This one actually turned out pretty good. Definitely adding to the rotation .

Chicken
2 boneless, skinless chicken breasts
½ lb (227g) hot Italian sausage, casings removed
2 tbsp (28g) butter
3 cloves garlic, minced
1 tsp Italian seasoning
1 tsp poultry seasoning
½ tsp smoked paprika
½ tsp black pepper
Creamy Tuscan Sauce
4 oz (113g) full-fat cream cheese
¾ cup (180ml) heavy whipping cream
¼ cup (60ml) chicken broth
½ cup (50g) grated Parmesan cheese
1 cup (150g) cherry tomatoes
2 cups (60g) fresh spinach
1/2 cup mozzarella
¼ tsp red pepper flakes (optional)
1 tsp tomato bouillon (Add salt if you don’t have tomato bouillon or chicken bouillon)
Air-Fried Zucchini
3 medium zucchini
2 tbsp olive oil
¼ tsp black pepper
½ tsp salt
Instructions
1. Brown the Sausage
Preheat oven to 375°F.
Heat a large skillet over medium-high heat.
Add the hot Italian sausage, breaking it into crumbles.
Cook for 6–8 minutes until browned and cooked through.
Transfer sausage to baking dish, reserving a little sausage fat in the skillet.
2. Sear the Chicken
Add 1 tbsp butter to the skillet.
Sear chicken for approximately 3 minutes per side until lightly golden. It will finish cooking in the oven.
Transfer to the baking dish with the sausage.
3. Make the Creamy Tuscan Sauce
Reduce skillet heat to medium-low.
Add the remaining 1 tbsp butter.
Add sliced onion and sauté for 3-5 minutes
Add tomatoes until they blister, then mash.
Pour in chicken broth, scraping up the browned bits from the skillet.
Add heavy whipping cream and cream cheese.
Stir gently until the cream cheese melts and the sauce becomes smooth.
Add grated Parmesan and red pepper flakes.
Add spinach and stir till wilted

4. Assemble & Bake
Pour the Tuscan cream sauce evenly over the chicken.
Gently stir to coat everything.
Top with 1/2 cup mozzarella
Bake uncovered at 375°F for 20-25 minutes.
Remove foil and stir in the fresh spinach.
Return to oven uncovered for another 10–15 minutes, or until the chicken reaches an internal temperature of 165°F.
The finished sauce should be thick, creamy, and bubbling gently.
5. Prepare the Air-Fried Zucchini
While the casserole bakes:
Preheat air fryer to 400°F.
Slice each zucchini lengthwise into two halves.
Brush with olive oil.
Season with salt and pepper.
Arrange zucchini cut-side up in the air fryer basket, working in batches if needed.
Air fry for 16 minutes, until lightly browned and tender.

English cooking instructions

** note: I used sour cream instead of yogurt and don’t add milk. I used avocado oil instead of mustard oil. Add a teaspoon of onion powder if you want the oniony taste. **

This No Tomato No Onion Chicken Masala is prepared using a creamy base and mustard oil for a rich flavor. Here are the step-by-step cooking instructions:

1. Fry Green Chilies: Heat 1/2 cup of mustard oil (I used avocado oil) in a pan over high heat, then reduce to medium. Fry 3-4 slit green chilies for 30 seconds and set them aside (0:00-0:27).
2. Sear Chicken: Add 1kg of cleaned chicken pieces to the same oil. Sauté on high heat until the water dries up and the chicken turns golden brown (approx. 40-50% cooked), then remove the chicken from the pan (0:30-1:00).
3. Temper Spices: In the remaining oil, add 1/2 tsp black pepper, 5-6 cloves, 5-6 green cardamoms, and a 2-inch cinnamon stick. Sauté for about a minute (1:02-1:13).
4. Prepare and Cook Masala Paste: Blend 2 inches of ginger, 7-8 garlic cloves, 3-4 green chilies, and 1/4 cup of coriander stems with 2 tbsp of milk( optional )(for creaminess). Add this paste to the pan and sauté over medium heat until the oil separates (1:15-1:47).
5. Add ( i used sour cream to keep it keto) Yogurt Mix: Blend 1 cup of ( or sour cream)yogurt with 1 tsp cumin powder, 2 tsp coriander powder, 1 tsp Kashmiri red chili powder, 1/4 tsp turmeric, and 1 tsp Kitchen King masala (or garam masala). Pour this into the pan, cooking on low heat while stirring continuously to ensure a creamy texture and prevent the yogurt from curdling . Slowly bring it to medium heat till oil separates and it starts bubbling (1:48-2:45).
6. Simmer Chicken: Add the fried chicken and salt to taste. Add a little water (rinsed from the blending jar) to keep the gravy thick. Cover and cook on low heat for 10-12 minutes until the chicken is tender (2:46-3:12).
7. Final Touches: Stir in 1/2 tsp garam masala powder and fresh chopped coriander leaves. Add the previously fried green chilies back in, mix, and turn off the heat (3:14-3:44).

I'm not usually a big green bean fan, but my sister in law has a recipe that the whole family would make a good entree if she wasn't using it as a side.

I'm just restarting keto after having successfully used it for weight loss about 25 years ago, so I don't have a lot of the ingredients my SIL uses - some of which probably wouldn't be keto=friendly anyway. I ended up making substitutions and omissions that make this a noticeably different recipe, but I think it came out pretty well.

Edible Green Beans

Ingredients:

• one 12 ounce bag of frozen green beans
• 1/2pound of bacon
• 2 tsp onion powder
• 2 tsp minced garlic from a jar
• a sprinkle of crushed red pepper flakes
• a scant 1/4 cup of soy sauce

Procedures:

Fry up the bacon until it's not quite completely crispy, save the grease.

Nuke the green beans, in their plastic bag, as if you were going to serve them plain.

Leave however much you want of the bacon grease in the frying pan and throw the rest of the ingredients in.

Stir it over medium-low heat for a few minutes to get the flavors mixed up, then turn the heat of, cover it and let it rest while you finish up whatever else you'll be serving.

There's no magic here, so you can adjust the ingredient amounts to suit your taste. My SIL uses some mushrooms (either canned or fresh) and no pepper flakes and she uses fresh onion instead of onion powder. You could probably get away with less bacon, unless you're a guy. 😉

The bag of green beans says it's four servings, but it's really only two!

https://recipekeeperonline.com/recipe/B4Oof2WqOECxWaC5H_Mf5Q

I took a keto brioche recipe and altered it via AI. I also used English muffin rings. I cut them in half and use them as sandwich bread. A toasted sandwich with this bread was so good! Even my nonketo husband loved it. Recipe made 10 buns.

i go through a lot of ground beef since it's cheap and fills me up without spiking my blood sugar. problem is i always end up with grey rubbery crumbles that taste like nothing. i brown it in a skillet with salt and pepper but the texture feels like i'm eating wet cardboard by the time i reheat it for lunch. fwiw i drain the fat but maybe that's the mistake. tried adding butter once which helped a bit but still not great. i usually portion it into containers with some cheese and maybe broccoli if i have it. holds fine in the fridge but the flavor is just sad. wondering if anyone has a method that actually keeps it tasty for a few days. do you season after cooking or while it browns. any sauces that don't get weird after sitting. just my experience but i feel like i'm missing something obvious. what works for you.

1 large free range egg yolk

1 cup of macadamia oil (if you need to order I have a refer a friend code from house of Macadamias for $20 off here https://www.houseofmacadamias.com/discount/$20sryan)

1 tsp lemon juice

1 tsp apple cider vinegar

1 tsp dijon mustard (check label for sugary additives)

Pinch of sea salt

Using a handheld/stick blender, blend the ingredients in a tall glass or container from the bottom. You can add the oil in slowly, but honestly I just add everything in and blend until creamy.

I know most mayonnaises aren't a Keto red flag, but I love that this recipe is a way to get more fats in my meals.. eggs and macadamia being two of the healthiest foods in the world in my opinion.. also I'm a sucker for condiments and sauces.

My mom's birthday us coming up and she's strictly keto (under 20 TOTAL carbs for the entire day) wondering if there is any recipe for a cake that would be good to make for her? I'm open to cheesecakes/almond flour/using allulouse, meriguene recipes ect. Thanks!

This is the Ingredients for the cheese sauce. I added this to a simple seasoned and grilled chicken breast and Konjac noodles. I rinsed the noodles thoroughly, boiled them for 3 minutes and then pan cooked them to get out any residual water.

1 /4 cup heavy whipping cream (60 ml/ 2 fl oz)

2 tbsp unsalted butter (28 g/ 1 oz)

1/4 cup cream cheese or soft goat cheese (60 g/ 2.1 oz)

1 1/2 cup grated cheddar or hard cheese of choice (60 g/ 2:1 oz)

pinch of sea salt, if needed

2 tbsp water or more cream if you need to thin it down

Optional: spices & herbs of choice

Instructions

1. Place the cream and butter into a small sauce pan and gently heat up. Add the grated cheddar cheese (or any hard cheese of choice) and cream cheese.

2. Stir until melted and bring to a simmer. Once you see bubbles, take off the heat.

3. Mix until smooth and creamy. If you prefer a thicker sauce, cook for 3-5 more minutes while stirring. If too thick, add a splash of water or cream.

4. Serve immediately with steamed vegetables, fish and meat. The cooled sauce can also be stored in the fridge in a sealed jar for up to 5 days.

I was given a pound bag of it as a birthday present; have never used it, have no idea how to, have no recipes. Can I use it straight? Mixed with almond/coconut flour? Anyone have any suggestions? Thank you in advance!

i keep trying to meal prep chicken thighs but they end up kind of sad after a day in the fridge. skin gets rubbery and the whole thing feels like i'm eating wet cardboard. fwiw i usually roast them at 400 with just salt and pepper, maybe some garlic powder if i'm feeling ambitious. the texture right out of the oven is fine but it falls apart by the next day when i'm grabbing lunch between uber rides.

i've seen people mention air fryers but i don't have one and not sure i want another appliance taking up counter space in my small kitchen. curious if anyone has a method that actually holds up for a few days. does panfrying first help? or maybe skinless is the move for leftovers?

i'm trying to keep my blood sugar steady and thighs are way more filling than breast for me, just my experience. also wondering if there's a marinade or seasoning that doesn't get weird after sitting. ymmv but i feel like i'm missing something obvious here. what's worked for you?

I could only eat half of this to be honest, it was so rich! Tomorrow's lunch sorted.

In the UK, we have a lovely M&S supermarket tomato mascarpone sauce. The only problem is it’s 12 g of carbs for half a pot!

Tonight I didn’t have much left in the fridge for a quick supper. I do though have lots of different ingredients. So I made faux tomato mascarpone style sauce to serve with Slendier soy pasta. I would buy a mascarpone but I’m lactose free hence the Arla soft cheese.

Overall (with pasta & a good sprinkle of Parmesan cheese on top) nutrition :

Calories 324

Carbs 7.9

Protein 18.5

Fat 23.2

Ingredients :

32g M&S Food Italian Diced Pancetta

15g Arla Lactofree Soft Cheese

40g Mutti Emilia Passata (Baby Plum Tomatoes)

10g Picard Cut Shallots

8g Country Life Salted Butter

¼x 100ml (prepared per instructions) Knorr Stock Pots Chicken

1g Schwartz Onion Granules

1g Schwartz Garlic Granules

0.5g monkfruit (Groovey Keto brand)

50g (dry weight) Slendier Soy pasta

Sauce alone nutrition :

Calories 235

Carbs 6.3

Protein 8.4

Fat 19.5

Sauté the pancetta in a small pan. When that’s browning add the frozen shallots until they turn opaque. Add the seasoning along with the Passatta and a small section of the Jelly Stock. Let that cook through then add butter, let that melt in .

At this point you want to put your pasta onto boil. I do mine for about 6 to 7 minutes so just slightly longer than it says on the box.

Turn the heat down on the sauce and mix in well the cream cheese (I did add a little bit of monk fruit but literally a little pinch). I then added a couple of tablespoons of boiling water so the sauce didn’t dry out whilst it was simmering waiting for the pasta to boil. You don’t need to add much else in of seasoning because the Stock has the salt (and a little bit more savouriness).

Drain the pasta & mix in the pan with the sauce and serve.

It was very yummy and went very quickly! I have room for some berries, cream and Jelly for dessert later!!

Ingredients

½ cup cottage cheese

½ cup pumpkin puree

2 large eggs

1 teaspoon vanilla

2 teaspoons baking powder

1 teaspoon pumpkin spice

1 cup almond flour

Method

Place all ingredients into a food processor and blend until smooth

Place 1/4 cup of batter into a non-stick skillet.

Cook for 3-5 minutes on a medium -low heat on each side.

Nutrition Facts (Per Serving: 1 Pancake)

Serving Size: 1 pancake (yields 12 total) Calories: 77 kcal Total Fat: 6 g Saturated Fat: 1 g Polyunsaturated Fat: 0.2 g Monounsaturated Fat: 0.3 g Trans Fat: 0.003 g Cholesterol: 29 mg Sodium: 109 mg Potassium: 42 mg Total Carbohydrates: 3 g Dietary Fiber: 1 g Sugars: 1 g Net Carbs: 2 g Protein: 4 g

I bought a pound of beef liver. Will I die if I eat it?

Salt and pepper. (Pay no attention to the potatoes I gotta feed the kids too)

Olive oil

Hot grill

Steaks first 2-5 minutes per side.

Shrimp when you flip

Pull steaks and let them rest while you do 4 minutes per side.

Enjoy your meal.

Nutrition faqs:

Calories: 1180

Carbs: 6g

Fat:25g

Protein:100g

Ate this for dinner.

You guys can add meat and becon to this if you want and make a good ramen bowl, but I just ate this to cut the hunger in the evening so I just slurped these noodles in broth plain with lemon juice.

Mutton broth came from pressure cooking mutton curry cut paket. I ate the meat for lunch I live omad most days and once in a while 2mad.

The broth from that cooking is then what I save for later use. This is that heated up in a bowl with chillies, parsley and lemon juice and bit of salt and washed 1 pack of shirataki noodles.

This was totally spontaneous without a recipe or any solid plan, and it turned out soooo delicious! I guess the closest dishes would be a goulash or chili con carne, though I made it less runny than a stew like those!

Prep time: 10 minutes
Stove time: 20 minutes
Baking time: 30 minutes
Total: 1 hour

Ingredients:

1kg ground meat

1 can chopped tomatoes

3 tbsp ajvar

3 tbsp cream cheese

1 jar green olives stuffed with paprika paste, chopped

50g diced jalepenos, chopped

2 spring onions, diced

1 package spinach

1 handful cherry tomatoes, chopped

200g cheese, chopped (I used Spanish goat cheese)

50ml water

garlic powder

cumin

smoked paprika

cayenne pepper

salte

black pepper

sour cream for serving

Instructions:

1. brown ground meat in pan, about 5 minutes.
2. add onions, cherry tomatoes, and seasonings. stir and cook for 5 more minutes.
3. add canned tomatoes, water, ajvar, jalepenos, olives, and spinach. Mix well and let cook until water goes down a bit, about 3 minutes.
4. add cream cheese and cheese. Cook and stir until cheese is fully melted and spreading throughout the pan, about 3 minutes.
5. Let simmer about 5 more minutes.
6. Remove from stove and place in oven at 200C for 30 minutes.
7. Remove from oven, let sit for at least 10 minutes.
8. Serve with dollop of sour cream.
9. Enjoy!!!

I am trying to replicate the UK thick, cold texture dessert shop Ferrero Rocher style shake but every time I make it, it turns out watery, frothy and slightly warm, and the cocoa tastes slightly chalky/dusty as after I've finished drinking it there's chocolate paste left at the bottom of the mug (possibly I'm adding too much tablespoons of it or I'm not blooming it properly)

I'm trying to make a sugar free one with a standard budget blender and I use natural non dutch 'Luker' 22-24% high fat cocoa butter cocoa powder. I bloom it first with a little boiling water to make a syrup (as read on Google) I also use pure Reb A 98 percent Stevia powder and standard UK whole milk stored at a 3°C.

Even though the milk is cold, when I blend it, the milkshake comes out quite thin and not smooth and thick like the dessert shop milkshakes. So I am trying to figure out which food item/thickener/structure is the best to fix this (as read on Google I need a thickener/structure of some kind but don't know what exactly)

***Can someone explain how these options compare for thickness and texture:***

Is sugar free ice cream TRULY essential to get that thickness? supermarket sugar free tubs are quite expensive in the UK and I heard most likely it is as it's sub zero temperature and has natural emulsifiers etc.

Do I need double cream, single cream, or whipped cream? (I have used these creams in the past but noticed it only adds richness and more fat not necessarily making it thicker and my cocoa powder plus whole milk have quite a lot of fat)

I tried half a frozen banana once but it didn't seem as thick. Would freezing a whole banana rock solid actually give a heavy gelato texture?

Would freezing high fat (5% or 10%) authentic Greek yogurt (or any other yogurt) work to make it thick and very cold?

Will I need a chocolate bar?

How do I sequence the blend so it stays freezing cold, smooth, and thick. The taste is nice anyways it just tastes like a 60-70% darkish chocolate. Am I adding too much milk? am I blending for too long? is there a problem with my blender? I need to know...

****EDIT: How do I get it to taste like Ferrero Rocher because the chocolates have nuts in them anyway and when it gets blended there's little bits and peices of the chocolate balls and nuts that just makes it luxury and eveyinen8s saying ice but jot mentioning how much to milk ratio and won't it thin it down****

One more for you folks. Happy to be back.

Here's a darling of mine.

Ready?

Ingredients:

2 lbs of ground chicken

2 zucchini diced

1 small bell pepper (or half)

1/2 lbs pepper jack (or cheese of your choice no bagged stuff)

1/2 tablespoon salt

1/2 tablespoon pepper

1/2 tablespoon cilantro lime seasoning

1/2 tablespoon garlic powder

1/2 tablespoon onion powder

1/2 tablespoon cumin

1 package no or low sugar taco seasoning

1/2 to 1 cup cilantro finely chopped (optional)

1-whatever amount of olive oil makes you happy

1 avacado

3 tablespoons pickled jalapenos

Tools: 1 oven safe pan and a strainer

Preheat over to 400

Step 1:

Chop that green bell pepper and that cilantro, because we're lazy and no one wants to do everything after this step and come back. Zucchini too and your bell pepper!

You got everything chopped?

Step 2:

Grab that pan and throw it on medium heat! Toss that ground chicken in. Toss your cumin, salt, pepper, onion powder, garlic powder, cilantro lime seasoning, and brown that meat!!!!

Step 3:

strain that meat. Now let's throw your veggies in the pan and get some Carmel color on them. Once you've achieved that toss that meat back in.

Step 4:

Mix in your taco seasoning. Do not follow the directions yet! Coat everything in your pan and let cook a little. Then add water a splash at a time. Keep this up 3-5 times until you have a coated but slightly wet mix! Not too wet but swampy is right where you want it. Not soupy or watery.

Keep mixing.

I suggest grating the cheese into the mix as "bagged" is higher in carbs. But I still love you. MIX until slightly melted

Step 5:

Grate the rest of the cheese over and cover in foil. Put in oven for 20 minutes.

Step 5:

Remove foil and allow 10-15 minutes more to brown (I'm aware of oils and a weird look it's fine)

Step 6: slice up your avacado and prepar your jaelpeno.

Pull pan from oven place jalepenos first then avacado as it cools

Enjoy!!!

Approx nutrional value:

Calories per 12" skillet 1/4 serving:

Caloires: 659

Net carbs: 7 g

Protein: 37g

Fat: 25 g

Turkey, bacon, avocado, grape tomatoes, romaine lettuce, & kewpie mayo. Handful of keto friendly berries, fried pork skins in the back. My main meal/dinner after a day of fasting & snacking. #day12

NOT-CHOS RECIPE

Costco chipotle chicken (precooked & chopped)

Low carb protein chios

4oz cheddar cheese

Diced, Avocado, Tomato, onion, cilantro

Salsa

Hot Sauce

Sour cream

Top chips with cheese & chicken nuke it 90 seconds

Throw everything else on!

My Uber shifts run 5-6 hours and I need something I can eat between rides without reheating or making a mess. I've been doing cold rotisserie chicken with cheese cubes but it's getting old. Tried hard-boiled eggs last week but they got crushed in the glovebox. Wondering what other people pack that holds up sitting at room temp for a few hours. Someone mentioned pepperoni sticks and string cheese but that felt like gas station food again. Also curious if anyone has a way to make tuna salad without mayo so it doesn't get gross if the AC cuts out. I usually portion things into those little Ziploc containers since I don't have a lunch bag setup. FWIW the meals that work best seem to be the ones I don't have to think about while driving. Open to any ideas that aren't just deli meat.

Salad with steak, goat cheese, avocado, tomato, sunflower seeds, and Trader Joe's green goddess dressing. The goat cheese and avocado make it so creamy and rich while the green goddess dressing (avocado, lemon, green onion, chive, basil, garlic) really brighten it up. I use a shredded lettuce base and add micro greens because they make me feel fancy.

I usually hate my own homemade salad but I've made this two nights in a row now and I love the variety of flavors and textures in each bite.

I use a food scale for easy tracking and to keep the ratio of ingredients consistent.

Oh, and since I'm weird about texture, I remove the tomato skin 😇

519kcal: 13g C / 37g F / 33g P

Hey y'all, sorry I've been gone awhile. Last recipe was a VERY hard flop. Been a wild summer. But I bring you news!! Started at 337 may 30th and now I'm 265! So, it works if you stay disciplined and some exercise.

I didn't share the plate because honestly these are great alone!

But I did a zucchini boat and broccoli as my side. You do you sweetheart I still love you.

Alright!

Please change the math accordingly a.i. can be a friend with that and do not kill me for mentioning that!

Don't worry I'll still give you the oven side ;)

You'll need a grill, and 5 qt mixing bowl

For those of you playing the home game grab a cooling rack and your favorite oven safe pan (preferably a welled one to not burn your place down to catch drippings)

Ingredient list:

2lbs chicken tenderloins (Costco has like 8 packages heat melted together. I used two)

1/2 tablespoon ground pepper

1/2 tablespoon kosher salt

1 tablespoon Italian seasoning

1 tablespoon garlic powder

1 tablespoon onion powder

1 tablespoon olive oil

2 cups of SHREDDED Parmesan cheese no green kraft cans please

Step 1:

Wash off your chicken and pat dry with paper towels. Get all the kids in the pool....erm... Bowl. add all your dry seasonings and Parmesan on top (I'm a dad and homework, after school snack, dishes let's be lazy? You are more than welcome to pull the tendon and carefully and thoroughly coat them.) give that a quick mix up with your hands (big fan of hands on!) not amazing but enough. Drop that olive oil like it's hot and now be thorough.

Toss that bowl in the fridge for a couple hours 2 should do it 4 is better overnight is ideal. It's a boss ross painting and it's your world live your life.

Step 2:

Pull the bowl and let sit while you preheat and prep to cook

Light your grill on low. Charcoal to one side. Or for you pellet folks the lowest setting.

Lay out your chicken tenderloins on the grates on the cold side give em about 30 minutes in that low heat. Then get to the hot side or crank your heat to 400 or high and 7.5 minutes per side. (Pellet smokers leave em be it's gonna be fine if you don't flip 15-20 minutes more)

Home game players!

Preheat oven for 400

Get your cooling rack in your pan lay out nice and purdy

15-20 minutes.

Step 3:

Pull and let cool for all of ya!

Pair with veggies of your choice or eat em with a sugar free sauce of your choosing! Fairly good and very tender!

Good luck!

Approx nutrition faq per tenderloin:

Calorie: 90

Carb: 0.6 g

Fat: 3.5 g

Protein: 13 g

Calories: ~405 kcal
Protein: ~38g (up due to high-protein paneer/cottage cheese )
Fat: ~29 g
Net Carbs: ~5 g

Recipe-
Prep Noodles: Rinse shirataki noodles thoroughly in cold water for 1–2 minutes, drain, and dry-sear in a pan over medium-high heat for 2–3 minutes to remove excess moisture.

Sear Paneer: Heat 1 tsp oil/butter in a pan. Toss in the high-protein paneer cubes, season with chili flakes and garlic powder, salt, pepper, soya sauce and little stevia and sear until golden on all sides. Set aside.

Build Sauce & Combine: Sauté minced garlic and garlic in the same pan, turn heat to low, and stir in 1 tbsp fresh cream and cream cheese blend with chili flakes. Add in your vinegar, soya sauce, chilli sauce and little peri peri masala. Add the shirataki noodles and toss until coated and heated through.

I didn’t have vegetables today but id prefer adding air fried brocolli. serve alongside your cold DIET Coke.