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Keto Cheesy Cauliflower & Ground Beef Casserole Recipe: Low-Carb Comfort Food

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February 13, 2023

Keto recipes is the No. 1 searched diet plan term on the internet. That means lots of people are on the keto diet plan. Cauliflower, ground beef, cheese and sour cream all top the most-used keto ingredients list. This easy cauliflower and ground beef casserole recipe uses all of them!

Ground beef, onion, garlic, Italian seasoning and paprika are cooked together in a skillet. Sour cream, chopped steamed cauliflower and a shredded Italian cheese blend is mixed in, then the mixture is transferred to a baking dish and topped with more cheese. The low-carb casserole recipe bakes for only 10 minutes, just to melt the cheese. Fabulous!

If you don’t feel like turning on your oven, you could top the cauliflower and ground beef with the cheese, cover and let it melt on the stovetop. It will taste just as fabulous. If you don’t feel like chopping and steaming fresh cauliflower, use a bag of frozen riced cauliflower cooked according to package directions instead.

Serve this easy ground beef casserole with a fresh vegetable or a salad. The leftovers reheat well and are great for lunch the day.

Ingredients

1 pound ground beef
1/3 cup chopped onion
4 cloves garlic, minced
1 teaspoon Italian seasoning
1/2 teaspoon paprika
1 cup sour cream
3 – 4 cups chopped cauliflower, steamed until tender, or 1 package (10 ounces) frozen riced cauliflower
2 cups shredded Italian blend cheese

Here’s how to make it:

Cook the ground beef and onion in an ovenproof skillet until meat is browned and onions are soft. Add garlic and cook for 30 seconds. Drain fat.
Add the Italian seasoning and paprika. Season with salt and pepper, to taste.
Add the cooked cauliflower, sour cream and half the cheese. Stir to combine. Pour the mixture into a baking dish. Top with the remaining cheese.
Bake in a preheated 400-degree F oven for about 10 minutes or until cheese has melted.

Credit: 30Seconds

Spicy Corona Mexican Stew

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February 11, 2023

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I am a huge fan of Mexican flavors. You can mix them up any way you’d like. Soups, salads, dips, burritos, stews, tacos. Use fish, pork, beef, chicken, or make it vegetarian. You just can’t miss. Most everyone will love whatever you make.

Typically when you go out for Mexican food you can expect lots of salt, fat and calories. So make it yourself! Why not? Then you’ll control the fat and calories. Even a simple plate of Nachos can be a healthy choice if you use baked chips, low fat cheese, beans, lean meat, and lots of veggies in the form of peppers and tomatoes.

Sorry, I lost my focus there for a minute. Showing people that they can enjoy their favorite foods is such a passion.

This recipe uses quick cooking brown rice (normally I would use my rice maker, but I had instant ready to use or lose), lean pork, beans and lots of tomato and colorful peppers.

Topped with just a bit of avocado and light sour cream, you can use your favorite baked chips to scoop up the spicy goodness.

Happy cooking!
Calories: 401
Total Fat: 13.48g
Cholesterol: 38mg
Sodium: 218mg
Total Carbs: 43.35g
Dietary Fiber: 8.10g
Sugars: 3.87g
Protein: 24.08g

Ingredients

1/2 large red onion, chopped

2 cloves garlic, minced

1 bag frozen mixed bell pepper

1 pound boneless pork chops, cut into bite sized pieces

1 cup Corona beer

1 large lime, juiced

2 cups chicken broth

1 cup instant brown rice

1 can mild peppers

2 cups tomatoes, chopped

1 can black beans, low sodium, drained

2 teaspoons cumin

2 teaspoons chili powder

1 pinch red pepper

2 tablespoons olive oil

1 large avocado, chopped

6 tablespoons low fat sour cream

6 tablespoons low fat mozzarella cheese, shredded

Your favorite salad mix

Preparation

1. Heat 1 tbs olive oil in non-stick pan over medium heat. Add onion, garlic, and peppers. Cook 8 minutes until tender. Remove from heat and add to dutch oven.

2. Add 1 tbs olive oil and cook pork until browned on all sides. Add to dutch oven.

3. Add remaining ingredients and simmer over medium-low heat for 30 minutes until reduced and veggies are tender.

4. Place salad on a plate and top with chopped avocado and sour cream.

Credit: Foodista

Spicy Chorizo Dip

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February 10, 2023

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So here is an embarrassing admission. We have lived in Southern California since September of 2008 and we have only tried chorizo for the first time like a month ago. That’s four years without tasting one of our region’s most delicious local delicacies. It is pretty ridiculous. So I finally got around to picking some up a few weeks ago, but for some reason, I pictured it being like a sausage in a casing, and that I would slice it then brown it with some garlic and red bell pepper and maybe serve with a fried egg and toast for breakfast. Well, it wasn’t actually sliceable. The mixture turned out to have a sort of runny consistency. I basically just had to squeeze the mixture out of the packaging like it was toothpaste. I was surprised by that, but I figured I would put that runny quality to good use and make it into…wait for it…a dip! How surprised are you? The crazy thing is that this dip is intensely delicious, like a spicy, meaty bruschetta. Perfect with some sliced, toasted baguette or tortilla chips.

Ingredients

1 10 ounce package pork chorizo

2 tablespoons unsalted butter

½ leek, chopped

1 scallion, chopped

1 tablespoon minced jalapeno

2 garlic cloves, minced

1/2 cup chopped yellow bell pepper

1 sprig fresh thyme, leaves removed

1 sprig fresh oregano, leaves chopped

1 ounce cream cheese

1 tablespoon Mexican crema, optional

Preparation

1. Melt butter in skillet over medium heat.

2. Add the leek, scallion, jalapeno, garlic, and bell pepper.

3. Toss in the fresh herbs.

4. Let soften for about 3 minutes.

5. Add the chorizo and mix together.

6. Let cook all together, about ten minutes.

7. Stir in cream cheese and the crema and keep over low heat until the cream cheese has melted into the mixture.

8. Serve with baguette, chips or whatever floats your boat.

Credit: Foodista

Spicy Buffalo Chicken Meatballs

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February 9, 2023

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Buffalo Chicken Meatballs! With herbs, veggies, & a little spicy cayenne. Heat is balanced perfectly by the cool, yogurt Blue Cheese Sauce. Healthy & delish!

Ingredients

For The Meatballs & Buffalo Sauce:

¾ cup almond meal (or bread crumbs)

1 tablespoon raw sugar (or 1 teaspoon regular white sugar)

One third cup finely chopped celery, plus another one-third cup (about 3 sticks)

½ small onion, finely chopped

1 large egg

4 medium size garlic cloves minced

2 green onions finely chopped

1 pound lean ground chicken

Handful of Parsley finely chopped ( about 3 tablespoons)

½ teaspoon ground Cayenne pepper

1 teaspoon Salt and pepper

½ cup Frank’s Red Hot Sauce, or Tabasco Sauce for a spicier flavor

3 tablespoons butter

For The Blue Cheese Sauce:

¼ cup fat free plain Greek yogurt

¼ cup mayonnaise

¼ teaspoon salt

¼ teaspoon pepper

3 ounces blue cheese, crumbled (1 ounce melted in microwave)

One third cup fat free buttermilk

Juice of ¼ lemon, or to taste

1 tablespoon finely chopped parsley

1 tablespoon finely sliced green onion

2 tablespoons finely chopped celery

Preparation

1. For The Meatballs & Buffalo Sauce:

2. Preheat oven to 400 degrees F.

3. Line a baking sheet with parchment paper or a silicone baking mat; set aside.

4. In a large bowl, combine ground chicken, almond meal, egg, garlic, onion powder, green onions, salt, pepper, and cayenne. With a wooden spoon or clean hands, stir until well combined.

5. Roll the mixture into 1 ¼-to-1 ½-inch meatballs, forming about 21 meatballs.

6. Place meatballs onto prepared baking sheet and bake for 20 minutes, or until a meat thermometer inserted in the center of the meatball reads 165 degrees.

7. To make the Buffalo Sauce, add butter and sugar to a large pot over medium heat, and stir in Tabasco sauce. Allow the sauce to incorporate for 1-2 minutes, then turn off heat.

8. Add the cooked meatballs to the pot, and gently coat them in the sauce. As the sauce cools, it will form a nice coating that sticks to the meatballs.

9. Serve immediately, drizzled with blue cheese sauce, if desired

10. For The Blue Cheese Sauce:

11. Combine the first seven ingredients in a small bowl.

12. Smash some of the blue cheese crumbles with the back of a spoon and stir to incorporate. Add parsley and celery.

Credit: Foodista

Spareribs

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February 8, 2023

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These ribs will be tender and tasty. They got a good review at my table.

Ingredients

2 pounds fresh spare ribs

4 cloves garlic

1 tablespoon — peppercorns

4 bay leaves

Sparerib Marinade:

1/2 cup chicken broth

1/2 cup black coffee

3 tablespoons brown sugar

1 tablespoon cumin

1 tablespoon cayenne

1 tablespoon paprika

3 tablespoons Apricot preserves

1 teaspoon garlic pepper

1 onion — sliced

4 cloves garlic — crushed& chopped

Preparation

1. In a large pot bring to a simmer spareribs with garlic, peppercorns and bay leaves. Let them simmer for about 5-10 minutes. Drain the spareribs, cool and separate into individual ribs with a cooking scissor.

2. Preheat Oven 350 degrees:

3. Prepare marinade and in a deep pan and cover the spareribs with the marinade. Cover the pan with aluminum foil and place a few slits on top. Place in the oven covered for about 1 hour.

4. Uncover the ribs and continue to bake at 300 degrees for another hour or so.

Credit: Foodista

Spanish Meatball Stew

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February 7, 2023

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I love a great meatball, but until recently I’ve stuck with the traditional Italian-style ones. Recently I’ve found myself perusing cookbooks, websites and magazines looking for other ways to eat meatballs other than just in a red sauce over pasta or in a sandwich. I came across an idea for meatballs in a stew and marrying them with spicy flavors seemed right up my husband’s alley – of course I had to give it a try.

Ingredients

2 tbsp. extra virgin olive oil

1/2 large onion (diced)

6 cloves of garlic (minced)

Salt & pepper

2 tsp. smoked paprika (divided)

3 large carrots (peeled and sliced about 1/4 inch thick)

1 can of diced fire-roasted tomatoes with chilies

1 can of petite diced tomatoes (with juice)

1 can chick peas (drained and rinsed)

2 cups low-sodium chicken broth

1 lb. lean ground turkey or chicken

Freshly grated Parmesan (for serving)

Preparation

1. Heat the oil in a large dutch-oven style pot over medium-high heat until shimmering. Add in the onion, garlic and a generous sprinkle of salt and pepper. Cook until softened, then add in 1 tsp. of the paprika. Transfer half the mixture to a large bowl.

2. Add the rest of the paprika and carrots to the remaining mixture in the pot and cook for just a minute or two. Pour in both cans of tomatoes, chicken broth and chickpeas. Bring to a boil, then reduce to a rapid simmer and cook until the sauce thickens slightly.

3. Add the ground turkey or chicken and a generous sprinkle of salt and pepper to the bowl with the rest of the onion mixture. Mix well with your hands and form the meat mixture into golf-ball sized meatballs. Place the meatballs gently into the sauce/stew mixture and simmer. Cook for about 7 minutes, then turn the meatballs over, cooking for another 7 minutes until done.

4. Serve hot with freshly grated Parmesan on top.

Credit: Foodista

Spanish Chickpea & Spinach Stew

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February 6, 2023

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This knock out, hearty, stew is a version of Jose Andres’ recipe. I opt for canned chickpeas and stock rather than dried garbanzo beans. Either way, all the delicious flavor is there. Be sure to use Spanish Paprika and a really good sherry vinegar for the best results. I don’t always have saffron in the pantry, but Azrafran (poor man’s saffron) is a good substitute.

Ingredients

2 cans (15 OZ) CHICKPEAS (DRAINED& RINSED)

4 cups CHICKEN OR VEGETABLE STOCK

1/4 cup OLIVE OIL

6 GARLIC CLOVES (PEELED)

3 slices WHITE BREAD (CRUST REMOVED)

2 tablespoons SPANISH PAPRIKA

1 pinch SAFFRON THREADS (OR ¼ TSP AZRAFRAN)

3 tablespoons SHERRY WINE VINEGAR (SPANISH)

1/2 pound SPINACH OR CHOPPED CHARD LEAVES- WASHED

1 teaspoon GROUND CUMIN

SALT& PEPPER TO TASTE

Preparation

1. Combine the chickpeas and stock in a saucepan. Bring to a simmer over medium-low heat.

2. In a saute pan, combine the olive oil and garlic. Cook over medium heat until the garlic is lightly browned.

3. Remove the garlic and add the bread. Cook until the bread is lightly browned.

4. Remove the pan from the heat and let cool slightly. While the pan is off the heat add the paprika, saffron to the remaining olive oil. Add the vinegar immediately so the paprika doesn’t burn. Stir to combine and set aside. Place the garlic & bread into a mortar bowl and using a pestle, mash the bread and garlic into a paste.

5. Add the cumin and garlic mixture to the paprika and combine.

6. Add the spinach or chard to the simmering chickpeas and cook for a minute or two or until the spinach is wilted.

7. Add the paprika and garlic mixture and cook for 1-2 minutes while stirring. Salt & pepper to taste.

8. Ladle into bowls.

9. The stew will be thick and hearty.

Credit: Foodista

Spaghetti Sauce With Meat Balls

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February 4, 2023

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Nothing compares to spaghetti sauce from scratch, and it’s not as difficult as you think!
Serve this sauce over gluten free noodles.
I prefer Bio-Nutrae brand.
Delicious!

Ingredients

1/2 pound lean Ground Beef

1/2 pound bulk spicy Italian Sausage

1 cup Bread Crumbs (rice bread crumbs for gluten free)

1 tablespoon dried Parsley

1/4 teaspoon Black Pepper

1 teaspoon Garlic powder

1 Egg, beaten

1 cup Onion, chopped

5 cloves Garlic, minced

1 green or red Bell Pepper, chopped

1/4 cup Olive Oil

1/4 cup Red Wine

3 1/2 pounds Roma Tomatoes

2 teaspoons Salt

1 teaspoon Sugar

1 Bay Leaf

1 can (6 oz) Tomato Paste

1 teaspoon dried Oregano

1 teaspoon dried Basil

Preparation

1. In a large bowl, combine beef, sausage, bread crumbs, parsley, black pepper, garlic powder and egg. Mix well and form into 12-14 golf ball sized balls. Store in refrigerator until needed.

2. Blanch tomatoes to remove their skin-drop whole tomatoes into boiling water for 20 seconds or until skins start to peel. Remove from water and peel tomatoes completely. Dice tomatoes into small pieces.

3. Over medium heat in a large skillet or 4-5 quart pan, saute onions, garlic and pepper in oil until onion is translucent.

4. Stir in wine, tomatoes, salt, sugar and bay leaf.

5. Cover, reduce heat to low and simmer for 2 1/2 hours.

6. Stir in tomato paste, black pepper, oregano and basil.

7. Sear meatballs in a hot skillet for only about three minutes-turning continuously to brown on all sides.

8. Add the meatballs to the sauce and simmer for 30 minutes.

Credit: Foodista

Soya Sauce Mushroom Chicken With Braised Eggs

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February 3, 2023

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Soya Sauce Mushroom Chicken With Braised Eggs

This dish is not only great to go with rice, the leftover especially the sauce is great to go with dry noodles for next day lunch. As I always say cooking is kind of an art, be adventurous to add in color to your dish, explore to use ingredients as you like to your taste.

For this recipe, other than sticking to the marinade sauce and chicken, you can have your own variation for the rest of the ingredients by adding veggie too. My version change very much depend on what in my fridge for that day.

Ingredients

3 pieces chicken thighs/drumsticks cut into pieces

6 button mushrooms (Recommend to use Chinese mushroom)

4 cloves of garlic crushed

Few slices of ginger

2 star anise,

1 cinnamon stick

150 milliliters of chicken broth/water

Few small pieces of rock sugar or sugar (to your taste)

1 tablespoon of corn flour diluted with water

1 tablespoon of Chinese cooking wine (ShaoXing)

3 tablespoons of light soy sauce

2 tablespoons of dark soy sauce

Dashes of pepper

1 teaspoon of sesame oil

4 eggs

Rinse eggs and boil eggs for 8 minutes. Take out and soak in cold OPTIONAL VEGGIE

Potato/Carrots/Radish/tomato

Preparation

1. Clean chicken and pat dry with kitchen towel. Marinate chicken for 15-20 minutes.

2. Clean button mushroom quartered, if Chinese Mushrooms is being used, pre- soak for at least an hour. Discard stalks and retain the soaking water.

3. Heat oil, add in garlic and ginger and fry until fragrant, add in star anise, cinnamon stick.

4. Add chicken along with marinade and stir fry for about 5 minutes, if Chinese mushroom is being used, add in and stir well. For easy cooked mushroom like button mushroom, keep until last 10 minutes only throw in.

5. If side veggie is being used like Potato, carrots, radish or tomato, add in and stir well.

6. Pour in water/chicken broth and soaking water from the mushroom (if any) and mix well, high heat boil for 5 minutes then reduce heat and add in hard boiled eggs.

7. Leave everything to simmer for about 20 minutes, stirring occasionally.

8. Thicken sauce with corn flour mixture and let it cook for another 5 minutes.

9. Pour and serve hot.

Credit: Foodista

Soy Sauce Chicken Thighs with Chinese Rose Wine

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February 2, 2023

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Soy Sauce Chicken Thighs with Chinese Rose Wine

I haven’t updated this blog for a long time since taking on a new job and focusing on my second pregnancy. It has been really busy juggling work and taking care of my 1-year old, so keeping up with this blog hasn’t been easy. However, it is my passion to share my recipes and write about food, so I will try my best to keep it alive!

Being pregnant, there’s not too many choices of meats to choose from so chicken is usually my default. Since then, I have spent much effort in seeking creative ways to cook this plain meat. Recently, I went through some Chinese chicken recipes and came across one called Soy Sauce Chicken with Rose Wine. Chinese rose wine is a clear sorghum liquor distilled with rock sugar and rose petals with about 46% alcohol. It is primarily used in cooking and pairs well with dark or white meat.

Ingredients

2 lbs of chicken thigh

1 stalk of green onion

3 slices of ginger

1 star anise

1 tsp fennel seeds

1 stick of cinnamon

1/4 cup of soy sauce

1/4 cup of dark soy sauce

1 1/2 cup of water (water to total soy sauce ratio is 3:1)

2 1/2 tbsp pf brown sugar

1 tbs of vegetable oil

1 tsp of salt for seasoning

Preparation

1. Season the chicken with salt and rose wine. Julienne the bottom end of the green onion. Mix the soy sauce, dark soy sauce, and brown sugar. Dilute the mixture with water.

2. Heat the skillet with oil and dry spices (ginger, star anise, cinnamon stick, and fennel seeds) with medium high heat until fragrant. Place the chicken thighs with skin down. Close the lid and cook for 5 minutes or until golden. Flip the chicken thighs and cook with closed lid for another 5 minutes.

3. Pour in the soy sauce mixture. Simmer in medium-low heat for 10 minutes. Flip the chicken thighs and continue to simmer for another 10 minutes..

4. For enhanced flavor and aesthetic, brush a layer of sesame oil on the skin and add julienned green onions before serving.

Credit: Foodista

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Keto Cheesy Cauliflower & Ground Beef Casserole Recipe: Low-Carb Comfort Food

Ingredients

Here’s how to make it:

Spicy Corona Mexican Stew

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Spicy Chorizo Dip

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Spicy Buffalo Chicken Meatballs

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Spareribs

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Spanish Meatball Stew

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Spanish Chickpea & Spinach Stew

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Spaghetti Sauce With Meat Balls

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Soya Sauce Mushroom Chicken With Braised Eggs

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Soy Sauce Chicken Thighs with Chinese Rose Wine

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