Low Carb Chicken & Broccoli Casserole

This is a family favourite around my house – creamy, cheesy, yummy goodness. It takes a while to prep but you can start the day before by boiling / cooking the chicken breast and steaming the broccoli, and having them ready in the fridge. Once that’s done, the assembly is super quick and easy, and 45 minutes later you have a delicious dinner.

Ingredients:

  • 2 lbs (4) chicken breast, cooked & shredded
  • 2 c broccoli florets, lightly steamed
  • 1 c full-fat sour cream
  • 1 block cream cheese, softened
  • 1/2 c olive oil mayonnaise
  • 2 c cheddar cheese, shredded
  • 2 c mozzarella cheese, shredded
  • 1 tsp each of garlic powder
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Directions:

  1. Preheat oven to 350 degrees. Spray a 9 x 13 inch baking dish with olive oil cooking spray.
  2. Blend together sour cream, cream cheese, mayonnaise, garlic powder, salt and black pepper.
  3. Add in 1 1/2 c of cheddar and 1 1/2 c of mozzarella cheese, as well as the shredded chicken.
  4. Place a small amount of the mixture on the bottom of the baking dish and spread around.
  5. Place all the broccoli next. Then the chicken mixture. Top with the remaining cheeses.
  6. Bake uncovered for 45 minutes. Allow to sit for 5-10 minutes before serving.
Low Carb Chicken & Broccoli Casserole

Nutritional Information*

Servings: 8

Calories: 471

Total Fat: 36.5 g

Saturated Fat: 18.5 g

Total Carbohydrates: 7.8 g

Dietary Fiber: 0.7 g

Sugar: 3.4 g

Protein: 30.3 g

*Nutritional Information estimated using MyFitnessPal

Cheesy Scalloped Potatoes

These saucy, yummy scalloped potatoes take a while to make but they’re awesome for a family holiday meal.

INGREDIENTS:

  • 8 large potatoes, peeled and sliced thinly
  • 1 medium onion, sliced thinly
  • 3 Tbsp butter
  • 1/4 c flour
  • 2 c chicken stock
  • 2 Tbsp mayonnaise
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 c shredded sharp cheddar cheese

DIRECTIONS:

  1. Preheat oven to 325 degrees. Spray a 9 x 13 inch baking dish with olive oil cooking spray.
  2. Mix together potatoes and onions.
  3. Melt the butter in a saucepan. Whisk in the flour. Gradually add the broth, whisking continuously.
  4. Whisk in mayonnaise, salt and pepper.
  5. Pour over the potatoes and onions. Sprinkle with shredded cheese.
  6. Bake uncovered for 2 hours.

NUTRITIONAL INFORMATION*

Servings: 8

Calories: 247

Total Fat: 10.4 g

Saturated Fat: 5.3 g

Total Carbohydrates: 4.8 g

Dietary Fiber: 2.4 g

Sugar: 1 g

Protein: 7.7 g

*Nutritional Information estimated using MyFitnessPal

Fudgey Chocolate Cake

Rich, chocolatey .. my kids call this ‘death by chocolate’

CAKE INGREDIENTS:

DIRECTIONS:

  1. Preheat oven to 350 degrees. Butter and flour a tube pan.
  2. In a large bowl, beat together butter, sugar and vanilla.
  3. Beat in eggs one at a time.
  4. In a medium bowl, stir together flour, cocoa powder, salt, pudding powder.
  5. Beat the dry ingredients into the butter mixture, alternating with the buttermilk.
  6. Stir in chocolate chips.
  7. Pour into the prepared pan.
  8. Bake for 30 minutes.
  9. Reduce oven to 325 degrees and bake for another 45 minutes, until cake tester comes out clean.
  10. Cool cake completely.

ICING INGREDIENTS:

  • 1/4 c water
  • 1/4 c butter
  • 1/2 tsp vanilla
  • 1/2 c cocoa powder
  • 1 1/2 c icing sugar
  • 4 Tbsp heavy cream

ICING DIRECTIONS:

  1. Heat water, butter and vanilla in a saucepan until melted.
  2. Remove from heat, whisk in cocoa powder, then icing sugar.
  3. Stir in cream.
  4. Pour over the cake allowing to drip over sides and fill the middle hole.
  5. Once completely cooled, sift icing sugar on top.
Fudgey Chocolate Cake

Sometimes all you need is cake …

NUTRITIONAL INFORMATION*

Servings: 12

Calories: 514

Total Fat: 24 g

Saturated Fat: 14.4 g

Total Carbohydrates: 72.5g

Dietary Fiber: 3.6 g

Sugar: 48 g

Protein: 7.2 g

*Nutritional Information estimated using MyFitnessPal

Healthy Sausage & Kale Soup

In this yummy soup cauliflower replaces the potatoes from the traditional recipe, making it lower carb and appropriate for keto or Atkins diets.

INGREDIENTS:

  • 1 Tbsp olive oil
  • 1 lb Italian sausage
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • ½ tsp red pepper flakes
  • ¼ tsp black pepper
  • ½ tsp salt
  • 1 small head of cauliflower, cut into florets
  • 3 c chicken stock
  • 3 c kale, chopped
  • 1 c half-and-half cream

DIRECTIONS:

  1. Heat the olive oil in a large pot. Brown sausage and bacon over medium high heat.
  2. Add onion and garlic and cook 2 minutes until translucent.
  3. Season with salt, pepper and red pepper flakes.
  4. Reduce heat to medium and add cauliflower and broth.
  5. Cook 15-20 minutes until cauliflower is tender.
  6. Stir in kale & cream. Serve hot.

NUTRITIONAL INFORMATION*

Servings: 6

Calories: 276

Total Fat: 15.6 g

Saturated Fat: 7.5 g

Total Carbohydrates: 10.7 g

Dietary Fiber: 3.2 g

Sugar: 2.1 g

Protein: 19.6 g

*Nutritional Information estimated using MyFitnessPal