Mushroom Soup 3 Ways

There’s nothing else like a hearty mushroom soup to make my tummy super happy. #ThisGirlLovesToEat. Thankfully, mushroom soup is easy to make, and can be #KetoFriendly, as these three recipes, adapted from #RecipeIdeas, prove!

Basic Mushroom Soup 

Ingredients 

8 ounces of mushroom
3 chicken bouillon cubes
2 tbsp of onion (chopped)
4 cups of milk
½ tsp of salt
2 cups of boiling water
¼ tsp of pepper
3 tbsp of flour

Instructions

Put the mushrooms in a saucepan. Pour in the bouillon and water. Add the onion. Boil this and let it simmer for half an hour. Melt the butter in a separate saucepan. Stir in the flour and add the milk. Cook and stir this simple mushroom soup recipe mix until the sauce gets thick. Pour this in the mushrooms. Sprinkle some salt and pepper.

Mushroom Soup with Sausages 

Ingredients 

16 ounces of sausages (cut thin)
4 TBSP of flour (reduced to make this #KetoFriendly)
4 tbsp of butter
10 ounces of cheddar cheese (grated)
1 clove garlic (minced)
4 green onions (sliced)
16 ounces of mushrooms (sliced)
1 tbsp of vegetable oil
1/8 tsp pf ground black pepper
½ tsp of parsley
1 cup of heavy cream
½ tsp of onion tops

Instructions 

Begin by cooking the sausages at medium heat. Set the sausages on a plate. Toss the mushrooms in the pot where the sausages were cooked. Keep stirring until the mushrooms become tender. Toss in the garlic and onions.

Sauté this for a minute. Transfer this mushroom soup recipe mix in a bowl. Put butter in the pot. Add the flour and stir until the concoction turns bubbly. Add the broth and keep stirring. Toss in the cheese and heavy cream.

Pour the mushrooms and sausages in the pot. Add some pepper. Heat it. Serve with the parsley and some onions.

Mushroom Soup with Tomato Paste 

Ingredients 

4 cups of water
2 cans of condensed beef broth
1 bay leaf
1 clove garlic (chopped)
1 lb of mushrooms (fresh)
6 tbsp of butter
2 celery leaves
1 cup of onion (chopped)
4 sprigs celery
1 ½ cups of carrots (chopped)
2 cups of celery (chopped)
1/8 tsp of ground black pepper
4 tbsp of dry sherry
½ cup of sour cream

Instructions

Start this mushroom soup recipe by chopping the mushrooms and set them aside. Melt the butter (4 tbsp) in a saucepan. Throw in half the mushrooms. Sauté for 5 minutes. Place it in the cooker. Add the tomato paste, celery and broth.

Pour in the water and pepper. Add the celery and bay leaf. Cook for 4 hours. Take out the celery, bay leaf and parsley. Puree the mix in a blender.

Melt the butter in a skillet. Add the other half of the mushrooms and sauté for 5 minutes. Put this on the soup. Add sherry on top. Serve with the sour cream.

Grilled Flank Steak with Lemon Herb Sauce

Pure Wow posted this yummy steak recipe that’s #KetoFriendly! #ThisGirlLovesToEat

STEAK

  • 1½ pounds flank steak

  • ⅓ cup olive oil

  • ¼ cup Worcestershire sauce

  • ¼ cup malt vinegar

  • 3 garlic cloves, smashed

  • 2 teaspoons chile powder

  • 1 tablespoon dried herbs (such as tarragon, thyme or oregano, or a combination)

  • Salt and freshly ground black pepper

LEMON HERB SAUCE

  • ⅓ cup olive oil

  • 3 anchovies, smashed into a paste

  • 1 garlic clove, finely minced

  • 1 tablespoon whole-grain mustard

  • 2 lemons, zested and juiced

  • ¾ cup chopped fresh parsley

  • ½ cup chopped fresh basil

  • ¼ cup chopped fresh mint

  • Salt and freshly ground black pepper

Prep Time: 1 hr 30 min |Cook Time: 30 min

1. PREPARE THE STEAK: Place the flank steak in a large plastic ziplock bag. In a medium bowl, whisk the oil with the Worcestershire sauce, vinegar, garlic, chile powder and herbs to combine. Pour the mixture over the steak and seal the bag. Marinate, refrigerated, for up to 1 hour.

2. WHILE THE STEAK MARINATES, MAKE THE SAUCE: Whisk the oil with the anchovies, garlic, mustard, lemon zest and lemon juice to combine. Stir in the herbs and season with salt and pepper.

  1. When the steak is finished marinating, remove it from the bag and brush off the excess marinade. Season with salt and pepper.

4. GRILL THE STEAK: Cook the steak on a hot grill (or grill pan) until it is well browned on the outside and reaches the desired doneness, about 5 to 7 minutes per side for medium rare.

  1. Remove the steak from the grill and let it rest for 15 minutes. Slice the steak and serve immediately with the sauce.

Nutrition Information

Steak

311 calories

22g fat

4g carbs

24g protein

1g sugars

Lemon Herb Sauce

123 calories

12g fat

3g carbs

1g protein

1g sugars

Chicken Bacon Ranch Meatballs

chickbaconranchmb2

Ground chicken breast is one of my favorite ways to build a base for a #Keto meal!  It’s so versatile, mixes well with most of my favorite ingredients, and is easy to meal prep for the week ahead, that it’s become my go-to for creating new #KetoRecipes.  This recipe for #ChickenBaconRanchMeatballs is fun because you can eat them all alone or pop them on a skewer between a piece of lettuce and 1/2 a plum or cherry tomato and drizzle with some ranch dressing for a fun lunch, light dinner, or appetizer.  #ThisGirlLovesToEat

Chicken Bacon Ranch Meatballs

  • 2 Pounds Ground Chicken Breast
  • 4 Pieces Thick Cut Bacon
  • 3 Pieces Thick Cut Peppered Bacon
  • 1 Large Egg
  • 2 Cups Fresh Baby Spinach
  • 4 TBLS Ranch Dressing
  • 1/2 Cup Panko
  • Olive Oil Spray
  • Lettuce or Arugula (if desired)
  • Cherry or Plum Tomatoes (if desired)
  • More Ranch for drizzling

Spray 2 mini muffin pans (24 holes) lightly with olive oil spray or prepare 2 cookies sheets by lining with foil and spraying the foil lightly with the olive oil spray, then set aside.  Preheat oven to 350° F.

Cut the bacon into 1/4″ to 1/2″ chunks and cook in a skillet over medium heat until browned.  Remove bacon to paper towels to cool.  Remove the bacon grease from the pan and quickly wilt the spinach in the same pan.  Put the cooled bacon and spinach into your chopper or vitamix mini cup and pulse until bacon is chopped into small bits & spinach is roughly chopped.

Using your hands (I wear disposable gloves), combine the ground chicken breast, bacon, spinach, egg, 4 TBLS of Ranch Dressing, and Panko in a medium bowl until well mixed.  Form the mixture into about 40 2″ balls and pot into either the mini muffin pan or space out on the baking sheets.  Lightly spray the tops of the meatballs with the olive oil spray.

Bake in 350° F oven for 18 – 22 minutes, or until the meatballs register 165° F on your meat thermometer.

Remove the balls from the pans and lay on a paper towel lined plate to soak up any excess olive oil spray.  Serve with ranch dressing on a bed of lettuce and plum or red tomatoes or thread lettuce, meatball and tomato on a small skewer then drizzle with ranch dressing.  #ThisGirlLovesToEat

Keto Strawberry Ice Cream

strawberryiceecream

It’s amazing how easy it can be to make something forbidden on the #KetoDiet suddenly OK just by changing a few ingredients!  I am an admitted ice cream addict and have missed my Ben & Jerry’s Cherry Garcia more than I ever imagined I would.  After seeing how easily I made this strawberry ice cream #KetoFriendly, I’ll be trying my hand at a Copy Cat of my favorite frozen guilty pleasure!  Next time I may even add a tablespoon or two of Grand Marnier to the strawberries (instead of the lemon juice) as they are macerating for a little kick of adult enjoyment!  #ThisGirlLovesToEat

Keto Strawberry Ice Cream

  • 2 Cups Hulled and Chopped Fresh Strawberries (I like mine chunky)
  • 3 TBLS Truvia Cane Sugar/Stevia Blend
  • 4 tsp (1+1/2 TBLS) Fresh Lemon Juice (juice from 1 small lemon)
  • 2 tsp Vanilla Extract
  • 1 Cup Heavy Whipping Cream
  • 1/2 Cup Half & Half

In sealed container, combine the strawberries, Truvia and lemon juice and refrigerate for at least 30 minutes.  Meanwhile combine vanilla, heavy whipping cream, and 1/2 & 1/2 in a 2 cup measuring cup or bowl and refrigerate or 30 minutes.

After strawberries have macerated at least 30 minutes, mash them up a bit with a potato masher or meat tenderizer then add them to your frozen ice cream maker bowl.  Pour your liquid ingredients into the ice cream maker bowl on top of the strawberries.

Turn your machine and process the ice cream until it reaches your desired consistency.  It took me 15 minutes to reach a solid soft serve in my Cuisinart 2 Quart Frozen Yogurt & Ice Cream Maker.

If you want your ice cream to have a firmer consistency you can scoop it into a single container with a lid or, like I did, scoop it in 2 oz portions, into small containers for single servings.

Nutrition Information (8 – 2 oz servings)

  • 140 Calories
  • 12 g Fat
  • 4 g Carbs
  • 2 g Protein

Low Carb Fruits & Veggies

#ThisGirlLovesToEat

Cheesy Spicy Italian Sausage Casserole

plateI love dishes that can be anything: breakfast, lunch or dinner.  This one fits that description, plus it’s Keto Friendly!

Cheesy Italian Sausage Casserole

  • 1 Pound Mild Italian Sausage ( I use Johnsonville)
  • 1 Cup Shredded Mozzarella Cheese
  • 1 TBLS Dried Crushed Red Pepper Flakes
  • 1 tsp Onion Powder
  • 1 tsp Garlic Powder
  • 1 TBLS Parsley Flakes
  • 1/4 Chopped Yellow Onion
  • 1/4 tsp Freshly Grated Sea Salt
  • Olive Oil Cooking Spray
  • 1 Cup Heavy Whipping Cream
  • 3 Large Eggs
  • 1 TBLS Cajun Spice Blend (I use Zatarain’s)
  • 1 Cup Frozen Chopped Broccoli Rabe, Defrosted and Drained

Preheat oven to 375 and spray bottom of a 13 x 9 glass baking dish with olive oil spray.casserole

Sprinkle 1/2 of cheese then 1/2 of the broccoli rabe in bottom of baking dish and set aside.  In a 4 cup measuring cup, combine the eggs, heavy whipping cream, and Cajun spice and set aside.

Spray a medium skillet lightly with olive oil spray and break ground sausage apart into the bottom of the pan.  Sprinkle the red pepper flakes, garlic powder, onion powder, and parsley flakes over the top of the sausage.  Brown the sausage over medium heat, stirring until browned but not cooked all the way through.

Layer the sausage over the top of the broccoli rabe in the baking dish.

Lightly spray the pan again with the olive oil spray and quickly saute the onions until translucent, then stir in the remaining broccoli rabe until just combined.  Layer over the sausage then give the egg mixture a quick stir and pour it over the top of the broccoli rabe layer.  Sprinkle the remaining cheese on top.

Cook in the preheated oven for 25-28 minutes, or until lightly browned on top.  Allow to set for about 5 minutes before cutting into squares and serving.  Great with a dollop of sour cream!  #ThisGirlLovesToEat

Nutrition Information (15 Servings)

  • 109.3  Calories
  • 9.6 g  Fat
  • .5 g  Carbs
  • 6.13 g  Protein

Pepper-Jelly Cream Cheese Chicken

plated

When I am in a snacking mood, I adore spreading hot pepper jelly on crackers topped with cream cheese.  I don’t get to indulge in that guilty pleasure very often on my #KetoDietPlan, but I had a couple of tablespoons left in a jar of my favorite cranberry, pomegranate, pepper jelly and wondered why I couldn’t use the same combination with chicken, and still stay in my Keto guidelines, so I did.  #ThisGirlLovesToEat

Pepper Jelly Cream Cheese Chicken

  • 4 Skin-on, Bone-in Chicken Thighs (about 8 oz each)
  • 4 TBLS Cream Cheese (softened)
  • 3 Cups Fresh Baby Spinach Leaves
  • 1 tsp Nutmeg (divided)
  • 2 TBLS Pepper Jelly (Any Flavor)
  • Olive Oil Spray

Preheat oven to 375° F and spray the bottom of an 8 x 8 Pyrex baking dish with olive oil cooking spray.

Using your hands (I wear disposable gloves) combine the  softened cream cheese, 1/2 tsp nutmeg, and the spinach leaves in a medium bowl.

Place the thighs in your backing dish and gently lift the skin away from the meat to form a pocket sos you can divide the spinach mixture and fill each thigh with it.  Once you’ve filled each thigh pocket (A.K.A. Saddlebag LOL) spray the skin lightly with olive oil spray then sprinkle the remaining 1/2 tsp of nutmeg & spoon 1/2 tbls of the jelly on top of each thigh.

inthepan

Bake for 40 minutes, or until a thermometer registers 165° – 180° F.  The higher the temperature the more the muscle fiber breaks down and the more tender your meat will be.

Nutrition Information (Serving Size 1 Thigh)

  • 280 Calories
  • 19 g Fat
  • 7 g Carbs
  • 21 g Protein