Keto Asparagus Soup

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While my market still has asparagus in the produce department, I’m making soup!  #ThisGirlLovesToEat

Quick & Easy Keto Asparagus Soup

  • 1 Sweet Yellow Onion, chopped
  • 1 TBLS Olive Oil
  • 2 Pounds Fresh Asparagus, chopped into 1″ pieces (discard ends)
  • 3 Cloves Garlic, minced
  • 3 Cups Low-Sodium Chicken Stock
  • 1 Cup Heavy Whipping Cream
  • 1 Cup Chopped Pancetta or Prosciutto, sautéed
  • 2 TBLS chopped chives
  • Freshly Gound Sea Salt & Black Pepper to taste

In a large dutch oven, over medium heat, saute onion and garlic in olive oil until onion becomes translucent.

Add the asparagus and chicken stock to the pot.  Cover and boil until the asparagus is tender, about 5 minutes.  Check for tenderness by stabbing with a fork.  Add the heavy cream to the pot and cook for an additional minute.  Season with salt & pepper.

Transfer the soup to your Vitamix, blender, or  food processor and process until smooth.  Make sure there are no chunks of asparagus.  You want a really smooth soup.

Divide soup between 6 bowls and garnish with the pancetta/prosciutto and chives.

Filet Mignon Chili & Pepper Jack Crisps

My husband’s company, #Connectria, is so much different than anywhere he’s ever worked.  They do fun morale & team building activities and this week, following “come as your favorite Marvel character day,” they are having a chili cook off.  The fact that they are just outside St. Louis, Missouri, while we are in Irvine, California, is no impediment to my husband participating in all of their fun activities.  He submits photos and videos of himself participating from his one-man executive suite in his remote location.  After a $300 trip to the grocery store :|, I will be sending his chili submission to St. Louis on dry-ice via Federal Express tomorrow.

This chili doesn’t burn your face off at first touch of your tongue to the spoon.  It’s more of a second spoon sneak up on spicy experience.  Kind of like a great glass of wine…it has a long finish!  I prefer it that way.  I serve it with lots of additional chopped peppers, onions, cilantro and hot sauce for anyone who absolutely needs to feel the burn.  #ThisGirlLovesToEat

Filet Mignon Chili with Pepper Jack Cheese Crisps

  • 2 Pounds Filet Mignon (Beef Tenderloin), cut into 1/2″ pieces
  • 2 Pounds 90% Lean Ground Sirloin
  • 3 Small Yellow Onions, chopped (About 4 cups)
  • 2 Red Bell Peppers, chopped
  • 2 Yellow Bell Peppers, chopped
  • 3 Jalapeño Peppers, stemmed/seeded & chopped
  • 1 Pasilla/Anaheim or Poblano Chili, stemmed/seeded & chopped
  • 1 Cube (8 TBLS) Butter
  • 4 Cloves Garlic, Chopped
  • 4 tsp + 1 TBLS Olive Oil
  • 2 – 6 oz Cans Tomato Paste
  • 2 – 14 oz Cans Diced Fire Roasted Tomatoes
  • 1 tsp Cumin
  • 1 tsp Chili Powder
  • 1-2 tsp Freshly Ground Sea Salt & Black Pepper (to taste)
  • 2 Heaping TBLS Unsweetened Cocoa (divided)
  • 1 tsp Chipotle Chile Pepper Powder (divided)
  • 1 tsp Hot Mexican Style Chili Powder (divided)
  • 1 tsp Ancho Chile Pepper Powder (divided)
  • 1/2 tsp Ground Nutmeg (divided)
  • 1/4 tsp Cayenne Pepper (divided)
  • Juice of 1 Medium Lime
  • 1 – 10.5 Ounce Can Beef Consommé
  • 5 – 15.5 Ounce cans Reduced Sodium White Kidney (Cannellini) Beans, drained
  • 1 – 11.2 Ounce Bottle Guinness Draught Beer
  • 2 Cups Very Strong Brewed Coffee (I used Starbucks™ Verona Blend)

In a large stock pot or dutch oven, over medium-high heat, place the butter, 2 tsp olive oil, the garlic, onions, red and yellow bell pepper and jalapeño peppers.  Cook until all start to soften and the butter starts to brown, about 10 minutes.  Reduce heat to low and add the 2 cans diced tomatoes, 1 tsp chili powder, 1 tsp cumin and salt & pepper.  Stir occasionally while simmering.

Coat a large skillet with 1 tsp olive oil and, over medium heat, brown the ground sirloin but don’t cook to well done.  You want the meat to be a little pink, not rubbery.  Mix in the tomato paste, 1 can at a time, until completely incorporated, and cook over low heat for about 5 minutes until warmed through.  In a small bowl combine: 1 heaping TBLS unsweetened cocoa, 1/2 tsp chipotle chile powder, 1/2 tsp hot Mexican style chili powder, 1/2 tsp Ancho chile pepper powder, 1/4 tsp ground nutmeg, and 1/8 tsp cayenne pepper.  Stir combined spices into the beef and tomato paste mixture and stir over low heat until well combined.

Add the ground beef mixture to the vegetables, stirring well to combine.  Increase heat to medium-low and stir in the Guinness, coffee, and beef consommé.  Bring mixture to a boil and allow to cook for about 5 minutes. Reduce heat to low and add the beans.

Combine your remaining spices in a small bowl: 1 heaping TBLS unsweetened cocoa, 1/2 tsp chipotle chile powder, 1/2 tsp hot Mexican style chili powder, 1/2 tsp Ancho chile pepper powder, 1/4 tsp ground nutmeg, and 1/8 tsp cayenne pepper.  Put 1 tsp olive oil and the juice of the lime into a large zip bag.  Add the 1/2″ chunks of filet mignon then sprinkle the spice mixture over the meat.  Zip the bag closed and shake the bag to coat the meat.  I massaged the meat from outside the bag to make sure all of the spices were stuck to the meat.

Heat your skillet with the remaining TBLS of olive oil and add your meat.  Cook for about 2-3 minutes until just seared then add the meat to the chili.  Add your chopped Anaheim/Pasilla/Poblano chili to the remaining cocoa/spice-oil mixture in the pan and stir fry for about 2 minutes until the peppers begin to soften.  Add the peppers to the chili and stir to make sure all of the ingredients are combined.

Increase the heat to medium and bring just to a boil, then lower the heat to medium-low and simmer for about 90 minutes or until chili is nice and thick.  Adjust seasonings as needed before serving.

To make the pepper jack crisps:  Shred your cheese and mound onto parchment paper lined baking sheets.  Bake at 400° F for 8 – 10 minutes, or until edges start to brown.  Tip:  Don’t pile too much cheese on your mounds or your crisps will be chewy instead of crispy.

Serve chili with: an ice cold Guinness, a pepper jack crisp, and topped with diced onions, peppers, chopped cilantro, hot sauce, and sour cream if desired.

Nutrition Information:  Makes 24 – 2 Cup Servings

  • 292 Calories
  • 10.65 g Fat
  • 16.41 g Carbohydrates
  • 24.86 g Protein

Total Recipe Information:

7012 Calories / 255.61 g Fat / 393.97 g Carbs / 596.76 g Protein

30 Minute Beef Stroganoff

At the end of a long week, the last thing I want to do is spend hours cooking dinner. This beef stroganoff only takes 30 minutes to prepare and tastes like it’s been cooking all day. If you have the luxury of preparing this ahead of time and letting it sit for a few hours (or even just for one) you won’t believe how much richer it tastes! #ThisGirlLovesToEat

30 Minute Beef Stroganoff

  • 12 – 16 ounces Filet Mignon, butterflied, cut into 1/2 ” slices then 1/4-1/2″ chunks
  • 16 ounces Sliced Baby Bella Mushrooms
  • 2 Shallots, finely chopped
  • 1 Cup Beef Broth or Consommé
  • 1/2 Cup Sour Cream
  • 1/3 Cup Heavy Whipping Cream
  • 1 TBLS Dijon Mustard
  • 1/2 TBLS Worcestershire Sauce
  • 1+1/2 tsp Ground Nutmeg
  • 3 TBLS + 1 Stick (1/2 Cup) Butter
  • 1 TBLS Finely Ground Almond Flour or All-Purpose Flour
  • 2 tsp Dried or 2 TBLS Fresh Dill
  • Freshly Ground Sea Salt & Black Pepper
  • 12 ounce Package Extra Wide Egg Noodles
  • 1 TBLS Minced Chives

Boil the noodles according to package directions. Drain and return to pan. Add 1/2 cup (1 stick) butter to the noodles, toss to combine, cover and set aside.

Spray a skillet with olive oil spray and, over medium-high heat, quickly sear the meat on all sides (1-2 minutes) and remove from heat.

Melt the 3 TBLS butter in the same skillet. Add the shallots, about 1 tsp pepper, and mushrooms and sauté over low heat until mushrooms are soft & onions are golden brown. Stir in the flour and cook for about a minute.

Combine the mustard, sour cream, whipping cream, Worcestershire sauce, nutmeg, and dill, then stir in the beef broth until well combined. Add to the mushrooms & onions and cook over low heat, stirring occasionally, but don’t boil, for about 5 minutes. Add the meat and juices back to the sauce and cook just until the meat is warmed.

Pour the mixture over the buttered noodles and stir gently to combine. Serve topped with a dollop of sour cream (if desired) and chives.

Quick Portobello Chicken

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When you follow a Keto, Whole Food, or Paleo diet, weeknight dinners can easily derail your progress if you don’t keep an arsenal of quick and easy recipes on hand.  This recipe is both. #ThisGirlLovesToEat

Quick & Easy Cheesy Portobello Chicken

  • 9 ounces Frozen Tyson Grilled & Ready Fully Cooked, Diced Chicken Breast (Thawed)
  • 1/4 Cup Olive Oil
  • 1/4 Cup Finely Chopped Onion
  • 2 Cloves Garlic, Thinly Sliced
  • 4 ounces Sliced Portobello Mushroom
  • 1/4 Cup Shredded Parmesan Cheese
  • 3 Slices bacon, cooked & crumbled
  • 1/2 Cup White Wine
  • 1/2 tsp Dried Tarragon
  • Freshly Ground Salt & Pepper to taste
  • 1/2 Cup Shredded Mozzarella Cheese

Preheat oven to 425° F and grease a 4 cup baking dish with butter.

Heat oil in a medium skillet.  Add onion, garlic, salt and pepper and sauté for 5 minutes, or until onion is translucent.  Add the chicken, Parmesan, tarragon, bacon, and mushrooms to the skillet.  Cover and cook for 5 minutes.  Stir in the wine and simmer for another 5 minutes.

Transfer to the greased baking dish and top with the shredded mozzarella cheese.  Put (uncovered) into the oven and bake for 10-12 minutes, or until cheese is bubbling and beginning to brown.  I served this over a bed of mashed cauliflower for a perfect #KetoMeal

portobellochicken2Make Ahead Tip:  If you are making this dish ahead, put into the buttered baking dish and cover/refrigerate.  When ready to put in the oven, throw the dish in the microwave for about 3 minutes, at 50% power, to take the chill off, then top with the cheese and bake as directed.

Nutrition Information (Serves 3)

  • 447 Calories
  • 39 g Fat
  • 4 g Carbohydrates
  • 27 g Protein

 

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

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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