perfect for people who follow a low carb diet.   Look for the ketchup and BBQ sauces at your local grocery store, and be sure to check out their Instagram (@ghughessugarfree) and Facebook page (G Hughes Sugar Free) for more information!

Pulled Pork Breakfast Tower

Prep Time: 20 minutes

Cook Time: 8 hours, 5 minutes

Total Time: 8 hours, 25 minutes

Yield: 1 breakfast tower

Serving Size: 1 breakfast tower

Ingredients

    Pork Shoulder
  • 1tblsp salt
  • 1tblsp pepper
  • 1tblsp chili powder
  • 1tblsp onion powder
  • 1tblsp garlic powder
  • 3-4lbs boneless pork shoulder
  • Mug Cake Base
  • 1/2tblsp butter
  • 1 egg
  • 1tblsp coconut flour
  • 1/2tsp baking powder
  • 1tblsp heavy cream
  • Pinch of salt
  • Assembled Tower
  • 1 mug cake base
  • 1/2c shredded pork (about 3oz)
  • 2tblsp G Hughes Sugar Free BBQ sauce
  • 1tblsp butter
  • 1 egg
  • Salt
  • Pepper

Instructions

  1. Mix together the salt, pepper, onion powder, garlic powder, and chili powder and rub evenly on the pork shoulder.
  2. Place pork in the slow cooker and cook on low for 8 hours; let meat rest 10 minutes and use two forks to shred.
  3. Melt 1/2 tablespoon butter in a ramekin for 25 seconds in the microwave.
  4. Beat one egg and add it to the butter along with coconut flour, heavy cream, baking powder, and salt; use a spoon to mix ingredients together into a dough until all lumps are gone.
  5. Cook in the microwave for 90 seconds; let cool at least 3 minutes - ramekin will be hot!
  6. Melt 1 tablespoon butter in a pan over medium-low heat; crack an egg into the pan and cook until whites are set and yolk is still loose (or until desired texture is achieved).
  7. Add BBQ sauce to about 1/2 cup of pulled pork and stir until each piece is coated.
  8. To assemble: Use a butter knife to loosen the mug cake from the ramekin and place on a plate. Add pork to the cake and top with the fried egg and a little salt and pepper.

Nutrtional Information

Per breakfast tower: 481 calories, 8g total carbs, 5g net carbs, 39g fat, 25g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

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*FTC Disclaimer: This ketchup was sent to me free for my consideration.  This is a sponsored post.  As always, all opinions are my own.*

I am so excited to be bringing this post to you today and to let you know about the new sugar-free, gluten-free ketchup from one of my favorite low carb brands, G Hughes Sugar Free.  I have included their BBQ sauce in many of the grocery hauls I’ve posted to my Instagram account for years, and included it in my recipe for BBQ chicken wings earlier this year.  They recently launched their brand new ketchup and I thought what better way to use it than to make some meatloaf, cheeseburger style!  These would be perfect for summer parties as a low carb-friendly option for guests.  As a special 2-in-1 recipe today, I also wanted to show you how to whip up a quick and easy tangy dipping sauce that would be perfect on the meatloaves or with my crispy zucchini fries as a side dish.


I began by pre-heating the oven to 400°F and gathering the ingredients shown above.


First I evenly minced the yellow onion.


Next I added about 7 or 8 pork rinds to my food processor and ground them until they became a breadcrumb consistency.


In a large mixing bowl I combined the yellow onion and pork rinds with the ground beef, egg, ketchup, salt, pepper, and garlic powder.  I used my hands to make sure the ingredients were evenly distributed throughout the beef.  If you find your mixture is not holding together, add another egg.


I sprayed a large 6 cup muffin tin lightly with non-stick spray and pressed the beef into each of the cups.  I baked them for 22 minutes until cooked through.


While the meatloaves were baking, I sliced the cheese into thin slices.  I topped each meatloaf with the cheddar jack and returned them to the oven for 3 minutes so the cheese could melt.  I like to garnish each meatloaf with ketchup, mustard, and a slice of pickle, but you could also add some bacon or grilled onions or any other of your favorite cheeseburger toppings!  The G Hughes sugar-free ketchup tastes just as good, if not better, than traditional ketchup you’d find at the store.  I love that there’s an option available to us low carbers that tastes great and keeps us on track!


To make the tangy dipping sauce, I combined mayo, ketchup, horseradish mustard, salt, and pepper into a small dish and stirred until combined.  Be sure to refrigerate for at least an hour before serving.  This is great on the meatloaves themselves, too, as it adds a nice kick from the horseradish and tang from the ketchup.

Thank you so much to G Hughes Sugar Free for providing the ketchup for this recipe, and for making delicious products that are perfect for people who follow a low carb diet.  I hope the brand continues to expand into other sauces in the future; I am still waiting for the perfect sugar-free Asian and enchilada sauces to hit the market (hint hint, G Hughes).  Look for the ketchup and BBQ sauces at your local grocery store, and be sure to check out their Instagram (@ghughessugarfree) and Facebook page (G Hughes Sugar Free) for more information!

Mini Cheeseburger Meatloaves + Tangy Dipping Sauce

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Yield: 6 meatloaves

Serving Size: 2 meatloaves

Ingredients

    For the cheeseburger meatloaves
  • 1lb 80/20 ground beef
  • 1/4c minced yellow onion
  • 1 egg
  • 2tblsp G Hughes Sugar Free Ketchup
  • 1/2c pork rinds, ground
  • 1/2tsp garlic powder
  • 3oz cheddar jack cheese
  • To Taste
  • Salt
  • Pepper
  • For the tangy dipping sauce
  • 1/3c mayonnaise
  • 2tblsp G Hughes Sugar Free Ketchup
  • 1tblsp horseradish mustard
  • To Taste
  • Salt
  • Pepper

Instructions

  1. Pre-heat the oven to 400°F.
  2. Finely mince the yellow onion.
  3. Grind 7 or 8 pork rinds in a food processor until they reach a breadcrumb consistency.
  4. In a large bowl mixture together the ground beef, onion, pork rinds, ketchup, egg, garlic powder, salt, and pepper until thoroughly combined.
  5. Spray a large muffin tin with non-stick spray and press the meat into each cup.
  6. Bake for 25 minutes until cooked through.
  7. Cut the cheddar jack cheese into thin slices.
  8. Top each meatloaf with cheese and bake an additional 3 minutes until melted.
  9. For the tangy dipping sauce, mix together the mayo, ketchup, horseradish mustard, salt, and pepper until combined; refrigerate one hour before serving.

Nutrtional Information

Per serving:

Mini Cheeseburger Meatloaves: 573 calories, 1g total carb, 1g net carb, 39g fat, 49g protein

Tangy Dipping sauce: 57 calories, 1g total carb, 1g net carb, 6g fat, 0g protein (Note 1: Amounts listed above in the ingredients list makes 8 servings, this is for 1 serving)

(Note 2: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

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I’m on a mission to find out how many recipes for chicken I can come up with, I think.  The versatility of chicken makes it my favorite protein, because almost anything tastes good paired with it.  I also love posting easy recipes like this so my readers can use it as inspiration for their favorite foods; you can follow it exactly as written, or you can combine your family’s favorite toppings and make your own great meal.  Plus, you really shouldn’t pile cheese onto a filet, and a life without cheese is a life I don’t want to live, if you know what I mean.


I began by pre-heating my oven to 350°F and gathering my ingredients above.


First I cooked the bacon and steamed the broccoli in the microwave and set them aside to cool slightly.  I broke the bacon into bite-sized pieces when it was cool enough to handle.  I added half of the bacon and all of the shredded mozzarella cheese to a mixing bowl along with the softened cream cheese and stirred everything together.


Next I melted the butter in a large pan over medium-high heat.  I seasoned both sides of my chicken breasts and placed them flat in the pan for a few minutes on each side.


I took the chicken off the heat and then began layering the toppings.  First I spread the cream cheese mixture on top of the chicken, then I carefully placed the broccoli and remaining bacon pieces, and finally I sprinkled the shredded jack cheese generously over top.  I baked it for 10 minutes until the cheese melted.  You could also place this under the broiler for 1-2 minutes for a nice golden crisp on top.  It doesn’t get much easier than that!  This is great on its own but would also be delicious cut up and served over some cauliflower rice or with a side of roasted asparagus.  Leftovers could be re-heated and turned into a “pasta” dish with zoodles or roasted spaghetti squash, too.

Broccoli Bacon Smothered Chicken

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Yield: 4 servings

Serving Size: 1 seving

Ingredients

  • 16oz thin-sliced chicken breasts
  • 8oz cream cheese
  • 1c broccoli florets
  • 1/2c shredded jack cheese
  • 1/2c shredded mozzarella cheese
  • 6 strips bacon
  • 2tblsp butter
  • To Taste
  • Salt
  • Pepper

Instructions

  1. Pre-heat the oven to 350°F.
  2. Cook the bacon and steam the broccoli in the microwave; crumble the bacon and set aside.
  3. Mix 1/2 of the bacon, the mozzarella cheese, and the softened cream cheese together and set aside.
  4. Melt the butter in a large pan over medium-high heat.
  5. Season both sides of the chicken breasts and place them in the pan for a few minutes on each side.
  6. Once cooked, spread the cream cheese mixture on top of the chicken, place the broccoli florets and remaining bacon pieces on top, and generously sprinkle with shredded jack cheese.
  7. Bake for 10 minutes until the cheese has melted.

Nutrtional Information

Per serving: 497 calories, 6g total carbs, 5g net carbs, 36g fat, 41g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

3.1
© 2014 Butter Is Not a Carb
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I’m sure I’ve said it several times before, but I really do enjoy making food that can be re-purposed for other meals later in the week.  I think that’s why I love casseroles so much – leftovers last for days and are always good re-heated.  I love making a big brunch-style breakfast Sunday morning and then portioning out the leftovers for weekday breakfasts and lunches that require absolutely no effort.  This breakfast pizza is all that and more, and is another great recipe base that you can customize to you and your family’s tastes.  Now that I am back in the Chicagoland area, I wanted to pay homage to my roots and try to make a low carb version of one of my favorite foods, deep dish pizza.


I started by gathering my ingredients and pre-heating my oven to 350°F.


I decided to use sweet Italian sausage for this recipe, but you could use mild or spicy sausage, or ground breakfast sausage, too.  I cooked the sausage in a large pan until crumbled, and then set it aside. While the sausage cooked, I sliced the bell peppers and mixed them in the with mushrooms.


When the sausage was done, I seasoned the veggies with salt and pepper and cooked them for about 5 minutes until slightly tender before setting them aside as well.


I cracked the eggs into a large bowl, added the heavy cream, salt, and pepper, and whisked until fully combined.


Next I added the eggs to the same pan and cooked them on the stove for 5 minutes until set, before transferring them to the oven for 20 minutes.  I sprinkled a generous handful of cheddar jack cheese onto the eggs, then spooned on the crumbled sausage.  I topped the pizza with the peppers and mushrooms and returned it to the oven for about 5 minutes to bring everything together.  The pizza tastes great and the base holds up under the weight of the toppings, though this is definitely a fork and knife meal.  I love the combination of sausage and peppers, and love mushrooms on my pizza, but you could add anything!  This is a great way to get in extra fat and protein without boosting your carb numbers too high, and I love how easy it is to re-heat in the microwave the next few days.   If you customize this recipe, let me know what toppings you added to yours!

Deep Dish Breakfast Pizza

Prep Time: 10 minutes

Cook Time: 45 minutes

Total Time: 55 minutes

Yield: 6 slices

Serving Size: 1 slice

Ingredients

  • 12 eggs
  • 1/2c heavy cream
  • 1lb ground sausage
  • 6oz sliced white mushrooms
  • 1 medium yellow bell pepper
  • 1 medium red bell pepper
  • 1c shredded cheddar jack cheese
  • To Taste
  • Salt
  • Pepper

Instructions

  1. Pre-heat the oven to 350°F.
  2. Brown the sausage in a large pan until fully cooked; set aside.
  3. Slice the bell pepper and mix with the mushrooms; when the sausage is done, cook for 5 minutes until slightly tender and set aside.
  4. To a large bowl add the eggs, heavy cream, salt, and pepper; whisk until fully combined.
  5. Pour into the pan and cook on the stove for 5 minutes until set; transfer to the oven and bake for 20 minutes.
  6. Sprinkle the cheese on top of the eggs, spoon on the crumbled sausage, and top with the peppers and mushrooms.
  7. Bake an additional 5 minutes.

Nutrtional Information

Per serving: 474 calories, 6g total carbs, 5g net carbs, 35g fat, 18g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

3.1
© 2014 Butter Is Not a Carb
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Today’s recipe is one of my favorite things to eat, no joke.  It’s one of those meals that is so satisfying that you forget it’s actually really good for you, full of delicious vegetables, and follows the LCHF guidelines.  I seriously love meals like this, and the leftovers tend to be even better the next day after the flavors have had more time to come together.  I also wanted to say this will be my last recipe for a few weeks as I am preparing to move several hundred miles, and need to start packing up my kitchen things, but don’t worry… I will be back!  I started Butter Is Not a Carb in this apartment 3 years ago, and have many fond memories of photographing the food on my dining room table by the huge floor-to-ceiling windows.  My blog has evolved so much since the first few posts, definitely for the better, but I still have a lot to learn and there are many ways I can improve.  Thank you so much for being here with me so far, no matter if you started following yesterday or on day 1.  I really appreciate your comments, e-mails, shoutouts, and support over the years!


I began by pre-heating the oven to 400°F and gathering my ingredients.


First I roasted the spaghetti squash for 40 minutes until tender.  If you’d like to see step-by-step instructions on how I do this, you can find them here.  I let the halves cool for about 20 minutes before pulling the spaghetti strands out with a fork.


At the same time the squash roasted, I also put my frozen broccoli on a baking sheet, sprayed the broccoli with a little nonstick spray, seasoned it with salt and pepper, and roasted that for 30 minutes until tender.


Next I heated olive oil in a large pan over medium heat before adding the cooked shrimp.  I like to saute them for a few minutes on each side and season them with salt and pepper, just to heat them through but not overcook them.  I added the shrimp and broccoli to a large bowl along with the spaghetti squash.


At the same time I melted butter in a large saucepan over medium-low heat and added heavy cream and parmesan.  I continued to stir the alfredo sauce until it thickened, and then added the pesto at the end for a kick of flavor.


I poured the sauce into the bowl with the other ingredients and stirred everything until it was thoroughly coated.  I put the pasta back into the squash halves, topped with a little parmesan cheese, baked them another 5 minutes to heat everything through, and then turned on the broiler for 2 minutes until golden brown on top.  This meal is super tasty and filling and such a great replacement for your typical carb-heavy pasta nights.  You could easily use chicken instead of shrimp, or omit the protein completely, and it’s just as good.  I love the vibrant taste of the pesto mixed in with the alfredo; it compliments the rest of the ingredients perfectly!

Pesto Shrimp + Broccoli Alfredo

Prep Time: 5 minutes

Cook Time: 1 hour

Total Time: 1 hour, 5 minutes

Yield: 4 servings

Serving Size: 1 serving

Ingredients

  • 3c cooked spaghetti squash
  • 1tblsp olive oil
  • 8oz cooked shrimp
  • 2c broccoli
  • 8oz heavy cream
  • 1tblsp butter
  • 4tblsp grated parmesan cheese, separated
  • 2tblsp pesto
  • To Taste
  • Salt
  • Pepper

Instructions

  1. Pre-heat the oven to 400°F.
  2. Split open the spaghetti squash, remove the seeds, drizzle with olive oil, sprinkle with salt & pepper, and roast cut-side down for 40 minutes. Remove from the oven, flip face up, and let cool 20 minutes.
  3. At the same time, lay out the broccoli on a baking sheet, spray with nonstick spray, sprinkle with salt and pepper, and roast for 30 minutes.
  4. Warm the olive oil in a large pan over medium heat; add the shrimp and season with salt and pepper; cook about 5 minutes until warm and slightly golden.
  5. In a large saucepan, melt the butter over medium-low heat and add the heavy cream. When it simmers, add 2 tablespoons of parmesan cheese and stir until it thickens into an alfredo sauce.
  6. Spoon in the pesto and stir the sauce until it is thoroughly combined.
  7. In a large bowl combine the spaghetti squash, broccoli, shrimp, and sauce; mix together.
  8. Pour back into the two squash halves, sprinkle with an additional 2 tablespoons of parmesan cheese, bake for 5 minutes, and then place under the broiler for 2 minutes until golden brown on top.

Nutrtional Information

Per serving: 412 calories, 11g total carbs, 9g net carbs, 36g fat, 20g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

3.1
© 2014 Butter Is Not a Carb

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