Low Carb Crock Pot Vegetable Chowder

Hope y’all are ready for a week’s worth of crock pot recipes from yours truly! At first I was thinking that doing a week’s worth of crock pot meals was going to be a bit daunting, mostly because it would require me getting out of bed a bit earlier(I am NOT an early riser). But I was very mindful of the recipe I chose for the week and made sure I wouldn’t have to be up at the crack of dawn. Case in point, this oh so yummy vegetable chowder!! 

Normally I have to add chicken to such recipes, but I made sure that the recipe was packed with enough chunky vegetables that it wouldn’t be that noticeable. In about 6-7 hours it was ready and oh so yummy! 

Here’s what you’ll need:

1 pound frozen cauliflower, thawed and chopped

1 pound frozen broccoli, thawed and chopped

2 medium carrots, diced or shredded

1 medium onion, diced

4 small to medium celery stalks, diced

4 garlic cloves, minced

4 cups shredded cheddar cheese, or more if you like

6 oz velveeta, cubed

3 1/2-4 cups chicken broth

1 tsp Kosher salt

1/2 tsp black pepper

1 tsp cajun seasoning or cayene pepper, optional

1/2 cup heavy cream

Bacon

Green onion

Shredded cheese

Sour cream

Directions:

Set a 7qt crock pot to low, add chopped cauliflower and broccoli. In a sautee pan, add diced onions, carrots, celery, and garlic. Cook for 5 minutes and add to crock pot. Stir in the cheeses, chicken broth, salt, pepper, and cajun seasoning. Let it slow cook for 6-8 hours(mine took 7 hrs but every slow cooker is different). Before you serve this up, add in a little heavy cream. It does take much and if you’d rather omit that feel free to. You can also take a potato masher and mash up the vegetables a bit without turning it into a smooth cream soup. It leaves the chowder chunky, which you can see in the pgoto below. Serve with your favorite toppings, bacon, cheese, sour cream, green onions, etc.

Nutritional Information: 1/8th serving(according to MyFitnessPal)

Calories: 227

Fat: 11.7g

Carbs: 16.6g

Fiber: 4g

Net Carbs: 12.6g

This was a nice thick hearty soup for being rouxless. Now, if you prefer to use less cheese then you might lose some of that that chowder like consistency. In a pinch you could use a couple of tablespoons of potato flakes(if you can handle the carbs), or you could make a slurry of water and flour. Again, not a low carb option but it’s there if you candle handle it. 

This also freezes well, so if you are hesitant about making 7qts of chowder don’t worry just sore in quart size bags and keep as lunch packs! Hope you enjoy and have a blessed day! 

Low Carb Sheet Pan Stir-fry

Let me preface this recipe by saying, this is not an induction friendly recipe. But why label it a low carb recipe? In truth it is a lot lower than if you were pair it with pasta, rice, and crunchy egg rolls. Right?! However, it is better suited for those who are maintaining, or those who can handle higher amount of carbs. I still think, though, any recipe can be altered to fit anyone’s dietary needs, and I will share some induction friendly options for this recipe.

To keep this induction safe, meaning for those who are just starting out on a low carb lifestyle, you will need to skip over the prefabbed Asian vegetable packs with a sauce at the store. I know, it’s easier to just grab something that is already made for you, but trust me a lot of the time those premade packs are full of sugar, msg, and other carb loaded vegetables that you really don’t need when you’re just starting to cut back your carb intake. Instead, opt for frozen broccoli, cauliflower, a little sliced onion, and maybe green bell peppers. This combination of vegetables is a safer option with fewer carbs and with less of a chance of your blood sugar going through the roof. Stay away from most jarred sauces as well, fermented soy sauce is fine, make sure it’s low sodium, and if you want to add a touch of sweetness to your meal use a little Stevia in the Raw. Not much, maybe a teaspoon or until it is to your liking. 

For a while yet you will want to avoid snow peas, carrots, water chestnuts, and copious amounts of Asian sauces. After your induction phase, you may begin to add, slowly, certain vegetable back into your meals. This is when you should pay close attention to what is truly beneficial and what you should stay away from. While most people can enjoy a wide variety of delicious vegetables, when living a low carb lifestyle one must be mindful to not indulge or over indulge in certain vegetables simply because it is deemed healthy. What works for one person does not necessarily mean it will work for you.

I personally cannot eat a lot of tomatoes, carrots, mushrooms, onions, snow peas, corn, or sweet peppers. I can have them on occasion but not often. The vegetables I absolutely avoid are beets and potatoes. I’ve had to learn where to draw the line for myself after recognizing how I feel after consuming those foods. This is of course after years of trial and error with the low carb lifestyle, it wasn’t something I picked up on right away. I don’t know, maybe I’m slow. πŸ˜‰ Just pay attention to how food is affecting you and adjust your meals accordingly. You’ll feel better and be more successful with your new lifestyle!

Now, for this recipe I must say it was certainly easier to do in the oven than on the stove top. Ok, here’s how not with it I am…I don’t even have a wok! It’s alright, I’m a grown woman, shame me all you want, but normally when I make stir-fry for the family I just use a dutch oven pot. 

Are you still with me? (Listening for crickets…)

I know, I’m just full of all kinds of shock lately…first I use a recipe from a can for my guacamole, and here I am outting myself that I don’t even use a wok when I cook Chinese food…and now I’m baking it in the oven! Before anyone kicks me to the curb, hear me out and give this recipe a try, because it is the ONLY way I am going to make a stir-fry ever again! 


(That’s an extea piece of chicken thigh meat there in my bowl.)

What you’ll need:

2 pounds chicken, cut into 1-inch pieces

2 pounds of frozen vegetables, I used Members Mark Asian Stir Fry Mix from Sam’s Club, with sauce pack

1/4 cup low sodium soy sauce

1/2 cup Robert Rothschild Farm Roasted Pineapple and Habanero Glaze & Finishing Sauce, optional

Directions: 

Heat oven to 425*F, line sheet pan with non-stick foil(shiny side down, dull side up). Set aside

Begin by chopping up chicken so that the pieces are roughly 1-inch in size. Add to a large bowl with defrosted vegetables, sauce pack, soy sauce, and Robert Rothschild sauce. (This is why this is not an induction friendly meal, but it is optional to use.) Stir to combine and pour contents out onto lined pan. Bake uncovered for 25-30 minutes. Serve immediately. 

Nutritional Information: 1/6 serving(according to MyFitnessPal)

Calories: 327

Fat: 1.7g

Carbs: 33.7g

Fiber: 3.3g

Net Carbs: 30.4g

See, this is why I say this particular recipe is not safe for anyone just starting out with a low carb lifestyle, and it is certainly not recommended for those with diabetes. I used Robert Rothschild Farm sauce because for one it is absolutely amazing!! It rarely ever gets used in our house unless I make a stir-fry(which isn’t often) and two it’s a hold over jar from Christmas Eve when we made a mass batch of pork eggrolls. Yeah, not winning any brownie points, am I? πŸ˜• If you choose to forego the sauce, but you still want to add heat, add in some diced jalapeno or habanero, a teaspoon of crushed red pepper flakes, or a teaspoon of cayenne pepper. 

Well, all I can say is, if you’ve been good all day and had less than 10g net carbs then splurging a bit with this meal isn’t going to set you back too much. That’s why it’s not a good idea to eat this particular meal too often. Once every few months is fine, but not every week. In fact, keep it for special occasions such as birthdays, anniversaries, or family get togethers. This way you won’t feel guilty in indulging because hello, birthdays, anniversaries, and get togethers are when carbs, calories, and fat don’t count! πŸ˜‰

So tuck this recipe away for special occasions and enjoy the time you’ll save in making this amazing meal! Oh, and if you’re wondering where you can find the Robert Rothschild Farm Roasted Pineapple and Habanero Glaze & Finishing Sauce(say that fives fast), click the picture below. You can also find it at Walmart and Sam’s Club(check online first to see if it you can find it locally). 


Hope you all have a blessed weekend!!

Low Carb Sheet Pan Chicken Fajitas

This has become a family favorite! My nephew JJ loves this dish and requested it last week. I have honestly love how easy and quick dinner was ready every night. No slaving at the stove, yucking up several pans, cutting boards, knives, and stir spoons/ladles/spatulas. Every night I have used about one cutting board, one knife, a large glass bowl, and large metal stir spoon. Talk about easy! The fact that there’s been fewer dishes to clean has proven to me that not only are sheet pans delicious, less time consuming, and easy to make but they create less of a mess overall! 

Who can benefit from sheet pan recipes?

-Busy Parents

-Anyone who isn’t a fan of cooking to begin with

-Singles

-Empty Nesters

-College Students

The recipe on my blog are versatile for a reason. I get that not everyone is living a lower carb lifestyle like me. But if you see so ething on here and it sounds remotely good but you want to make it with fewer calories, less fat, or serve it up with mashed potatoes, noodles, or rice then go for it! You don’t HAVE to make the amount of food stated in the recipe either. I have to cook for a five people so of course I have to make more food, plus any leftovers often times wind up in our freezer as lunch packs or a whole other meal depending on how much is available. 

The neat thing, if you’re single and/or a college student, is if you make the same amount of food that I do, you too can freeze leftovers and any time you want a quick meal just pull something from the freezer and reheat it on the stove top or in the microwave in a microwave safe dish. You’ll have an instant meal that is healthy and didn’t take you 30-40 minutes to make. Great on those nights if you get home late from work or have to pull an all nighter with your studies.

There are a few different ways you can do this recipe. You can use leftover chicken, grilled chicken, rotisserie chicken(without msg), and just regular frozen chicken breasts/tenders. The method I chose was I used leftover chicken from a previous meal that I had stashed in the freezer. When it came time to toss everything together, all I had to do was thaw out the cooked chicken, add my seasoning, vegetables, covered with foil and pop it in the oven. Dinner was ready in 30 minutes, so my suggestion to make it easier on you, would be to use pre cooked chicken. You can even use boiled chicken, chop it, shred it, or slice into strips. Keep it simple, because for this dish you’re going to season it with your favorite taco seasoning. 


What you’ll need: 

2 pounds chicken

1 large onion, sliced

1 large green bell pepper, sliced

1/3 pack of mini sweet peppers, sliced

2-3 garlic cloves, minced

1 pack taco seasoning, or 1 oz homemade taco seasoning

1/8 cup peanut oil

Low carb tortillas

Optional Toppings:

Limes

Sour Cream 

Salsa

Guacamole

Shredded cheese


Directions:

Heat oven to 400*F, line sheet pan with non-stick foil(shiny side down, dull side up). Set aside.

Prep chicken by either chopping, shredding, or slicing. Prep vegetables and add everything into a large bowl(chicken included). Add minced galic, taco seasoning, and peanut oil; pour everything out onto foil lined pan. Cover with another sheet of foil(reason being, you don’t want anything to dry out or burn, especially if you are using pre cooked chicken). 

Bake for 30 minutes and serve immediately! 

Nutritional Information: 1/6 serving(according to MyFitnessPal)

Calories: 219

Fat: 2.9g

Carbs: 14.5g

Fiber: 4.3g

Net Carbs: 10.2

I absolutely love having limes sliced and ready to serve with this meal! If you have the time make a batch of fresh guacamole, want to know what my recipe is? I use the one on the back of the Rotel tomato can. 

Have I lost anyone’s respect yet? πŸ˜‰

And I use a potato masher on the ripe avocados which helps to keep the gucamole chunky, just the way we like it. Of cource you can make it less chunky or completely smooth, whatever your preference is. I just happen to prefer that recipe since it’s easy and doesn’t take a half the kitchen to make. 

The nutritional info is just for the chicken fajitas, that’s not including tortillas or other toppings you might use, so keep that in mind. This makes a great meal on a Saturday night with friends since it makes a lot! 

(Tip: game day fans, this recipe would make a great addition to your festivites. Serve along side tortilla chips, queso cheese dip, salsa, guacamole, sopaipillas, maybe some Spanish rice and refried beans.) 

Hope you all have a blessed day!!

Sheet Pan Kielbasa, Peppers, & Onions


This easy-peasy recipe is pretty much self explanatory by the picture above.

What you’ll need:

Kielbasa

Onion, sliced

Mini sweet bell peppers, sliced

Kosher Salt

Black Pepper

Granulated Garlic

Directions: 

Heat oven to 425*F, line sheet pan with non-stick foil. 

Slice kielbasa, onion, and bell peppers. Spread out on pan, sprinkle lightly with salt, pepper, and granulated garlic. Bake for 25 minutes and serve alone or with a side salad, or on low carb tortillas. 

Nutritional Information: 1/4 Serving(according to MyFitnessPal)

Calories: 481

Fat: 40g

Carbs: 13.7

Fiber: 4g

Net Carbs: 9.7g

This a quick meal that doesn’t take a lot of time to put together, especially if you prep your vegetables over the weekend. Leftovers can be used the next morning with scrambled eggs or in an omelet. 

Happy eating!!

Cajun Lemon Pepper Chicken w/Green Bean Bacon Bundles


Hey y’all, hope everyone has been enjoying the weekend! This is a versatile recipe, you don’t have to use anything spicy, you can also use any season blend you prefer. Plus, if you’re not a fan of bacon you can use strips of deli turkey meat or nothing at all. Oven baked green beans are amazing all on their own with a little salt, black pepper, and maybe some thinly sliced onion. 

I will say this, the bacon bundles are HIGHLY addictive! No kidding! I could easy eat half the pan, they were that good. But I didn’t, instead I ate six which is a serving size. 

What you’ll need:

1 pound chicken tenders, fileted

3 tblsp Lemon Pepper Seasoning, or fresh lemon zest with black pepper

1 tblsp zesty cajun seasoning, optional

1 pound frozen green beans

1 pound bacon, cut in half

1 tblsp coconut oil

Onion powder

Black pepper

Directions:

Heat oven to 400*F and line sheet pan with non-stick foil(shiny side down, dull side up). 

Start with making the bacon bundles first. Lay a half strip of bacon down on a cutting board and place about 7 pieces of frozen green beans on the bacon strip. Start at one end and roll the bacon up and over the green beans, lay seam side down on sheet pan. I got about 30 bundles. Once the pan is filled sprinkle the top with a little onion powder and black pepper. Set aside.

Filet the chicken tenders lengthwise and season both sides with cajun and lemon pepper seasoning. Rub 1 tblsp coconut oil on underside and top side of wire cooling rack and place on top of bacon bundles. Place seasoned chicken on rack and bake for 20 minutes. Remove chicken to serving platter, increase oven temp to 425*F and continue baking the bacon bundles for another 15 minutes. This will help them to crisp up and ensure the doneness of the green beans. 

Serve with a side salad.

Nutritional Information: 1/4 serving(according to MyFitnessPal)

Calories: 566

Fat: 24g

Carbs: 2.4g

Fiber: 0.8g

Net Carbs: 1.6g

I would definitely say this is an induction friendly meal and I easily eat this every night. Oh but Amanda what about the fat and calories?! When you’re living a low carb life you need the fat to help keep you satisfied between meals. This is what helps curb those cravings. In all honesty, I’m not even concerned about calories. Even though I use MyFitnessPal I mainly use it to keep tract of my carbohydrates and activity. Rarely do I ever meet my daily calorie goal and yet I am able to lose weight and maintain a good amount of energy throughout each day. 

Let me know how this recipe works for you! Hope you all enjoy your week! 

Sheet Pan Steak & Vegetables


To start the week off I decided to treat the guys (dad, G, and JJ) to a low carb manly feast! Depending on what cut of steak you use will determine the outcome of this meal. So keep in mind, the leaner the meat the chewier it will be and a likelier chance you will need to marinade. You can use anything you like, but keep in mind that if you are living a low carb life to keep your marinades sugar free. Aside from the one listed below, I also like using peanut oil with fresh lemon juice, lemon zest, and italian seasoning which is great with chicken. 

What you’ll need:

2-2 1/2 pounds flank or flat iron steak

1/2 c peanut oil, or any vegetable oil of your choice, divided

4 tblsp Worcestershire sauce, divided

4 tsp zesty cajun seasoning (optional), divided

4 tsp grill seasoning of your choice, preferrably one without sugar or msg, divided

1 pound frozen broccoli, thawed

1 pound frozen cauliflower, thawed

1 medium onion, sliced

2 garlic cloves, minced

Directions:

Marinade your steak for up to an hour or overnight in 1/4 cup oil, 2 tsps Worcestershire sauce, 2 tsps each of cajun seasoning and steak seasoning. Keep covered in the fridge if marinading overnight and keep covered on the counter top if marinading for an hour. 

Set oven to 425*F. Line a large half size sheet pan with non-stick foil(shiny side down, dull side up). Set aside. 

In a large bowl add thawed broccoli, cauliflower, sliced onion, minced garlic, 1/4 cup of remaining oil, Worcestershire sauce, and remaining seasonings. Give it a good stir to coat everything and pour out onto the foil lined sheet pan. Flatten out into a single layer and bake for 20-25 minutes. 

Place a metal cooling wrack(aka metal wire rack) over the sheet pan of cooked vegetables. Carefully place the marinated steak on top. Bake for an additional 15 minutes or until an internal thermometer reads between 125*F — 140*F. Depending on how done you like your steak. Remove from oven and let rest for 10 minutes before serving. 

Nutritional Information: 1/6th serving(according to MyFitnessPal)

Calories: 520

Fat: 33g

Carbs: 11.3g

Fiber: 4.4g

Net Carbs: 6.9g

There you have it! A meal under 10g net carbs, filling, and better for you. Any seasoning can be used, change it to keep things interesting! 

Both G and JJ were in food heaven. My dad being a purist prefers his steak to have that grill flavor, but for all the effort that was put into the meal he was thankful and surprised that it tasted as good as it did. There was plenty of steak between the three of them leftover to have for breakfast the next morning with their eggs, which is always a nice treat! 
Since this was such a hit with them it’s going to be filed away as a keeper, with a special request that I also do steak fajitas sometime soon. The leftover vegetables are great to have on wraps with chicken or can be used in another meal! Nothing goes to waste around here. 

Hope you all enjoy and have a blessed weekend!!

-5 Low Carb Sheet Pan Meals-

Hey everybody! 

Not sure about you but I have had a busier week than normal, which is why I am so thankful for the week long meal project I did! You know how there are some recipes that you just love but it takes forever, or seems like forever, to make the dish and only mere minutes to consume it?! We all do and this week I knew I wasn’t going to allow myself my usual hour and a half prep time each night, so that’s when I decided to make nothing but sheet pan meals. 


Pinterest has oodles of ideas, mine isn’t any different but I can assure you this that I used only the best and freshest ingredients available! No premade marinades, nothing with unfermented soy(for my PCOS Cysters out there), definitely gluten free, and dairy free! There is some prepping ahead involved, but it’s nothing too strenuous and can be done over the weekend or the night before if needed.

Now, since I have five recipes I plan to share with you, this post is going to be my foundation from which all the recipes will link back to. I hope you all enjoy this as much as I have and will give these easy recipes a try! 

Five Low Carb Sheet Pan Meals

~Sheet Pan Steak & Vegetables

~Cajun Lemon Pepper Chicken w/Green Bean Bacon Bundles~

~Sheet Pan Kielbasa, Peppers, and Onions~

~Sheet Pan Chicken Fajitas~

~Sheet Pan Asian Stirfry~

Let me know in the comments below if you would like for me to do a full week of low carb skillet recipes or low carb slow cooker recipes. I’m up for either one, but I especially would like to know which one(or both) you would like to see the most! 

 Hope you all have a wonderful day!! 

(UPDATED) Low Carb Mayonnaise Chicken


This is such an easy recipe and one net carb per serving! 

What you’ll need:

4 chicken breasts

2 cup full fat mayonnaise or homemade mayonnaise

1 cup grated parmesan cheese

1 tblsp seasoning salt(I used Lowry’s)

2 tsp black pepper

2 tsp granulated garlic

1 tsp onion powder

2 tsp turmeric, optional

Set oven to 375*F. Prep 15×11 glass baking dish with a little mayonnaise(just 1-2 tsp) smeared around. This will help keep the chicken from sticking. Set aside.

In a medium bowl combine mayonnaise, parmesan cheese, and seasonings. Set aside. 

Take thawed chicken breasts and pat dry. Slice in half lengthwise, pat dry again, and begin assembling. Place chicken in prepared pan cut side up. Dole out mayonnaise mixture all over the chicken, using a spoon spread the mayo around to completely cover the chicken. DO NOT COVER WITH FOIL.  Sorry about the caps, but I cannot stress enough to not cover this dish as it bakes. Bake for 45 minutes, or until bubbly around the edges and partly browned on top. 

Serve with a side salad and/or favorite vegetables. 

This recipe can be altered to suit your dietary needs if needed. Use a lite or fat free mayonnaise if you prefer and serve with brown rice and steamed or oven roasted vegetables. I add turmeric to practically everything now, it helps me with my aches and pains. I’ve noticed a big change since last week, I’m able to get around easier without wincing. Just be sure that if you start to use turmeric a lot that you use it with either black pepper or coconut oil. Either one of those will help with the turmeric’s absorption so your body will be able to use it properly. 

Also, turmeric is great for senior dogs too! However, do not give them black pepper with the turmeric, instead use a high quality raw organic coconut oil. 

My mom has requested that I make this recipe again for next week, only she has suggested that I cook it in the crockpot…as a soup. Should be interesting! 😊 I’ll be sure to update this post with my results! 

UPDATE::

Tonight I turned this recipe into a soup/chowder. Seriously, it was amazing! 


This is a yummy low carb, high fat dish and comes out to 6 net carbs per 1/6th serving. Here’s how you turn this sheet pan recipe into a guilt free soup…

1 1/2 pounds chicken, cubed

1/2 medium onion, chopped

2 large carrots, peeled and chopped

3 celery stalks, washed and choppe

6 garlic cloves, minced

2 heaping tblsp coconut oil

2 cups full fat mayonnaise

1 cup grated parmesan cheese

1 tblsp Lowry’s seasoning

1 tblsp granulated garlic

1 tblsp black pepper

2 cups Swanson chicken broth

2 cups heavy cream

In a dutch oven over medium/high heat cook veggies and chicken coconut oil till everything is cooked through. 10 minutes or so. While that’s cooking, combine mayonnaise, parm cheese, seasoning salt, granulated garlic, minced garlic, and black pepper. Stir this mixture into the cooked veggies and chicken, add chicken broth and heavy cream. Reduce the heat and let it simmer for 10 minutes. Serve hot with a side salad. 


And that’s it! Easy. Simply. Ready in 30-ish minutes. Be sure to keep the size of your chicken and vegetabls about the same. It’s weird, or at least it’s weird to me) to eat massive chunks of vegetables with mini chopped pieces of chicken and vice versa.

This was REALLY filling! All that good for you fat, if I had another stomach I would eat another helping! My mom told me it tasted just like she imagined it! This is definitely a keeper, and it’s thick because I made sure to not add a bunch of liquid. So keep that in mind, there isn’t a need to add 6-8 cups of liquid unless you like a runny soup. Me personally I love all my soups to be thick and chunky…like me! 😜 Ha, yeah, never mind. 

Y’all have a blessed week! 

Low Carb Gumbo(Rouxless)

Hey y’all! I hope everyone has been having a wonderful Wednesday so far! I’m not sure how many of you are gumbo lovers, and I sincerely hope I don’t offend anyone with this non-traditional version. I’m a gumbo lover and I’ve had it a few different ways, but I must say this recipe was absolutely amazing last night! The heat, combination of flavors, three different meats, everything was absolutely perfect! So much so that I ate two helpings, which is unheard of for me. Normally I am content with a single helping, but I think that since this does not have a thick roux in it that it makes it easier to eat more than one ought to! πŸ˜‰ No regrets!! 


I started out making this recipe in a dutch oven pot, which quickly proved to not be big enough. So I used an 8qt stockpot and once everything was in it the pot it was nearly full to the top. If you don’t have a pot big enough for this recipe then use two dutch ovens, cut the recipe in half, or you can purchase this one from Amazon! Ours is a Tramontina, only we don’t have those nice handle grips like the one on Amazon. Boy that would make it easier for sure instead of having to use pot holders. I always have to ask my nephew or dad to move the full stockpots around because I don’t want to risk dropping everything, especially when the contents are hot. So the grips are a nice addition and I highly recommend Tramontina cookware. Out of all of the pots and pans we have ever had these are the ones that have stood the test of time. I love that it’s stainless-steel, works great with our electric gas stove top, and it’s dishwasher safe(a major plus for this gal)! 

Here’s what you’ll need:

4 large chicken breasts

8 c filtered water

2 large onions, chopped

2 medium green bell peppers

2 c mini sweet bell peppers, chopped (red, yellow, and orange)

1 can Rotel tomatoes

2 cans Hunt’s diced tomatoes

2 pounds kielbasa

4 tblsp minced garlic

2 tblsp Tone’s Cajun Sasoning 

2 tblsp Phil Robertson’s Cajun Seasoning “Zesty”

3 tsp Kosher salt

2 tsp ground black pepper

2 1/2 c heavy cream

4 c 16/20 frozen precooked shrimp, thawed

In 8 qt stockpot add filtered water and chicken breasts. Bring to boil over high heat, cook till chicken is cooked through and tender. Remove and set aside to cool. Chop onions, bell peppers, and kielbasa; reduce heat so broth is at a slow boil and add chopped vegetables. Cook till fork tender, add the Rotel, diced tomatoes, kielbasa, and minced garlic. Chop cooked chicken breasts and add back to pot. 

Time to add in the seasonings and this is where you can go as crazy as you want. You can add in tabasco sauce, habanero peppers/sauce, chopped jalapenos, minced ghost chile peppers…or you can go mild and keep it sane with a little red pepper flakes. Last night I used a combination of Tone’s Cajun Seasoning and Phil Robertson’s Cajun Seasoning and that stuff has got some serious kick!!! Add in salt and blac pepper, stir to combin and let this simmer for 10-15 minutes over medium heat. 

Add heavy cream and bring back up to temp before adding the precooked shrimp. Stir in thawed shrimp and let those warm through for a few minutes. Serve immediiately and enjoy! 

NOK Notes:

All right, this is obviously NOT a thick gumbo. It is rouxless, meaning you don’t need to melt butter and whisk in flour, making it therefore a low carb friendly but not induction safe. The carb count per serving(and there’s a lot…nearly 8 qts worth) is 16 net carbs. That’s a lot I know, and admittedly I ate two servings. Ouch. Was worth it, so good! By the time I ate my second serving my lips were on fire. There is no good way to thicken this and for it be remotely like a real gumbo while maintaining a lower carb count. Personally I enjoyed the “broth”, my mom ladled some of the broth out and used it in her version of shrimp scampi. There was plenty leftover to freeze and have for another meal(a full gallon bag), which will fit easily into a dutch oven pot. 

Rotisserie chicken can be used instead of boiling your own chicken, but keep in mind that if you buy a rotisserie chicken from Walmart/Sam’s Club that it does have MSG and is not exactly the best chicken to use. Check around at other stores that offer rotisserie chickens and read the ingredients label. If you don’t see the letters MSG or the word monosodium glutamate then you’re good to go. 

A healthier option would be to buy free range chickens from a local farmer, have them humanely butchered, and slow cook them for 18 hours. This will yield a rich stock that you can keep in your freezer and use for just about anything! The gelatinous stock is beneficial for our health, it’s what we use during the flu and cold season. 

I know the recipe looks insane with that list of ingredients, but it is worth the time and effort. It certainly helped me get rid of sinus headache that had been lingering since Monday. Opened up my head for sure! Make this recipe as hot or mild as you like, cut it in half if you need to. It makes awesome leftovers and is perfect during the winter! 

Hope you all have a wonderful week! 

Keto Bread (Review)

Hey y’all!! I know I haven’t done a recipe review in a while and with this particular recipe I will admit I was a tad leery of it. Mostly because I have had the oopsie bread and numerous others like it in the past. The one thing all these recipes have in common are eggs. There’s no escaping it, when you remove gluten from any recipe the go to ingredient to add in its place are eggs. I am still on the look out for a low carb bread that is soy free and still looks like bread with a similar texture. I know, wishful thinking perhaps, but a girl can dream! πŸ˜‰

This Keto Bread recipe provided a nice addition to our Friday night meal of meatball casserole and caesar salad. Click HERE to get the recipe for this bread and to see their scrumptious pictures. Right off the bat what sold me on trying this recipe was that all the ingredients were items that I already had! Almond flour, eggs, baking powder, butter, salt, and cream of tartar. I didn’t have to have psyllium, tapioca, rice or oat flour. The second thing that sold it for me is that it’s 1.3 carbs per slice! That’s a HUGE difference from 11 carbs per slice of store bought bread.

All week I spent a little time each day looking through the reviews seeing if anyone had any questions, concerns, or possible ideas on how to take this basic recipe and do other yummy things with it. That’s when I decided to turn it into cheesy garlic bread, cutting it into sticks was something on the fly at the moment when I realized loaf slices wasn’t going to happen for me.

After checking all the loaf pans in my possession, I discovered that I didn’t have an 8×4 loaf pan(that is going to be remedied soon), instead I had an 8-in round cake pan, which I then lined with Reynolds Non-Stick foil. The recipe said to butter the dish, personally I prefer to reduce the amount of dishes I have to do. But you’re welcome to flour the pan if you prefer. Don’t let my laziness deter you! πŸ˜‰ Resolved on the pan I plan to use, I set about following the recipe to the T! For me baking is something I don’t take lightly, ingredients are expensive(especially almond flour) and this is why I measure carefully. Always. The only time I relax on not measuring ingredients exactly is when I’m cooking, which is totally different.

It really is an easy recipe from egg separating, egg white whipping, to the making of dough. Which you can either usea food Β processor or a hand mixer(I chose the latter, gee wonder why?!). The only part I was remotely concerned about was when I had to incorporate the whipped egg whites into the almond flour dough. My concern was that I was going to lose all that wonderful air, thankfully I didn’t. After letting it bake for 30 minutes, I removed it from the oven and let it cool on the stove top.

After letting it sit in the pan for 30 minutes I sliced off a sliver and was not surprised at the familiar taste or texture. Eggy bread, but not too bad. It was definitely something I could work with! That’s when I began to slice the round “bread” and then each slice was cut in half to make short bread stix.(Yes, I spelled it like that on purpose!) See below…


Those who follow my blog know that I make my own garlic butter(click HERE) by the pound. It’s great to keep on hand, perfect on steaks, in soups, sauces, and shrimp scampi. After I sliced the keto bread, I placed it on a half sheet pan, again lined with foil, and proceeded to dress the stix with garlic butter and mozzarella cheese.

At this point I was still iffy about the final results, with my bread loving family I knew it might be hard to sell it to them. Fingers crossed, little prayers sent up, and dinner was finally ready. Who was first to the trough, why none other than G-Man! Shocked me, this child has come a long way. Just this week I made a chicken parmesan and he ate it without hesitation!! He Β dove into the keto garlic bread and right off he said, “this is like cornbread.” That made me nervous, I hesitated at first and asked him if that was a good thing or a bad thing. Mind you this child is a hard nut to crack, he will like something completely or hate it vehemently! He took another bite and he said……”it’s good!” SUCCESS!!!!!! I felt like Sebastian from The Little Mermaid, “thank you, thank you!”

The rest of the family thought it was ok. Dad was expecting something thicker, crispier just like with regular bread. Mom concurred its texture was a bit like cornbread. And JJ, well I haven’t heard from him yet. Usually he walks through and will tell me “Amanda do good!”

For me…I am pleased, I mean it is what it is, but when you’ve gone for so long without bread it’s a welcomed substitute. It’s definitely a keeper in my book since I can eat it without worrying about it messing up my ketosis or aggravating my lower intestines. I think the next time I make this bread I’ll used my square silicone baking cups and make keto bread muffins. Something I can keep on hand in the freezer and pull out when I want a small breakfast sandwich or a roll to go with a hearty soup. This keto bread recipe would make a decent grilled cheese sandwich, pb&j, or toast it to enjoy with eggs and bacon.

As for making this dairy free, all I can say is try it out and let me know how it goes. I’m still new to the dairy free baking realm and lack the expertise. However I am eager to learn since it is better for me to be as lactose free as possible. I welcome suggestions, as long as they are soy free.

Hope this review has been a blessing to you and perhaps persuade you to try it out! Have a wonderful weekend!!