Tag: weightloss

Keto Lamb and Cauli-Mash with creole Sauce

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Looking for a easy recipe to make for a loved one on valentines day? You came to the right place. Not only is this recipe low carb/ keto friendly, its finger licking. When cooking lamb, one should always have in mind that mint is needed. Building a tasty marinade is essential. I also used Trador Joes Cauli Mash, with an added touch. Lets get to it !

Lamb Marinade Ingredients

1/4 c of parsley

1/4 c of mint leaves

1/2 yellow onion

2 tbsp of olive oil

2 tbsp of water

2 tbsp of minced garlic

1 Tbsp of Lankato Sweetener

2 Tbsp of lemon

blend and keep aside

Ingredients

1 .5- 2 lbs. of lamb chops

1 cup of Trador Joes Cauli-Mash

5 Broccolini branches

olive oil

minced garlic

Seasonings- paprika, onion powder, garlic powder, Cajun seasoning, salt, black pepper (1/2 tsp )

Heavy cream

shaved parmesan cheese

butter

1-2 tbsp. almond flour *optional*

chopped parley for aesthetics

Instructions

  1. Baste lamb with olive oil and season the lamb with above listed seasonings, place aside. Blend all ingredients listed under the marinade ingredients. Place marinade and lamb into a large zipper lock and mix well. Place in the fridge to marinate for a minimum of 2 hours. (The longer the better)
  2. When ready to cook, heat up the skillet on medium heat. Add in 3 tbsp. of butter and 1 tbsp. of minced garlic. Place Lamb chops (w/o the excess marinade), onto the pan to fry on each side or 2-3 minutes (depending on your preference, no more than 6 minutes per side.) Remove from heat and place aside.
  3. Put the thawed cauli mash in a small pot begin to heat up on medium, season with garlic powder, salt, and black pepper. Add in 1/3 c of Heavy cream and 1/3 c of parmesan cheese. Make sure to whisk with a fork. (note if still lumpy add the mixture into a blender, then reheat) Place aside.
  4. In a separate pan sauté the broccolini with 1 tbsp. of butter, season with salt and pepper, for 2 minutes.
  5. Creole Sauce Take 3 tbsp. of the residual sauce from the lamb pan, add into a separate pan with 1 tbsp. of butter. Keep heat on low, while continuously whisking . Add in 1/3 c of heavy cream, 1/3c parmesan cheese, dash of Cajun seasoning, and paprika. Continue to whisk. If the sauce is to thin to your liking add in 1 tbsp of almond flour to help thicken.
  6. Plate you food, pour the creole sauce over the lamb and Enjoy.

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Buttery Cilantro-Lemon Shrimp

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I needed some kind of protein to add to my salad and of course Shrimp was the perfect idea. Sautéed with garlic, butter, cilantro, and lemon these shrimp were to die for. It took my salad to another level. To all my keto lovers, you will love this recipe. Let me know what you think!

Ingredients

3- TBSP of unsalted butter

1 lb of raw, peeled shrimp

2 tsp of garlic powder

1/2 tsp of salt

1/2 tsp of paprika

1 tsp of black pepper

3 tbsp of minced cilantro

1/2 lemon sliced thinly

2 tbsp of lemon juice

3 cloves garlic, minced

Season shrimp with above seasonings and lemon juice, mix well.

Heat up a skillet on medium-high heat. Add in 2 tablespoons of butter, allow to melt. Also add in sliced lemon.

Once butter is melted, add in minced garlic, allow to saute for about 1-2 minutes.

Next add in 2 Tbsp of cilantro, Shrimp, and the last tablespoon of butter.

Lower heat to medium .

Continue to cook shrimp 1-2 minutes on each side.

Once Shrimp is done ( turned pink), sprinkle with 1tbsp of chopped cilantro.

Enjoy !

P.S.- add shrimp into a salad or enjoy with zero noodles.

 

Creamy Pesto Salmon

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Hello guys, I’m back lol. I know, I know, I haven’t blogged in a while. So many things happening all at once can make one go on a hiatus. But on another note I’m back with a yummy recipe. Low in carbs and scrumptious at the same time. What makes it so yummy is the creamy pesto blend .

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Ingredients

1 lb of salmon ( cut into 2-3 pieces )

1.5 tbsp of pesto

1/2 cup of whipping cream or milk

3 oz of cream cheese

chopped parsley

olive oil

salt

black pepper

cayenne pepper

thyme

Take fish and sear it ( make a cut in the middle on the skin side )

Baste fish with olive oil using a brush.  Season fish with salt, black pepper, thyme and cayenne pepper to your own preference.

Heat up a pan with oil and place fish skin down. Pan sear on medium high heat for 4-5 on each side until done ( note the change of color from pink to white )

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In a separate pot, heat up( medium heat) the cream cheese and cream/ milk. Whisk to mix completely. Add in the pesto and continue to mix.

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Turn off heat, if it become to thick add a  little bit of water and whisk vigorously.

Serve fish with pesto sauce on top, sprinkle parsley for an added touch.

Enjoy

 

 

 

Healthy Stuffed Chicken Breast

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Are you tired of eating the same ol’ dry chicken breast from your meal preps? Try my Healthy Stuffed Chicken Breast recipe. Stuffed with sun dried tomatoes, low fat cheese, and spinach. Low fat, low carbs, and high in protein, this recipe is definitely #fitfam approved.

Ingredients

2 large Chicken breast

1/2 red bell pepper

1 cup of fresh spinach

1/2 yellow onion

2 tbsp of minced garlic

1/2 cup of low fat mozzarella cheese

1/2 cup feta cheese

1/2- 3/4 sun dried tomatoes (in a jar)

1 lemon zest

1 cup of Sun dried Tomato Vinaigrette Dressing/Marinade ( or any marinade )

garlic powder

onion power

black pepper

light salt

cayenne pepper

Parmesan cheese

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Preheat your oven to 375. Season you chicken with above seasoning. Pour marinade over chicken and mix. Also add in garlic and lemon zest. Marinate the chicken for 30 minutes to an hour.

With a knife cut the chicken along the Vertical aspect (as seen below). making sure not to cut completely through, making a pocket.

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Cut up your onion, peppers, spinach and sun dried tomatoes. Begin to stuff the pocket with the onions, pepper, mozzarella, feta cheese, and spinach until full. Using a toothpick, close the opening of the chicken.

 

(optional ) Sprinkle Parmesan cheese on top of the chicken.

Now there are 2 ways to cook the chicken. The first way is searing the chicken in a pan. Heat up some olive oil in a pan place chicken in, Sear for 1-2 minutes each side. When done place into the oven. Continue to bake for 20-25 minutes until chicken is done.

Another way is to just bake the chicken for 25 minutes.

 

 

 

 

Shrimp Stuffed Salmon

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Don’t we all love salmon? Stuffing it with your favorite cheese and shrimp, will take it to another level. No need to go to your favorite restaurant to order Stuffed Salmon, try my recipe at home and be done in 30 minutes. This recipe is healthy and Fit-Fam approved, Enjoy.

Ingredients

4-6 (6 oz. ) fillets of salmon

½ cup of shrimp

3 oz. of lite cream cheese

¼ cup of feta cheese

¼ of red bell pepper chopped

¼ of green bell pepper chopped

½ cup of Panko Bread crumbs

¼ cup of shredded Parmesan cheese

Cayenne pepper

salt

Black pepper

Garlic powder

Thyme

1 and ½ cup of spinach

 

Preheat oven to 350, spray baking sheet with cooking spray

Season shrimp with above seasoning and pan sear for 2 minutes in olive oil. Set Aside

Season Salmon with above seasonings sparingly.

Place spinach in a bowl and microwave for 45 seconds. (Wilted spinach)

In a medium mixing bowl combine cream cheese, feta cheese, shrimp, bell peppers, and spinach. Mix well together.

Cut a slit lengthwise 3/4 of way through each salmon fillet. Evenly divide stuffing into each slit and place on prepared baking sheet.

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Sprinkle Breadcrumbs and Parmesan cheese on top of fillets.

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Bake for 17 minutes at 350 degrees and for 3 minutes at 500 degrees.

Serve over your choice of vegetables. Enjoy

This meal is 340 calories, 40 grams of carbohydrates, and 8 grams of Carbohydrates.

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Mozzarella Stuffed Chicken Meatballs and Zucchini Oodles

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Do you sometimes crave spaghetti and meatballs, but you’re trying to be healthy? Healthy Chicken Meatballs stuffed with mozzarella cheese and zucchini noodles are your best healthy alternative. This is a quick and easy recipe. Eating healthy can sometimes be discouraging because of the time required to prepare the meal. Well, here is another ace, this meal takes about 30 minutes to make! Try this on your next meal prep adventure, and thank Kego’s Kitchen Later 🙂

Ingredients

1 – 1 ½ lbs of ground chicken

½ cup Panko breadcrumbs

½ grated Parmesan

4 mozzarella cheese sticks

3 bell peppers ( red, green, yellow) chopped

1 tbsp of chopped parsley

1 egg

2 tbsp of lemon Zest

1 tbsp of minced garlic

salt , peppers, salt free seasoning to taste

3 TBSP of olive oil

Healthy Marinara sauce

2 zucchini

Directions

Put all ingredients except marinara, into a bowl and mix .

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  1. Shape into balls that can fit into a muffin pan
  2. Spray a muffin pan with Pam ( nonstick oil)
  3. Place the meatballs in each space and dig a hole in the center and stuff a 1 inch piece of mozzarella in the middle, cover with surrounding meat

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Preheat oven to 400 F and bake for 20 minutes

 

Zoodle time

  1. Make your zoodles from zucchini using your favorite device, I used a veghetti

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Season with salt, black pepper, garlic powder , and red pepper .

In a pan add 1 tbsp of olive oil, throw in zoodles, sauté for 2 minutes only.

Serve with meatballs and zoodles with marinara, Enjoy

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Plantain Pancakes

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IMG_5097 (1)Since it’s national pancake day, I decided to make a fitfam and paleo approved dish. Plantain pancakes are made out of ripe plantains and eggs. No syrup needed, made a natural strawberry purée from scratch. The combination was so yummy. The pancakes tasted like angel cake ha ha. Try this recipe out and let me know what you think.

Tip- the key to a smooth batter is to use very Ripe plantains

Ingredients

Pancakes

2 ripe Plantain

4 eggs

¼ tsp of cinnamon

¼ tsp of nutmeg

1/4 tsp of salt

1 tsp of vanilla

1 tbsp of coconut oil

¼ cup of coconut flakes

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Strawberry Glaze

½ cup of strawberries

1 packet of splenda

¼ cup of water

 

Combine all ingredients for pancakes except the coconut flakes, and blend until smooth.

Heat up frying pan and put in the coconut oil.

Once heated pour out desired amount of pancake mix into he pan

Lower the heat to medium- high

After 1 minute check the bottom of the pancake, if brown flip over and cook the other side.

 

 

Syrup

Blend strawberries and water

Blend until smooth

Pour into a small pot and begin to simmer on medium heat ]

Add a dash of cinnamon and nutmeg

Add in splenda

Top you pancakes with the syrup and enjoy

Sprinkle coconut flakes, cinnamon, and whipped cream for an added touch

 

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