Wednesday, January 30, 2013

Greek Chicken Soup

Here is another super fast meal.

1 lb cooked skinless chicken breasts, diced
Reserved water from boiled chicken
1 cup rice cauliflower
14oz chicken broth
1 1/2 cups celery, diced
1 lemon, juiced (3 T juice)
2 eggs

Bring chicken broth to boil. Add celery and boil for a few minutes until slightly tender. Add chicken until warm then add cauliflower. You don't want to over cook the cauliflower. In a separate bowl, mix half of the lemon juice and two eggs together. Slowly add one cup of hot chicken broth to the eggs and lemon and mix well. Be careful not to "cook" the eggs with the hot liquid. Take the soup off the heat and add the egg mixture. Squeeze remaining lemon juice on soup, serve immediately.

Serves 6, Calories 124, Carbs 2g

Greek Spinach and Feta Stuffed Chicken

It's time to get your Greek on! I don't know about you, but I love Greek food. I still remember the first time I ever had a Gyro. It was about 12 years ago. I actually tried it on a dare. I remember being completely shocked at how good it was. From that moment, I was hooked! I love how Greek flavors build on each other and make something so unique and Delicious. Over the years I have been slowly adding Greek dishes to my kitchen. This is a yummy chicken favorite of mine.

3 T Olive Oil
1 Yellow Onion, diced
3 Cloves Garlic, minced
12 oz Fresh Spinach, chopped fine
1/2 cup Feta Cheese
1/2 tsp Nutmeg
1/2 tsp Pepper
4 Chicken Breasts
1 tsp Salt
4 T Lemon Juice
1 lemon, sliced

Take 2 tablespoons of olive oil and saute the onion and garlic on medium high heat. While the onion and garlic cook butterfly your chicken breasts. Do this by cutting the breast in half through the thickness of the breast. Make sure not to go all the way through the chicken. When you open up the chicken (like a book) it  will look like a butterfly. Place a piece of parchment over the breast and using a meat tenderizer (or in my case the side of a Princess mug), hit the chicken several times so that it has the same thickness through the whole chicken. Do this for all 4 breasts and set aside.

Once the onion and garlic are ready put in a medium size bowl; add spinach, feta, nutmeg and pepper. Place 1/4 of the mixture on one side of a butterflied piece of chicken. Then fold the other side of the chicken over the feta mixture. Do this for all 4 pieces. Place in a lightly greased baking dish.

Combine the remaining olive oil, lemon juice and salt together and drizzle over the chicken. Place sliced lemons around the chicken. Bake at 375 for 35-40 minutes.

Makes 8 Half Breast Servings Calories: 158, Carbs: 4g

Saturday, January 26, 2013

Breakfast Sandwich Eggs

Hey remember this? My son and I are big fans of Amanda's Fax Buns. We especially love making them into breakfast sandwiches. Here is a quick tip on making your morning a little bit easier. After baking a batch of Flax Buns I wipe the whoppie tin clean, add more non-stick spray.  This is the perfect size for one large egg per space. Bake at 350 degrees for about 15 minutes. About 10 minutes in take a knife or fork and pop the yoke. Premake your sandwiches using your favorite ingredients, wrap in parchment paper and place in a freezer bag. In the morning when it's time for a quick warm meal. Remove the parchment paper, wrap in a paper towel and microwave 1-2 minutes. Breakfast is served!

Friday, January 25, 2013

Shrimp, Mushroom and Feta Salad

Shrimp, Mushroom and Feta Salad

Sometimes you just need a fast meal. When I was at the store today I decided to pick up some already steamed shrimp that was seasoned with OldBay seasoning. I used that as my inspiration for a new salad. I wasn't sure where I was going with it so the mushrooms were added last. This salad was so good I didn't even need dressing. Hope you like it.

3oz Pre-Cooked and Seasoned Shrimp
1 cup Sliced Baby Bella Mushrooms
1 T Butter
2 cups cut Romaine
1 oz Crumbled Feta Cheese

Saute the mushrooms with the butter about 5 minutes on medium high heat; stir occasionally. While your mushrooms are cooking put your romaine on your plate and top with Shrimp. Allow you mushrooms to cool slightly then place on the romaine and shrimp. Sprinkle with feta.

 240 Calories, 11 carbs

Wednesday, January 23, 2013

Cafe Rio... low carb style

pork tenderloin
1 c. of favorite low carb tomato salsa
1/2 c. water
1/2 c. chopped cilantro

Place pork, water and salsa in crock pot cook on HIGH for 4 1/2 - 5 hours. Shred pork and sprinkle with chopped cilantro. let sit in crock pot juices for 30 minutes on low.

Creamy Cilantro Dressing
1 pkt. Hidden Valley Ranch Mix
8 oz. Salsa Verde Green Salsa (La Victoria Brand)
1/2 bunch of cilantro with the stems
2 cloves garlic
3/4 c. mayo
3/4 c. sour cream
juice and zest of 1 lime
1/8 tsp. hot sauce

Mix in Blender. i usually make this the day before we eat it, seasoned to perfection!

Cilantro Lime Rice
3 1/2 c. water
4 cubes/tsp. chicken bouillon
1 tsp. cumin
2 cloves garlic
6 Tbsp. butter, divided
6 sprigs cilantro, chopped
2 c. riced cauliflower**

Place riced cauliflower in pot and cook on med high with 3 tbs of butter, till slightly browned, 5 min. Add cumin, garlic, remaining butter, and chopped cilantro. Cook for another 1-2 min. add water and bouillon and bring to a boil. place lid on pot and turn temp down to low... simmer for 15 min. stir and continue cooking with lid off if there's still liquid in the 'rice'.

** click HERE to watch video on how to rice cauliflower

2 large ripe avocados
1/2 jalapeno pepper, seeded and minced
1/4 of a red onion finally chopped
1/4 c. chopped cilantro leaves
1/4 c. juice of a lime
salt and pepper

combine all ingredients into a bowl and mash together until smooth. add additional lime and salt to taste. enjoy.

Monday, January 21, 2013

Egg Salad

Most people forget about egg salad until Easter time when they are trying to get rid of those colored eggs... Well, there's nothing i love more than an egg salad sandwich... infact, i fell in love with my husband over an egg salad sandwich...(true story, sounds wierd but it was magical)... only difference we just need to get a little creative since we don't eat BREAD anymore!

Egg Salad
4-5 hard boiled eggs
1/4 - 1/3 cup mayo
1-2 tsp. mustard
sea salt
black pepper
1 tsp. ground Flax seed, optional

Peal and shred hard boiled eggs (using a cheese grater) into bowl. add other ingredients and stir.

Three options for "bread"

Lettuce leaves-

Oopsie Rolls (click to go to recipe)

Flax Buns (click to go to recipe)

Thursday, January 17, 2013


This is pretty simple dinner but it's packed full of omega-3 fatty acids, which are an essential fatty acids that the body doesn't naturally make, the only way to get them is through your diet. there are many benefits to adding these fatty acids into your diet... prevention of heart disease, lower bad cholesterol, brain health, inflammation prevention. you can read details HERE.

Salmon stake brushed with extra virgin olive oil and sprinkled with dill
Bake 350 for 25 min
Serve with steamed brussel sprouts, spinach and avocado salad.

your choice of dressing:
fresh lemon juice
blue cheese
balsamic vinaigrette 

don't forget that tall glass of water ;)

Tuesday, January 15, 2013

Bacon Wrapped Chicken:

2 Chicken breast halves or 4 Tenderloins (double recipe to make more)
1/2  block of regular cream cheese
1 TBS garlic salt
cheddar cheese(optional, i think it's better without this)

In a small bowl i mix Cream cheese, garlic powder, and cheddar cheese. slice cooked chicken in half and place cream cheese in chicken and wrap bacon around chicken. place in oven safe dish, or fry in frying pan.

Take chicken and slice open on the side and spoon cream cheese mixture in chicken and wrap with bacon

place on cookie sheet and Bake 400 for 45 mins, turn halfway through. Then broil to make sure bacon is crispy!

Serve with garden salad! 

Friday, January 11, 2013


 Happy New Year!!

I'm excited to get back into the swing of things and hope you are too!! I've got lots of Keto-Friendly recipes and ideas lined up. 2013 is OUR year to gain control over our health and overall happiness!

let us being... with Breakfast

I know this might sound like a pregnant woman's order but this just so happens to be my favorite way to cook an omelet. The cream cheese and broccoli are delicious together. This is just one of many ideas... omelets are so fun... and cater it to your preferences and its a simple go to option for any meal of the day! (don't forget to check ingredients on the YES/NO guidelines HERE)

chopped fresh/frozen broccoli
white onions, finely chopped
2 eggs, beaten with tablespoon of water
cherry tomatoes
cream cheese
salt and pepper

melt butter in pan. add frozen or fresh broccoli and onion, cook a few minutes then add beaten eggs. cook for a few min. add tomatoes and 4-5 small dolips of cream cheese. Stir and continue cooking. enjoy!

you may also like these options for Breakfast:
Cream Cheese Pancakes

Flax Seed Buns

Chocolate Spinach Breakfast shake

Egg Muffins

If you received this email it's because you or someone you know asked me to put you on the mailing list! :) if you wish to not get these emails anymore simply reply and say "unsubscribe!" No worries or hard feelings! To your great health, Amanda

Egg Muffins

Photo from: Kalyn's Kitchen

Head over to Kalyn's Kitchen and check out this quick and easy way to prepare breakfast a head of time for those busy mornings! delish and Keto-Friendly!

Click HERE