Quick Keto Crab Cakes

crabcake1After accomplishing my goal of losing the 33 pounds that 3 foot surgeries and 5 breast surgeries (for a total of 8 in a 5 year span) piled on me, in just 12 weeks, it’s become second nature to convert my regular recipes into #KetoFriendly versions.

See how this quick & easy version of crab cakes compares versus other preparations in terms of net carbs per serving of 1 crab cake:

  • Whole Wheat Breadcrumbs – 15 g carbs
  • Panko – 11 g carbs
  • Almond Meal (or Almond Flour but not super-finely ground) – 1.5 g of carbs

Quick Keto Crab Cakes

  • 1 Large Egg
  • 2 TBLS Mayonnaise
  • 2 tsp Dijon Mustard
  • 1/4 tsp Ground Pepper
  • Pinch of Salt
  • Pinch of Cayenne Pepper
  • 1/4 Cup Chopped Scallions
  • 12 oz Jumbo Lump Crabmeat, drained and picked over
  • 1/2 Cup Almond Meal (or Regular Grind Almond Flour)
  • 2 TBLS Extra Virgin Olive Oil
  • Lime Wedges

Whisk egg, mayonnaise, mustard, pepper, salt, and cayenne pepper in a medium bowl.  Squeeze in the juice from one wedge of lime and whisk until well combined.  Stir in scallions and almond meal.  Fold in the crab.  Form the mixture into four patties.

Heat oil in large skillet over medium-high heat until shimmering.  Add the crab cakes and cook, turning once, until golden brown, 4 to 5 minutes per side.  Serve with lime wedges and cilantro lime aioli (if desired).

Serving size: 1 Crab Cake  Calories 265 / Fat 15 g / Carbs 1.5 g / Protein 22 g

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Cilantro Lime Aioli

  • 1/3 Cup Fresh Cilantro
  • Juice and Zest of 1 medium Lime
  • A drop or 3 😉 Franks Red Hot (or your favorite) Hot Sauce
  • 1 tsp Ground Cumin
  • 3/4 Cup Mayonnaise
  • 1 Large Clove Garlic

Combine all ingredients in your blender container and process until well combined.

Serving size: 1 TBLS  Calories 100 / Fat 11 g / Carbs 0 g / Protein 0 g

Quick Cream of Mushroom Soup

Every once in a while you just need a hearty, comforting bowl of soup, especially one that can be put on the table in under 30 minutes!  The great thing about this soup is that it’s #LactoVegetarian and #KetoFriendly so you can keep it as a #GoToRecipe for when you are hosting friends or family who may be making those lifestyle choices.

Once you’ve seen how quick and easy this soup is to make, and how great it tastes,  you’ll never stress about hosting Keto or Vegetarian friends for lunch or dinner again!

creamofmushroomsoup

Keto Cream of Mushroom Soup

  • 24 oz Sliced Cremini Mushrooms (681 g)
  • 4 TBLS Butter (1/4 Cup)
  • 4 TBLS Olive Oil (1/4 Cup)
  • 2 Cloves Garlic, Chopped
  • 3 Green Onions (Scallions) Chopped – Reserve 2 TBLS for garnish
  • 2 Cups Vegetable Stock
  • 1 Cup Heavy Whipping Cream
  • 1/4 Cup Brandy
  • Salt and Pepper to taste
  • 4 Pieces Thick Cut Bacon (Cooked), Chopped – Leave out for Vegetarian
  • Sour Cream or Crème Fraîche (optional)

In a 5 qt Dutch oven, or large saucepan, heat the oil and butter until melted.  Add the garlic and  all but 2 TBLS of the chopped green part of the scallions to the pan.  Sauté for about 3 minutes.

Add all of the mushrooms and stir to make sure they are well coated with the oil/butter.  Season liberally with salt and pepper.  Cook over medium heat for 10-12 minutes, or until mushrooms have released their moisture and are softened.  Add the vegetable stock and cook and stir for 5 minutes, or until soup reaches a boil.

Remove soup from heat and, using an immersion blender, process the soup until it reaches your desired consistency.  I like mine to have pretty good texture, so I leave it kind of chunky.  If you like it really smooth, you can process the mushroom/broth mixture in batches, in your Vitamix or blender and return the blended mixture to the pan.  Make sure that you don’t over fill your blender container and watch your steam build up.

Once you’ve processed your soup, stir in your whipping cream and chopped, cooked bacon (if you’re not keeping it Vegetarian) and heat soup over low heat, but do not let it reach a boil.  Stir in the brandy for the last minute of heating and then turn off heat.  Keep covered until ready to serve.  #ThisGirlLovesToEat

Serving suggestions:

  • Top with a dollop of sour cream or crème fraîche
  • Top with chopped chives or scallions
  • Top with additional chopped bacon

Italian Sausage Burgers with Garlicky Spinach

Italian-Sausage Burgers with Garlicky SpinachI love a big, juicy cheeseburger but they can get boring after a while.  This recipe is one that will definitely take away the boredom and might even be one that I can whip out at a tailgate this football season to change it up a bit!

This can easily be #KetoFriendly by eliminating the ciabatta roll and eating with a knife & fork on top of the spinach.  #ThisGirlLovesToEat but this girl loves her skinny jeans too!

Italian Sausage Burgers with Garlicky Spinach

  • 10 ounces baby spinach
  • 2 tablespoons extra-virgin olive oil, plus more for brushing
  • 2 garlic cloves, minced
  • 1 teaspoon anchovy paste (optional)
  • Salt
  • 1 pound sweet or hot Italian sausages (or a combination of both), casings removed
  • 4 slices of provolone cheese
  • 1/4 cup sun-dried-tomato pesto
  • 4 round ciabatta rolls, split and toasted  (If you’re Keto, skip the rolls)

In a large skillet, bring 1/4 inch of water to a boil. Add the spinach and cook, stirring, until just wilted, about 1 minute; drain and press out as much water as possible. Wipe out the skillet.

In the same skillet, heat the 2 tablespoons of olive oil until shimmering. Add the garlic and anchovy paste and cook over high heat, stirring, until fragrant, 1 minute. Add the spinach, season with salt and stir just until coated, about 10 seconds.

Light a grill or preheat a grill pan. Using slightly moistened hands, form the sausage meat into four 4-inch patties, about 3/4 inch thick. Brush the burgers with oil and grill over moderate heat until browned and crusty on the bottom, about 5 minutes. Carefully flip the burgers. Top with the cheese and grill until the burgers are cooked through and the cheese is melted, about 5 minutes longer. Spread the pesto on the rolls. Top with the burgers and spinach and serve.

These burgers would be great paired with a fruit forward zinfandel like a 2015 Sextant Zinfandel Holystone out of Paso Robles, CA or an Artezin 2016 Old Vine Family Farmed Sustainable Zinfandel out of Mendocino County, CA.   #GirlsGoneWine

Dreamy Creamy Mustard Chicken

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Anyone who thinks living a #KetoLifestyle or following a #KetoDiet to lose weight has to be boring and consists only of mass quantities of cheese, bacon, and butter, couldn’t possibly be more wrong!

This chicken thigh recipe, adapted from one featured on The Food Network by Ina Garten, has every component of Keto covered (High Protein, Moderate/High Fat, Low Carb) with flavor to spare!  Served alongside a pile of arugula & spinach tossed with lemon juice, olive oil, cracked black pepper & shaved Parmesan and a mound of creamy ricotta mashed cauliflower, it’s certainly far from boring! #ThisGirlLovesToEat

Chicken Thighs in Creamy Mustard Sauce

  • 6 Medium – Large Chicken Thighs (about 2 pounds)
  • Freshly Ground Himalayan Pink Sea Salt & Black Pepper
  • Garlic Infused Olive Oil
  • 1 Medium Yellow Onion, cut in half & sliced thin
  • 1/4 Cup + 2 TBLS Dry White Wine (I used an open bottle of Chardonnay)
  • 8 Ounces Crème Fraîche
  • 1 TBLS Dijon Mustard
  • 2 tsp Whole-Grain Mustard
  • 1 TBLS Chopped Fresh Parsley

Liberally season both sides of the chicken with the sea salt and pepper.

Heat 2 TBLS garlic olive oil over medium heat, in either a 10-12″ cast-iron pan or stove top dutch oven.  I used a 5.75 qt Le Creuset dutch oven.  When the oil is hot, place the chicken in the pan in one layer, skin side down. Cook over medium heat for 15 minutes without moving, until the skin is golden brown.  If skin gets too brown before the cooking time is up, lower the heat slightly.

Turn the chicken, add the onions to the pan, it’s ok to add some under the chicken, and cook over medium heat for another 15 minutes, stirring the onions occasionally, until the thighs are cooked to 155 to 160 degrees and the onions are browned. Transfer the chicken (not the onions) to a plate and allow to rest uncovered while you make the sauce. If the onions aren’t browned, cook them for another minute.  TIP:  I took the chicken and moved it to a smaller dutch oven so that I could make this before the sides and keep it warm with the lid until it was time to serve.

In a 2 Cup bowl/mixing cup, stir together the mustards, Crème Fraîche, and 2 TBLS of the wine.  Set aside.

If you have an excess of chicken skin and/or onions that burned or stuck to the pan during the browning stage, deglaze the pan with the 1/4 Cup of white wine.  Scrape up only any burned bits and scoop them, with the tainted wine, out of the pan and discard.  Add the sauce ingredients to the pan, making sure to use a rubber spatula to get all of the flavor into the pan.

Cook and stir about 2 minutes, over medium heat, then immediately pour over the chicken you’ve moved to your smaller dutch oven OR return the chicken and the juices that settled back into the pan.  Cover until ready to serve.  Spoon sauce over chicken and sprinkle with chopped parsley when plating, if desired.

plated

Rainy Day Keto Veggie Chicken Soup

bssoupWhile veggies are admittedly limited during the most strict part of Keto, there are many ways to incorporate very flavorful options in moderation.  This soup, that serves 4 is one of them.  The higher #GoodFat to calorie percentage, from the olive oil, is perfect for Keto followers!

Keto Carmelized Veggie Chicken Soup

  • 1 Carrot chopped (About 1/2 Cup)
  • 1/ 2 Cup (about 3)  chopped Green Onion (green & white parts)
  • 3 Cloves Garlic, chopped
  • 8 TBLS Olive Oil, divided
  • 10 – 12 Raw Brussels Sprouts, cut in half
  • 6 Raw Asparagus Spears, chopped into about 1/2″ chunks
  • 4 Cups Chicken Broth
  • 1 Cup Cooked Chicken Breast either shredded or cut into 1/2″ chunks
  • Freshly Ground Sea Salt & Pepper to taste
  • 2 TBLS Italian Parsley, chopped

In a 2 quart saucepan, heat 2 TBLS olive oil over medium-high heat.  Add carrot, green onions, and garlic and cook for 1-2 minutes.  Add another 2 TBLS olive oil and cook another minute while stirring.  Remove carrot mixture from the pan.

Add 2 TBLS olive oil, Brussels sprouts and asparagus and cook, stirring occasionally, 6-8 minutes.  Add last 2 TBLS olive oil and return the carrot mixture to the pan.  Cook an additional 3-4 minutes, or until green vegetables start to brown.

Stir in broth.  Bring to a boil.  Reduce heat to low.  Add the cooked chicken.  Cook 5 to 7 minutes or until vegetables are tender.  Garnish each serving with chopped parsley and shredded Parmesan cheese (if desired).  We spiced ours up with Frank’s Red Hot sauce, but you could also add dried red pepper flakes if you like your soup spicy.  #ThisGirlLovesToEat

** Vegetarian option:  Omit the chicken and swap vegetable broth for the chicken broth.

Nutrition Information:  330 Calories  40.5g Fat  21g Protein  1g Carbs

Creamy Bacon-Mushroom Meatloaf

baconmushmeatloaf

Our electrician came by to install a new #Ring camera-light-siren unit on the front walkway today, the one where you can yell at people (I’m so excited), and whistled appreciatively at the smells coming from my kitchen.  As soon as I told him I was making a meatloaf, his attitude changed and he was disappointed.  Why does meatloaf get such a bad rap?  I loved my Mom’s meatloaf…

I’d have no problem serving this meatloaf to guests.  It’s not your Mom’s fatty ground beef, ketchup on top meatloaf at all.  I use high quality ingredients, the sauce is #ToDieFor, the flavors and ingredients pair well with red wine, and it is #KetoFriendly to boot!

Smothered Creamy Bacon-Mushroom Meatloaf

  • 3 Pounds Ground Beef (No leaner than 85/15)
  • 2 Large Eggs
  • 2 tsp Onion Powder
  • 6 Pieces Thick Cut Bacon (Cut into 1/2″ Chunks)
  • 2 TBLS Butter
  • 2 Cloves Garlic, Minced
  • 12 Baby Bellas, Thick Sliced
  • 2 TBLS Worcestershire Sauce
  • Sea Salt
  • Freshly Ground Black Pepper

Preheat oven to 350°F.

In a large mixing bowl, combine the beef, eggs, onion powder and a generous amount of salt, and pepper well with your hands and set bowl aside.

In a Dutch oven that will be large enough to hold your meatloaf (5 1/2 Qt), over medium heat cook your bacon until brown and crisp but not overdone.  Remove bacon from pan to drain on paper towel and drain the grease from the pan.  Return pan to medium heat.  Add butter to pan to deglaze.  When butter is melted, add garlic and mushrooms and saute for about 3 minutes until mushrooms become just tender and reduce slightly in size.  Add Worcestershire sauce and bring just to a boil then remove from heat.  Stir drained bacon back in until well coated.

Pour mixture into mixing bowl with meat and then, using hands, incorporate the bacon and mushroom mixture into the meat until it’s well distributed.  Return the meat mixture to the Dutch oven and shape into a rough loaf.

Bake for about 1 hour and 10 minutes, or until a meat thermometer inserted into the very center of the loaf reads 145°F .  Remove from the oven and tent with foil for about 10 minutes.  This will give you medium-well ends and medium in the center.  You can adjust your cooking time for the degree of doneness you like your ground beef/meatloaf.

bmmeatloafplated

Creamy Bacon Mushroom Sauce

  • 4 Slices Thick Cut Bacon (Cut with kitchen shears into 1/8″ strips)
  • 8-10 Baby Bella Mushrooms, chopped
  • 2 TBLS Butter
  • 1 Clove Garlic Minced
  • 1 Cup Beef Broth
  • 1/2 Cup Heavy Whipping Cream
  • 1 tsp Dried Marjoram
  • Freshly Ground Sea Salt & Pepper to taste

In a small heavy gauge sauce pan, fry the cut bacon until browned, but not over crisp.  Remove bacon from pan to drain on paper towel and drain the grease from the pan.  Return pan to medium heat.  Add butter to pan to deglaze.  When butter is melted, add garlic and mushrooms and saute for about 3 minutes until mushrooms start to become tender.  Add the beef broth to the pan and bring to a boil.  Return the bacon to the pan, add the marjoram and cook for about 3 minutes stirring occasionally.   Add the cream and cook for about 3 more minutes, stirring constantly.   Remove from heat and season with salt & pepper to taste.

Spoon Sauce over sliced meatloaf.

This sauce is also great over pork chops and chicken.   #ThisGirlLovesToEat

Keto Friendly – Zoodles Alfredo

filetandZA

I was looking for a quick and tasty, but not boring, side dish to serve with the filet mignon steaks I grabbed from the butcher on the way home tonight and this recipe gave me a great excuse to try out the #ImpulsePurchase of the #SpiralifePro vegetable spiral slicer that I made on Amazon last month.  #WinWin

Zoodles Alfredo

  • 2 Medium Zucchini
  • Freshly Ground Pink Himalayan Sea Salt
  • 2 TBLS Butter
  •  4 oz Cream Cheese
  • 1 Cup Heavy Whipping Cream
  • 3 oz Shredded Parmesan Cheese
  • 1 Clove Garlic Minced
  • Freshly Ground Black Pepper (to taste)

zuccalfredo.jpgUsing a spiralizer or hand held strip peeler, prepare your zucchini, pile onto a cutting board lined with paper towel or a hand towel and salt generously with the pink sea salt to help draw out as much water as possible.

In a small frying pan, heat about 1 TBLS of olive oil and add the zucchini to the pan.  Stir-fry until heated through then turn heat off.

In a small saucepan, melt the butter then add the garlic, the cream cheese and whipping cream.  Stir until the cream cheese has melted and is combined with the whipping cream.  Simmer for about 6 minutes, stirring occasionally to keep from scorching.  Sauce will be thick and very cheesy.

Turn off the heat and stir in the cheese.  Adjust the seasonings.

Add as much sauce as desired to the zucchini in the frying pan and toss the zucchini until it’s well coated.  Super thick and satisfying.  Store extra sauce in a covered container in the refrigerator.  #ThisGirlLovesToEat