Spinach and Italian Sausage Lasagna

Ingredients

1 tub cottage cheese
1 package of your favorite italian sausage
3 cups spinach
1 jar marinara sauce
1/2 medium white onion
2 cups mushrooms
3 garlic cloves
Mozzarella cheese

Directions

  • Preheat the oven to 375ºF
  • Combine Spinach, cottage cheese, garlic and onion (finely chopped).
  • Cut sausage into round slices, about 1/2 inch thick.
  • In a large baking dish, grease the bottom of the pan. Start with a layer of marinara sauce, next a layer of mushrooms, then a layer of spinach mixture. Repeat until everything is used.
  • Top with mozzarella cheese.
  • Place in oven for 50 minutes (sauce should bubble).
  • Cool for 5 minutes.

 

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Chicken Parmesan Casserole

This low carb chicken parmesan casserole is easy and delicious. Gluten free, keto, and Atkins friendly!

Author: Mellissa Sevigny
Serves: 8 servings

Ingredients

For the chicken:

  • 1.5 lbs boneless skinless chicken breast
  • 1 egg
  • ½ cup almond flour
  • ¼ cup grated parmesan cheese
  • ½ tsp kosher salt
  • ⅛ tsp ground black pepper
  • ½ tsp garlic powder
  • 1 tsp dried parsley
  • ½ tsp dried basil
  • 3 Tbsp olive oil for frying

For the casserole

  • 4 cups cooked spaghetti squash
  • 1 Tbsp olive oil
  • ½ tsp kosher salt
  • ⅛ tsp ground black pepper
  • ½ Tbsp dried parsley
  • 1.5 cups easy keto marinara sauce (or low sugar jarred sauce)
  • 6 ounces fresh mozzarella
  • Fresh basil, chopped (optional for garnish)

Instructions

For the chicken:

  1. Cut the chicken into 2 inch pieces.
  2. In a small bowl, beat the egg.
  3. Combine the almond flour, parmesan cheese, salt, pepper, garlic powder and dried parsley in another medium bowl.
  4. Dip the pieces of chicken, one or two at a time into the egg solution and then the breading mixture – then remove to a clean plate.
  5. Heat the oil in a nonstick saute pan until hot. Cook the breaded chicken pieces on both sides until golden brown. Remove to a paper towel-lined plate.
  6. Combine the cooked spaghetti squash, olive oil, salt, pepper, and parsley in a medium bowl and toss well to coat. Spread the squash out in a 8 x 12 (or equivalent) oven safe dish.
  7. Spread the cooked chicken pieces over the top of the squash.
  8. Spoon the marina sauce over the chicken and squash.
  9. Cut or tear the mozzarella into pieces and place them over the chicken.
  10. Bake in a 375 degree (F) oven for 30 minutes, or until the cheese is melted and the casserole is heated through. Garnish with fresh chopped basil and serve hot.

Approx nutrition info per serving: 302 calories, 8g fat, 6g net carbs, 28g protein

Low Carb Chicken Parmesan with Zucchini Noodles

Ingredients

  • Chicken Parmesan
    • 2.00 lb(s), Chicken – Breast, meat only, raw
    • 0.25 cup(s), Cheese – Parmesan, grated
    • 0.25 cup(s), Mexican Blend Shredded Cheese
    • 0.50 tsp(s), Spices – Garlic powder
    • 1.00 tsp, leaves, Spices – Oregano, dried
    • 0.10 tbsp, Spices – Onion powder
    • 2.00 stick, 24g, Polly-o String 2% Mozzarella Cheese
    • 2.00 container (9/10 cup (61g) ea.), No Salt Added Tomato Sauce
  • Zoodles
    • 4-6 small zucchini
    • 2 T. Olive Oil
    • 1 T. Minced Garlic

Directions

  1. Preheat oven to 350.
  2. Coat bottom of glass pan with sauce.
  3. Butterfly chicken breasts.
  4. Season chicken with spices.
  5. Top with remaining sauce and cheese.
  6. Bake covered for 25 mins.
  7. Broil for a few minutes at the end if you want the cheese to get bubbly and crispy.
  8. While baking, spiralize 1-2 zucchini per person.
  9. Toss zucchini in olive oil and minced garlic and sauté until fully heated.

Nutritional Information

1/4th Recipe (Chicken parm only): 371 cal, 9 g fat, 10 g carbs, 2 g fiber, 60 g protein

P28 Flatbread Pizza

P28 Flatbread PizzaSince trying to limit my carbs to under 60g at major meals, I stopped eating pizza with friends. That sucks. My trainer recommended the flatbread months ago and mentioned he uses them to make pizza. I’d gone to the local supplier of P28 stuff and found them out of the bagels I usually get. So I got some flatbread and tried out this.

Ingredients

  • P28 high protein wrap (27 carbs / wrap – dietary fiber = 21 net carbs; 28 grams of protein)
  • 1/4 cup tomato sauce
  • 2/3 cup mozzarella cheese
  • Replace these toppings with whatever you want:
    • 30 pepperoni slices
    • 1/2 cup mushrooms

Directions

  1. Preheat oven to 400F
  2. Bake flatbread on a pan for 2 minutes to harden. Remove from oven.
  3. Spread tomato sauce then cheese and toppings evenly across the crust.
  4. Bake for four minutes.

Nutrition Info

About 24 net carbs with the base. Toppings could run it higher.